If you a carer looking after someone with incontinence, it can have its challenges. Keeping this in mind we have developed continence care tips to help you look after those with urinary incontinence.
1. Make sure that the person requiring care has a healthy lifestyle
Nutrition is vital factor for your overall health. Quitting smoking reduces greatly your chances of developing cancers. We also recommend drinking plenty of water and cut down on alcohol and caffeine, which decrease the bladders capacity. Visit a Physiotherapist who can demonstrate the correct pelvic floor exercises.
2. Choose the right products for your continence care
Using the correct incontinence aids will help lessen the clean-up required when giving incontinence care. If the person is incontinent they should not use feminine hygiene products as they do not have the absorbent capacity for the amount of fluid that they need to absorb. Ensure you use specifically designed incontinence aids, for night-time we recommend a product that has maximum absorption and is also breathable. This will help the user get a sound night’s sleep.
There are many choices when it comes to incontinence products selection and it can be confusing. If you require any support or help choosing the correct Lille product contact us on 1300 788 872 or check out our product selector.
3. Look after your own wellbeing as a carer
As a carer, it is vital you take care of your own wellbeing. Your role is demanding providing continence care, especially if you are caring for loved ones. Take time to distress, eat a healthy balanced diet and seek out support groups for carers.
4. Practice safe hygiene
Wear personal protective equipment this includes gloves. Gloves should be worn when dealing with used incontinence aids and practice the five moments of hand hygiene. This is especially important today with the Covid pandemic. Please ensure you dispose of the incontinence aids and gloves appropriately (in sanitary bins, do not flush them down the toilet).
5. Continence Care - Help is at hand
It is not unusual for people to be resistant to receiving help about their incontinence issues. People with incontinence can feel embarrassed so it is important be mindful of this. Ensure they are using the correct product for their needs. Lille have a range of products suitable for all level of incontinence from light to heavy which are all dermatologically tested. Click here to view the Lille full range and enhance the continence care for your patient.
Lille also provides free samples which can be delivered to you in discreet packaging to your home or clinic. Click here to order free online samples. Carers or Health Care Professionals can order on behalf of their clients.
Have you woken up in mornings to your child saying sorry for wetting their bed and pyjamas? You and your child should be comforted that help is available and the good news is they may grow out of it.
What is Nocturnal Enuresis?
Nocturnal enuresis is the involuntary urination while asleep, also known as bedwetting. Enuresis is the loss of bladder control in younger children and teenagers. At age 3, night-time bedwetting is considered normal. The majority of children gain control of their bladder fully . If your child does experience bed wetting regularly from ages 5 to 7 years we recommend you seek professional advice and see your Doctor.
Statistics on enuresis
• In Australia one in five children wet their beds.
• Boys are more likely to experience bladder weakness more than girls (60% compared to 40%)
• Children who wet the bed can experience feelings of embarrassment that can lead to low self-esteem.
Seek out advice on enuresis in children, what are the causes, symptoms and treatments. You can find out more on enuresis, causes and treatments from this article.
Struggles of Children with Enuresis
Children who experience bladder weakness may feel loss of self–esteem, embarrassment and even denial. The child may withdraw themselves and have less interaction with parents or peers.
What Causes Enuresis?
There are many factors which include: over active or under active bladder, feeling anxious, stress, urinary infections and family history. It is important to note that enuresis is treatable.
How Can You Help Your Child?
As a parent, we recommend you talk to your child so that they understand that they can learn bladder control and motivate them to do so until they recover.
Steps To Help Your Child
• Reinforce toileting during the day and before bed time
• Use a bed wetting reward chart – refer to iD Comfy Junior The Parents Guide
• Buy and make healthy foods
• Limit dairy, sweet and salty foods especially around dinner time
To Help Manage Bed Wetting Accidents Use iD Comfy Junior and Kylie For Kids Washable Mattress Protection
Bladder training can take two to three months to be successful. We recommend during this period, to use iD Comfy Junior pants and new Kylie for Kids Washable Mattress Protection to help set up your child for success. iD Comfy Junior range of pants and slips covers different age groups. The pants have a soft side panel, elastic underwear feel and a urine absorbing zone, with a stripy colour design. The slip is a great solution covering waist sizes from 40cm to 70cm.
To order your free sample go to https://www.ontexhealthcare.com.au/request-a-sample/.
New to the Kylie range is Kylie Kids Supreme Mac - washable mattress protection. Kylie For Kids Supreme Mac is super absorbent with four layers of protection. Designed for kids Kylie Supreme Mac has a water proof backing, is soft, latex free, dermatologically tested and includes odour control technology. Your kids will love the dinosaur fun design and you will feel secure knowing you have the best waterproof bedding protection for your child. Kylie for Kids is available through BrightSky and Independence Australia.
Buy Kylie Kids Online through BrightSky
Buy Kylie Kids Online through Independence Australia
What is Nocturnal Enuresis (Bedwetting)
One in Five Kids wet their beds
iii) Bedwetting Facts
iv) Bladder Training
You have a few leaks a day, but never lose control of your bladder? You have an active social life, but sometimes need to find a bathroom – and fast – in social situations? You love trying new foods, but you fear what effect they will have on your bladder?
If these descriptions sound like you, then you probably have light-to-moderate bladder weakness. Having light-to-moderate bladder weakness presents a unique challenge: adaptation. Unlike with severe bladder weakness you can live your life as normal, making small accommodations for mild urges and occasional leaks. But where and how do you make those accommodations? Read on for some solutions and advice for living with bladder weakness.
When at work or at home…
DO engage in daily exercise. Bladder weakness make normal aerobic exercise, like running, more difficult that normal. However, leaks and urges shouldn’t drive you to abandon exercise entirely: there are many activities – like yoga and swimming – that can help you stay active without putting strain on your bladder . Pelvic floor exercises, like Kegels, also work to strengthen the pelvic floor and reduce urges over time.
DON’T forget to track your symptoms
Bladder weakness sometimes takes the backburner to a busy schedule. But as with any medical condition, monitoring helps you understand your symptoms, communicate with healthcare professionals, and choose products. Keep a voiding diary in your desk or purse, or try a bladder tracking app like Vesica or Bladder Pal.
DO choose bladder-friendly foods and drinks. Social occasions invite people to indulge in fizzy drinks, spicy snacks, and creamy desserts, all of which spell trouble for bladder weakness. Fizzy beverages and spicy food irritate the bladder, while dairy-laden treats contribute to constipation. Meanwhile, caffeine and alcohol are also known bladder irritants. Stick to non-alcoholic, non-carbonated beverages, as well as these alternatives to coffee and these bladder-friendly foods.
DON’T forget to talk to your doctor
Many people who have bladder weakness feel embarrassed about talking about their condition with their doctor. However, mild-to-moderate bladder weakness may have an underlying cause, such as urinary tract infections (UTIs), diabetes, or a kidney infection . Talking to a doctor will also help you develop the best plan for living with bladder weakness, from choosing products to selecting medications.
When traveling or out and about…
DO remember your medicine. If bladder weakness becomes too bothersome, doctors may prescribe medicine. Remember to take your prescription as-prescribed even with an irregular schedule: it will keep urges at-bay, put less leaks in your day, and make it easier to make the most of your leisure time. Set a reminder on your phone or watch to take your medicine, and always keep your medications in an easily-accessible place.
DON’T use female sanitary towels for bladder weakness
If you have ever run out of pads on a trip or a fun night out, you know how tempting it is to turn to female sanitary towels for protection against leaks. However, while sanitary towels are absorbent, they are designed to hold thicker liquid than urine. Sanitary towels also don’t neutralize acid like absorbent pads, which could lead to skin irritation . Bladder weakness products are engineered to absorb maximum amounts of liquid, as well as protect the skin. Remember to pack extras before your next outing!
C. S. McCauley, ed. “9 Tips for Exercising with Incontinence.” McLeod Health, n.d. Source: https://www.mcleodhealth.org/blog/9-tips-exercising-incontinence/
N. N. Maserejian, C. G. Wager, E. L. Giovannucci, T. M. Curto, K. T. McVary, & J. B. McKinlay. “Intake of Caffeinated, Carbonated, or Citrus Beverage Types and Development of Lower Urinary Tract Symptoms in Men and Women.” American Journal of Epidemiology, 2013. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3676152/
“Can Your Diet Affect Your Bladder or Bowel Control?” National Association for Continence, n.d. Source: https://www.nafc.org/diet-habits
“Could Alcohol Consumption be Contributing to your Incontinence or Bedwetting Problem?” National Association for Continence, 2017. Source: https://www.nafc.org/bhealth-blog/could-alcohol-consumption-be-contributing-to-your-incontinence-or-bedwetting-problem
“Tips and Advice: Talking to Your Doctor.” National Incontinence, n.d. Source: https://nationalincontinence.com/pages/tips-talking-to-your-doctor
“Why You Shouldn’t Use a Maxi-Pad for Incontinence” National Association for Continence, 2016. Source: https://www.nafc.org/bhealth-blog/why-you-shouldnt-use-a-maxi-pad-for-incontinence
It’s not just the beginning of another work week, but the beginning of leaks, urges, and trips to the bathroom that keep you from performing your best. Bladder weakness affects all sorts of individuals, most of whom are of working age. Below you will find life hacks for conquering bladder weakness in different work environments, and tips that can be used in daily life.
Sedentary Jobs: Focus on Health
Drink when you are thirsty, or if you have gone without water for several hours. If your throat feels scratchy or your skin feels dry, you need water. Dizziness, headache, and fatigue also signal inadequate hydration . Even if you don’t have symptoms of thirst or dehydration, it is important to hydrate regularly.
If you generally don’t feel thirsty, use urine as a guide. Dehydrated individuals usually have darker urine, while hydrated individuals have light yellow or clear urine.
Choose non-caffeinated, non-alcoholic beverages. Caffeine and alcohol irritate the bladder, which increases urgency and leaks . At the office or at happy hour, select alternatives to coffee or cocktails.
Engage in bladder-friendly exercise. If aerobic pastimes like running worsen your urges, try a less-strenuous activity like yoga or weightlifting. Both get your blood pumping without putting strain on your bladder, and recent research suggests that yoga can improve bladder weakness .
Strengthen your pelvic floor with Kegels, or another similar exercise. Pelvic floor exercises reduce symptoms of bladder weakness and can make it easier for you to adjust to more demanding physical tasks.
Wear dark, loose-fitting gear if you do engage in aerobic exercise. Dark fabrics hide leaks, as well as the outline of pads or absorbent underwear .
Travel-Heavy Jobs: Plan, Pack, and Prepare
Mark one rest stop for every two hours of your journey, and more if you see fit.
Identify accessible restrooms if you are not traveling on the road. Find spaces that are roomier than a train, bus, or aircraft toilet so you can change your pad or absorbent underwear in the most efficient way possible.
Always Pack the Essentials
Bring enough pads or absorbent underwear for your entire trip. This is especially necessary if traveling to a location where you cannot easily obtain products for bladder weakness. Try portable, discreet products such as iD Light pads.
If you have night-time bladder weakness, pack a waterproof mattress protector or blanket for overnight trips . Relatively inexpensive, they take the mess away from night-time leaks. And if you can’t fit one into your luggage, don’t worry! Most major hotel chains will be able to provide one for you.
Jobs With Irregular Schedules: Work With What You Have
If Possible, Make a Routine
Designate time to go to the bathroom, about once every one or two hours. This process, called bladder training, makes the clock – rather than urges – dictate your bathroom breaks . Fear not if things don’t go as planned at first; it takes about three months to fully adjust to a bladder training schedule.
Stay near a restroom. If your place of work frequently leaves you without a toilet, discuss adjustments and accommodations with your boss or co-workers.
Involve Your Boss
“Dehydration.” NHS Inform, n.d. Source: https://www.nhsinform.scot/illnesses-and-conditions/nutritional/dehydration
S. Lohsiriwat, M. Hirunsai, & B. Chaiyaprasithi. “Effect of caffeine on bladder function in patients with overactive bladder symptoms.” Urology Annals, 2011. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3036994/
A. J. Huang, H. E. Jenny, M. A. Chesney, M. Schembri, & L. L. Subak. “A Group-Based Yoga Therapy Intervention for Urinary Incontinence in Women: A Pilot Randomized Trial.” Female Pelvic Medicine & Reconstructive Surgery, 2014. Source: https://journals.lww.com/jpelvicsurgery/Abstract/2014/05000/A_Group_Based_Yoga_Therapy_Intervention_for.7.aspx
J. L. Davis. “At the Gym with Incontinence.” WebMD, 2007. Source: https://www.webmd.com/urinary-incontinence-oab/features/at-the-gym-with-incontinence#2
“Travelling With Confidence.” BladderAndBowel, n.d. Source: https://www.bladderandbowel.org/help-information/travelling-with-confidence/
“Bladder Training.” UCSFHealth, n.d. Source: https://www.ucsfhealth.org/education/bladder_training/
“Bladder Retraining.” Interstitial Cystitis Association, n.d. Source: https://www.ichelp.org/diagnosis-treatment/management-of-ic-pain/bladder-retraining/
Do you have light-to-moderate bladder weakness? Do your clothes suddenly feel too snug or too revealing? Does going for a jog make you more anxious than excited? Are you suddenly less-than-thrilled at the thought of going out with your friends and family? No worries – you’re not going crazy. You are one among the millions of people learning to deal with bladder weakness in daily life. Read on for the latest life hacks for getting dressed, going out, and managing your bladder weakness as discreetly as possible.
• Stay away from tight jeans, as well as low-rise trousers. Low-rise pants put pressure on the bladder, which can make urges worse and more frequent. Furthermore, a 2012 survey suggests that the long-term wear of tight jeans can exacerbate or lead to bladder weakness . On your quest to conquer bladder weakness, look for clothing that gives your bladder more room to breathe.
• Look for high-rise leggings and trousers. High-waisted bottoms support the pelvic floor muscles and compress the abdomen, which may actually reduce urges in people with bladder weakness . High-rise trousers also put less pressure on the bladder, which makes them an excellent choice overall.
• Consider adaptive clothing, especially if you have other special needs. As the name suggests, adaptive clothing adapts to the wearer’s needs . For individuals with bladder weakness, brands like Tommy Hilfiger and 4Ward Clothing make comfortable, stylish pants designed for stress-free dressing and easy removal.
• Choose products that look and feel like normal underwear. Whether you use pads or absorbent underwear for bladder weakness, products that blend seamlessly with your underwear will always prevail. Try iD Light or iD for Men for discreet protection against minor leaks. If you have heavier bladder weakness, or if you prefer using absorbent underwear, look to iD Pants a perfect combination of cotton-like comfortable feel and maximum absorbency power.
• Wear dark, loose-fitting clothing. Dark patterns help camouflage the outline of pads and absorbent underwear, as well as conceal stains in the event of leaks . Loose-fitting clothing puts less pressure on the bladder, which in turn reduces urges and leaks. Simply put, you can’t go wrong with some wide-legged slacks, and you certainly can’t go wrong with a little black dress.
• Have a special place to keep your incontinence pads. Transporting bladder weakness products can be a challenge, especially if you are not used to carrying a bag or purse. Makeup bags and pencil pouches are inexpensive fixes for concealing pads, while a designated pocket in a purse, messenger bag, or cross-body bag works to keep absorbent underwear from view.
• Take part in bladder-friendly exercise. Cycling lifts the chest, making for a cardio workout that keeps pressure off the bladder. Swimming and yoga also reduce bladder pressure by lengthening the spine . Yoga has shown to have lasting benefits, as well: a 2018 survey suggests that yoga may reduce bladder weakness symptoms over time .
• Practice pelvic floor exercises. When done regularly, pelvic floor exercises reduce urges and leaks, as well as increase endurance in higher-impact exercises. You can do Kegels – one of the most popular remedies for bladder weakness –wherever you go!
• Steadily increase the amount of high-impact exercise in your workout routine. While high-impact exercise becomes more difficult with bladder weakness, it certainly isn’t impossible. Practice breath training to get back in the swing of weightlifting or use Nordic walking to ease into running.
Handling bladder weakness takes time, especially in day-to-day activities. At iD, we work tirelessly to help you adjust as smoothly as possible. Check out our product range to find affordable, discreet solutions that will help you look, feel and perform your best. Unsure of what works best for you? Check out this article and use our product finder to find your perfect match!
What are you waiting for? It’s time to live life in full view
G. Rattue. “Skinny Jeans Cause Health Problems for Men.” Medical News Today, 14 July 2012. Source: https://www.medicalnewstoday.com/articles/247826.php
“5 Ways to Stay Fashionable with Incontinence: Women’s Edition.” DryDepot, n.d. Source: http://www.drydepot.com/5-ways-to-stay-fashionable-with-incontinence/
S. M. Moniuszko. “What is adaptive apparel? Everything about the inclusive clothing trend.” USA Today, 9 April 2018. Source: https://www.usatoday.com/story/life/2018/04/04/what-adaptive-apparel-everything-disability-friendly-clothes-mainstream-inclusive/1044712001/
J. L. Davis. “At the Gym With Incontinence.” WebMD, 29 July 2019. Source: https://www.webmd.com/urinary-incontinence-oab/features/at-the-gym-with-incontinence#2
J. Van Pelt. “Focus on Fitness: Exercising With Bladder Problems.” Today’s Dietitian, Nov. 2018. Source: https://www.todaysdietitian.com/newarchives/1118p56.shtml
C. Bankhead. “Yoga Helpful for Older Women’s Incontinence.” Medpage Today, 22 May 2018. Source: https://www.medpagetoday.com/meetingcoverage/aua/73033
Parkinson's disease is a neurodegenerative disorder that gradually destroys the dopamine neurons of the brain's dark substance. Dopamine is a chemical that transmits signals to the part of the brain that controls movement. When there is a loss of dopamine in the brain, it cannot co-ordinate with the rest of the body.
The 3 major symptoms
Parkinson's disease does not reach people in the same way, here are the 3 major symptoms:
- Tremors: It happens at rest and often only concerns a part of the body.
- The slowness of movement: This occurs in difficult moments for the person, to perform different movements that requires the co-ordination of several members such as walking.
- Stiffness in the muscles: This is induced by excessive tension in the muscles. This can lead to muscle or tendon pain in the person. It contributes to the difficulties of movements.
Beyond these 3 symptoms, there are other possible motor disorders such as balance disorders, trampling or swallowing disorders. Non-motor problems can also be diseases related to the illness such as fatigue, daytime sleepiness, digestive or urinary disorders.
The different stages of Parkinson's disease
There are 4 stages sign of the progression of the disease.
The symptoms begin to appear, but it can be difficult to make the diagnosis if they are not the characteristic of the disease or sufficiently pronounced.
This is a complicated time for the person who must accept being sick and suffering from an evolving and degenerative disease.
This step may seem paradoxical. On the one hand the person started their treatment, which they must take at fixed times several times a day. This involves reorganising one's life according to the disease and accepting these changes. On the other hand, the treatment that acts on dopamine can make the person feel better.
At this point, the person begins to become dependent and may need help. Daily tasks become very difficult for the person to handle. In fact, the person will alternate the periods when the drugs will take effect by reducing the disorders and the periods when the treatment will not be sufficiently effective and the symptoms will be able to resurface in a disabling manner. At this point, the person begins to become dependent and may need help. Daily tasks become very difficult for the person to handle.
It is the most advanced stage of Parkinson's disease because the patient can suffer from falls, loss of balance, disorders of swallowing, and it could be suffered daily. We can also see vegetative disorders as well as behavioural changes. The care will require adaptations at home, environment and daily life.
A glance at alternative treatments for Parkinson's disease:
- Eat foods high in fiber to avoid digestive disorders such as constipation.
- Ask your doctor for a guide to simple exercises and easy to do regularly.
- A therapeutic massage can help relax your muscles.
- Other therapies may include yoga or meditation.
We recommend that you consult your doctor for more information and advice before starting any exercise or diet plan.
Urinary tract infection is one of the most common types of infection. This infection is usually caused by a bacterium called E. coli that is present in the digestive system and finds its way into the urinary system. For the women, this type of infection is more troublesome and more frequent because of the smaller size of their urethra compared to men; which implies that bacteria like E.Coli should not travel very far to reach the bladder.
This type of infection is a seasonal problem also - urinary tract infections are more common in summer. Regarding this, a number of factors favour the appearance of bacteria and, consequently, of urinary tract infections. The causes are varied - the lack of hydration, an increase in the frequency of sexual intercourse, tighter underwear.
Here are some tips to enjoy the summer safely without anything stopping you:
1. Be hydrated and drink water: it prevents the accumulation of germs in the urinary tract, eliminating them in the urine.
2. Avoid underwear and swimsuits too tight: by ensuring adequate perspiration of the female intimate area, you will also avoid vaginal infections.
3. Good hygiene: take a shower with fresh water after a swim in the sea or in a pool to avoid irritation by salt, sand or chlorine. After using the toilet, wash from front to back to prevent bladder infection.
4. Keep the genital area dry: in summer, women spend a lot of free time on the beach or in the pool, so it is common to keep a wet swimsuit for hours. Humidity in the vaginal area favours the appearance of infections. It is therefore advisable to always wear a dry swimsuit (do not keep it wet for more than 30 minutes) and to have clean underwear to change.
5. Urinate after sexual intercourse: during intercourse, bacteria in the genital area can enter and accumulate in the urethra, which can lead to infection of the bladder. Therefore, the specialists insist on the importance of urinating right after. In addition, doctors point out that, unlike men, female ejaculation does not occur through the urethra, so the only way to drag and expel all the substances or particles that are introduced during penetration, is by urination It is therefore advisable to urinate, preferably within 45 minutes after penetration.
We like to help you take care of yourself.
- "A Method to Assess Seasonality of Urinary Tract Infections Based on Medication Sales and Google Trends". Rossignol L, Pelat C, Lambert B, Flahault A, Chartier-Kastler E. (2013)
- "Recurrent Cystitis after Intercourse: Why the Gynecologist has a say". Graziottin A.
- Urinary tract infection: symptoms and treatment of urinary tract infection https://www.passeportsante.net/en/Maux/Problemes/Fiche.aspx?doc=infection_urinaire_pm
Let's face it: urinary incontinence is still a taboo. The recognition of the disease is not easy, and that is why there have always been myths about the pathology. To banish these legends we have decided to comment on some of the most common.
It is said that urinary incontinence is typical of the elderly. Although it is true that as we get older, its incidence increases, it is not the only condition for it to happen. Incontinence can also appear after a birth, a surgery and even bad urinary habits. For example, not going to the bathroom when we need to urinate can promote incontinence. The musculature can be weakened, in fact, if this process repeats itself repeatedly over time, and may eventually lead to problems in initiating urination or even in slight losses.
Another widely spread myth is that drinking less liquid prevents incontinence. Again, this statement is not correct, since in fact, this could cause the urine to become more concentrated causing irritation in the bladder and, consequently, a greater frequency of visits to the bathroom. A good hydration is essential.
But the myths do not end here. It is usually taken for granted that urinary incontinence only affects women, but it is something that affects both men and women. In men it can happen because of the natural weakening of the muscles that surround the urethra. But, above all, it is related to prostate problems, although it can appear after surgeries.
That urinary incontinence has no solution is another of the statements that are often made false. There are methods to alleviate and minimize their effects, such as medical treatments (either through medications or surgery) or through something more traditional such as pelvic floor physiotherapy. Also moderate certain foods of our usual diet such as exciting drinks, alcohol, chocolate, spicy, etc., can help us improve in this regard. In any case, the assessment must always be carried out by a specialist.
Given the lack of knowledge, it is believed that feminine hygiene products also serve for the loss of urine. Again uncertain, because they are not designed or thought to contain the amount of fluid that urination supposes. The output speed of the urine is much faster than the menstruation and the liquid can filter quickly. Incontinence products are specifically designed to contain large amounts of liquids and are made of materials that, in addition to absorbing quickly, retain fluids and have antibacterial capabilities.
The taboo of incontinence leads many times to believe that sexual relations are impossible, but it is not a physical problem, but a mental one. Here the problem affects any age range, since the loss can occur during the relationship - due to the pressure exerted on the bladder - or at the end due to the uncontrolled spasms that occur in it. But the losses do not make it impossible to have good sexual health at all.
In any case, we recommend that you consult with your doctor to guide you and help you find the best solution.
Sleeping well is important for our health, both physical and mental. An adequate rest during the night sometimes is not as simple as it seems, especially when we begin to suffer urine losses. According to Dr. Eduard Estivill, Director of the Sleep Alterations Unit of the Institut Dexeus, "the consequences of poor sleep and rest reduce the alertness of the patient and daily activities, which increases the risk of domestic accidents, labor and traffic, and also the susceptibility to certain diseases such as depression.” “In short," - emphasizes the expert - "significantly reduces the quality of life of the patient and the relatives.”
Adults can suffer from nocturnal incontinence, that is, moderate to severe urine losses involuntarily, consciously or unconsciously while we sleep, or suffer from "nocturia" or nocturnal polyuria, that is, the necessity to go to the bathroom frequently during the night to urinate, between three and six times. Frequent urination can be caused by several factors, including certain diseases or some medications, although it can also influence the fact of having an overactive bladder, or other factors such as sleep apnea, anxiety or depression. All this causes changes in sleep patterns, tired feeling when waking and even weakening of the immune system.
By trying to avoid it, we can follow a series of very simple recommendations:
Keep a daily routine: getting up and going to bed at the same time each day is essential to get a good night's rest. Sleep cycles are linked to our daily activity, and respecting them helps you get to sleep every night. In addition, a relaxing bath, gentle stretching, reading or listening to music can help you fall asleep more easily.
Take care of your biorhythms and get up with daily light: natural light is necessary to regulate biorhythms and the sleep cycle. A part of the spectrum of natural light, known as blue light, is important for our ability to maintain healthy biological rhythms. When the brain receives less blue light, it produces less melanin, a substance that regulates the cycles of wakefulness and sleep.
Do some exercise: doing it for 20 or 30 minutes a day improves the quality of sleep. The most advisable thing is to practice exercise in the morning to activate the body, give it energy to perform during the day and when the night comes you will sleep better.
Avoid going to bed hungry: it is important to dine before going to sleep to avoid that the desire to eat wake us up in the middle of the night. But as important as this is not to dine copiously, because a heavy digestion can keep us awake much of the night. Also avoid spicy foods and follow a healthy diet.
Concentrate on sleep: thinking about the problems that have arisen during the day will only avoid you from falling asleep. Also avoid having a clock visible on the nightstand, as constantly watching it will only increase the discomfort.
The nap: this can be very restorative and help the daily performance, but try to sleep more than 30 minutes or doing so after 5 pm can damage the biological rhythm causing insomnia, less ability to concentrate during the day and can even reduce your reflexes.
Watch what you drink: the fact of drinking little will not prevent losses during the night, on the contrary. Avoid, however, caffeinated or alcoholic beverages.
Maintain good micturition health: emptying the bladder not only before sleeping but throughout the day, in addition to maintaining good habits at the time of going to the bathroom, will also help us at bedtime.
Rest is fundamental for the body and with small changes we can achieve great differences. Remember to consult with your doctor if you have any questions.
La nocturia, principal causa de interrupción del sueño en varones adultos.
Every year, International Women's Day is commemorated on March 8. Since 1975, this day on which the United Nations celebrated this important date for the first time, we have been fulfilling milestones and achievements. But we must also be aware of everything that still has to be achieved. It is time to make a balance about how the rights of women around the world are fulfilled, especially the right to health. Twenty years after countries signed commitments in the 1995 Beijing Declaration and Platform for Action, women are still facing many health problems. Dr. Flavia Bustreo, Assistant Director-General for Family, Women’s and Children's Health through the Life Course of the World Health Organization, mentions some of them:
- Cancer: early detection of breast and cervical cancer is vital.
- Reproductive health: sexual and reproductive health problems are responsible for one third of health problems for women between the ages of 15 and 44 years.
- Maternal health: in developing countries almost half a million women die each year from complications in pregnancy and childbirth.
- HIV: three decades after the AIDS epidemic, young women are the most affected by new infections.
- Sexually transmitted infections: it is important to prevent and treat diseases such as gonorrhea, chlamydia and syphilis.
- Violence against women: one in three women under 50 has suffered physical and / or sexual violence.
- Mental health: women are more likely to experience anxiety and depression.
- Noncommunicable diseases: women from low and middle income countries are more likely to die as a result of traffic accidents, harmful use of tobacco, abuse of alcohol, drugs and substances, and obesity.
- Being young: around 13 million adolescent girls (under 20 years old) give birth each year.
- Aging: having often worked at home, older women may have fewer pensions and benefits, less access to medical care and social services than their male counterparts.
WHO, in collaboration with the United Nations, develops action plans to ensure that the future brings health to all women and girls, no matter who they are, where they live or what resources they have.