Urinary incontinence
No matter whom she is or what she does – whether she’s a mother, wife, daughter – experiencing Light Urinary Leakage (LUL) or Urinary Incontinence can create feelings of anxiety, embarrassment and insecurity.
It is a fact that 1 in 4 women over 35-years-old experience LUL. That is why it is important to arm oneself with the right information and suitable pads and liners to manage this condition effectively.
Facing the reality of LUL
But the reality is that many women are still in the dark when it comes to this medical condition, not knowing that it can be treated.
According to psychologist Dr Hariyati Shahrima Abdul Majid, many women who experience LUL may feel shameful to ask for help.
“And as a result, it may actually hamper or decrease the ability to move around. They may lose independence; they may not be able to make decisions on where they want to go and what they want to do,” she continues.
This makes LUL affect their quality of life in a debilitating way. Making them lose their independence. Hence, making them feel shameful that LUL is happening to them.
“And if they don’t get help, they may develop emotional distress later and isolation from society,” warns Dr Hariyati.
How do I know if I have LUL?
You may have LUL if you experience one or more of these symptoms:
– Accidental urine leakage when you laugh, sneeze, cough or even exercising
– Sudden urge to urinate
– Frequent urination (more than 8 times a day)
What causes LUL?
– Weakened pelvic floor muscles due to childbirth or weight gain
– Menopause (drop in estrogen level)
– Involuntary contractions of bladder
– Medical condition like chronic cough, strokes, spinal cord injuries etc.
RELATED: What happens to the vagina after childbirth?
What can I do?
– Make the necessary lifestyle changes to maintain a healthy weight that will lighten the strain on the pelvic floor muscles
– Perform pelvic floor exercises regularly (Kegal exercises)
– Avoid going to the toilet too frequently to avoid developing a smaller capacity bladder
– Drink at least 7 glasses of water a day
– Reduce citrus and spicy food consumption as it irritates the bladder
– Use liners and pads designed for LUL protection as it will give you the comfort and confidence to enjoy daily activities
– Consult your doctor for advice
How do I perform effective Kegel exercises?
If you are suffering from LUL, Kegels is the way to go!
According to Women’s Health Physiotherapist Ms. Neng Shahidah Sabullah, those who perform effective Kegels will experience LUL improved significantly or have no more leakage. But only 60% of women do Kegels right!
The first step you should take is finding the right muscles. One way to find them is to imagine that you are sitting on a small ball and want to pick up the ball using your vagina. You should imagine sucking the ball into your vagina.
Focus on squeezing just your pelvic muscles and be careful not to tighten your stomach, legs, or buttocks while you’re doing so. Plus, remember to breathe when you’re performing the exercises and do not practice this exercise while urinating. You should be contracting your pelvic muscles and holding it for three seconds, then relaxing for another three seconds.
For beginners, you should start Kegel exercises while lying down as this is the easiest position to do them because the muscles don’t need to work against gravity. But when your muscles get stronger, you can start doing Kegels while sitting or standing.
RELATED: Panduan menjaga lantai pelvis
How often should I perform Kegels?
“If you don’t have any LUL problems, you should perform Kegels three to five times a day — with 10 contractions at one time,” Ms. Neng informed.
But if you’re suffering from LUL, you should be doing more Kegels but be careful not to overdo it.
Be patient and don’t give up! Kegels only takes a mere 5 minutes a day, and you should be able to notice an improvement after a few weeks.
Watch the video below as a guide on how to perform Kegel exercises:
New Poise pads and liners for LUL
Poise has unveiled their new pads and liners are specifically designed with an ultra-absorbent core to absorb two times more fluid. On top of that, it also has odour-neutralising technology to counter the two biggest concerns faced by women experiencing LUL – wetness and odour.
To celebrate Poise and their new look and product enhancement, Poise is carrying out a special exchange program throughout June and July 2013, where consumers can bring in any normal sanitary pad wrapper and exchange it for a new pack of Poise.
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