Women can experience a whole load of changes to their body during pregnancy. After all, as they grow their baby, their body has to develop to deal with this. One thing that often can occur during pregnancy and beyond is incontinence. This is where women lose urine involuntary due to the pressure of the baby on the bladder. For some women, this can start occurring during the first and second trimesters and then disappear after giving birth. But for others, it becomes a problem after labour which puts pressure on those sensitive muscles. And while some ladies find it only lasts a few weeks, for others it can lead to years of problems with their bladder. In fact, they have to use some kind of pad from sites like HARTMANN Direct to ensure they are not left embarrassed when they are out and about. However, it doesn’t have to be a foregone conclusion that you will have problems with incontinence. In fact, here are 7 easy pregnancy tips to avoid incontinence after labour.
Do pelvic floor exercises
You will find that midwives will mention pelvic floor exercises during your appointments. And the reason why they are so important is that they can stop you having problems with your bladder after birth. These small exercises can help to strengthen those muscles so that you can stop yourself leaking urine when you are not on the toilet. Just doing them several times a day during pregnancy could help prevent you suffering with incontinence. You need to breathe in and then squeeze as if you are preventing passing urine so that you feel a tightening. Then relax and repeat the process several times as discussed on Baby Centre.
Do exercise during pregnancy
You can also prevent incontinence by making sure you stay fit and healthy during pregnancy. After all, if you are working your body, you are strengthening your muscles which will ensure they stay tight after you have given birth. There are many exercise classes you can go to which are designed specifically for pregnant women. For example, a yoga class can be a great way to keep fit while helping to relax at the same time.
Don’t smoke during pregnancy
There are many reasons why you shouldn’t smoke during pregnancy. For one thing, smoking can mean your baby’s lungs are filled with nicotine. This can lead them to have breathing difficulties and develop conditions like asthma as they age. But it also can put you at higher risk of incontinence. As described on NHS’s website, this is due to the coughing from smoking which can put a strain on those important pelvic floor muscles. Therefore, make moves to give up smoking during pregnancy.
Keep to a healthy weight
There are many benefits to your physical health if you ensure you stay at a healthy weight during pregnancy. It can help you through labour and will ensure you can stay active with your little one as they age. But also if you are overweight, it can weaken those important pelvic floor muscles meaning you could suffer from incontinence. Therefore, make sure you eat a healthy diet through your pregnancy.
Don’t push yourself
Everyone tells you to take it easy during your pregnancy to not harm yourself or your little one. It’s easier said than done when you might feel fit and healthy. But it’s never been truer when it comes to your bladder. After all, if you do pick up heavy items during pregnancy, you could put strain on your pelvic floor muscles which then could lead to incontinence. Therefore, do make sure you only stick to light items which won’t do you any harm.
Drink lots of water
A lot of people don’t drink enough water. But it’s so important to try and get that right amount when it comes to pregnancy. After all, if you don’t drink enough water, you could actually affect your bladder as it can actually reduce your bladder capacity. You won’t be able to hold as much which then could lead to leaking. Therefore, do try and have at least 4 pints of water a day to stay healthy during pregnancy.
Do go when you need to
It’s a pain when you have to keep going to the toilet during pregnancy. But it’s important to make sure you do go to the toilet when you need to. Otherwise, you can put a strain on your pelvic floor muscles and it could lead to incontinence. Therefore, do listen to your body and don’t hold in the urine for longer than necessary.
