6 Must-dos for Mums

Pushing your baby through the birth canal results in all sorts of stretching pressures on most of your pelvic organs which can trigger bladder control loss. Some women seem to be able to withstand this stretching better than others.

Childbirth puts a huge strain on your bladder and the supporting muscles of your pelvic floor. Vaginal delivery, a perineum tear or episiotomy (cut in the perineum that makes it easier for the baby to come out), and damage to the nerves of the bladder, make loss of bladder control a very common issue for new mums.

Most women regain control slowly but some bladder problems can be aggravated further down the track, by such natural changes like menopause. Long term coughing or sneezing, constipation, increased body mass, and of course, picking up and lifting children can all put pressure on a weakened and damaged pelvic floor.

Be sure to talk to your doctor or health care professional as they will help you determine, control and improve your bladder control loss to fit with your lifestyle.

Check out POISE® products on how it could help busy mums manage light bladder leakage.

1. Protein
   
   Eat plenty of lean meat, fish, poultry and/or alternatives as these foods are rich in protein and used to rebuild and strengthen weak muscles, including your pelvic floor.
   
   
2. Pelvic Floor Exercise
   
   Pelvic Floor Exercises (Kegel exercises) are key to repairing and strengthening your pelvic floor muscles and get you back in control of your bladder weakness. It's never too late to start, whether you have a newborn or a 4 year old, learn more about performing these exercises.
   
   
3. Keep up your fluids
   
   If you are breastfeeding, it is important to stay hydrated, not only because you are making milk, but urine that is more concentrated can irritate the bladder and urethra which can aggravate your bladder control.
   
   
4. New Mums and Exercise
   
   Get back into exercising slowly but steadily. Losing the baby weight and getting all your muscles active will help to strengthen your pelvic floor muscles. Exercise is also a great mood elevator and will help keep the baby blues at bay.
   
   
5. Food rules
   
   Certain foods and drinks can irritate bladders. Citrus fruits, tomatoes or hot spices may have this effect on you. Try keeping a bladder diary to see which ones may be affecting your bladder weakness.
   
   
6. Balanced Diet
   
   Enjoy a wide range of cereals (including breads, rice, pasta and noodles), preferably wholegrain, which provides fibre. These foods also contain protein for rebuilding your pelvic floor muscles.

Incontinence can affect women of all ages. POISE^® liners and pads are specifically designed to help women easily manage bladder leakage in everyday life. Try now!