Leaks….laughing?..embarrassing!

leaks

Okay, “they” say the best medicine is laughter….that may be true but when you get older it’s a tough one…lol  I was with a bunch of friends last week and we were having so much fun…a bit of wine involved…and we started laughing so hard.  I have very funny friends!  Anyway..oops, run to the bathroom, I “leaked” a bit.  I’ve always been lucky after having my children, not having this problem. But now, being on the far side of 60, it seems my body has a mind of its own.  And it’s not just laughter,,,God forbid I should sneeze or have a coughing fit.

sneezing

I don’t know about you but my mother never told me about this problem and I thought we were close. So it’s all new to me.

I decided to get on the internet and do some checking out about this. Seems if we exercise those pelvic floor muscles (really?) it will help.  It’s called a Kegel and you can do it with no one being the wiser.  Ladies, we have our own secret now….

Kegel Exercises

“Your pelvic floor muscles support a lot of very important organs, like your colon and bladder, so keeping them strong is imperative to preventing—and stopping—leaks. And doing Kegel exercises, which involve contracting and releasing the pelvic floor muscles, is the best leak-ending workout around. Kegels are often compared to the squeeze you would do when trying to stop the flow of urine.

“Kegels are the dental floss of the female pelvis,” says Dr. Romanzi, author of Plumbing and Renovations: A Vagina and Pelvic Floor Primer (Beauty Call Books, 2008). “They’re a good starting point for anyone with a bladder problem. And there are decades of data to bear this out.”

Luckily, you can really strengthen these muscles and start seeing positive results with minimal work—just 10 or so controlled contractions, three times a day.

Doing Kegels Correctly

Only about 50 percent of women can correctly identify which muscles to activate to build pelvic strength and tone.

To ensure you’re contracting the right muscles, insert a finger into your vagina and squeeze as if you were trying to stop a urine flow. You should feel your finger lifted and compressed.

If you’re not confident that you’re working the right muscles, consider seeing your OB/GYN or a physical therapist with special training in incontinence. She can use techniques like biofeedback or electrical stimulation to help you locate the proper muscles.

Try this Kegel exercise routine recommended by the American Urogynecologic Society (AUS):

  1. Lie down with your knees bent. (As you get used to the movement, you can do this while sitting and standing.)
  2. In a slow, sustained way, gradually pull in and hold a pelvic muscle-squeeze for three seconds, then relax for three seconds. Repeat 10 times, three times a day to work your “slow-twitch” muscle fibers, which maintain general muscle support. After each set, add 10 quick squeezes. This works the “fast-twitch” muscle fibers that come into play when you experience sudden increases in pelvic pressure.
  3. Increase your contraction hold by one second each week until you are contracting for a 10-second squeeze.
  4. Rest and breathe between contractions.

The beauty of Kegels is that you can really do them just about anywhere, anytime. No one would know unless you tell them what you are doing. Try doing a few sets of Kegels when you are in your car, sitting at your desk, or watching TV.”

Just when I thought we were all done with pads and worries, guess we need to keep the light pads around just in case. Does it ever end?  Guess it beats the alternative but man!!!!!!!!

not a dog bone

Rather than explain all the technical stuff, I will just post some web pages that I found to be very helpful and hopefully this will make your day. Sure did mine and Kegel away!

http://www.kelleysbreakroomblog.com/2014/05/what-i-just-learned-about-light-bladder.html

http://www.niddk.nih.gov/health-information/health-topics/urologic-disease/urinary-incontinence-women/Pages/ez.aspx

 

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