The major cause is looseness of the pelvic floor muscle, which is loosened by a childbirth, aging or other reasons (Fig. 1). The looseness of the pelvic floor muscle starts at the age of 40s in the case of women and at the age of 70s in the case of men.
With aging, the amount of urine being able to be stored decreases and the ability to hold urine declines.
Check the risk of leakage of urine and frequent urination
- I’m over 40 years old.
- I sometimes leak urine with cough or sneezing.
- I’m in trouble because I need to urinate more than 8 times during daytime.
- I’m in trouble because I wake up for urination more than once.
- I have a slightly stooped back.
- I drink more than 3 cups or glasses of tea, coffee, alcohol, soft drinks, etc. per day.
- I’m a little constipated.
- I feel my urination is long.
- I have a dribbling.
If more than 3 clauses are applied, you need to be careful.
If more than 5 clauses are applied, there is a possibility that your kidney or bladder has some problems.
What is the relationship between constipation and leakage of urine?
The pelvic floor muscle, which supports the organs under the pelvis, controls both urination and bowel movements. Since constipation tend to weaken the pelvic floor muscle, there is a high possibility that leakage of urine or frequent urination occurs with aging.
Food to avoid if you have leakage of urine and frequent urination
Hot spicy food such as horseradish (Wasabi), chili pepper, etc. should be avoided (Fig. 2).
Fermented food such as cheese, yogurt, Kimchi, natto, etc. should be avoided (Fig. 3). According to a research, tyramine contained in fermented food is a type of amino acid and has the function to stimulate the bladder by exciting the nerves.
How to improve leakage of urine and frequent urination other than food
It is a good training for your bladder that you hold urine for a while when you desire to urinate. It is important to control the frequency of urination within 4 to 8 times a day.
Exercise to prevent and improve leakage of urine and frequent urination
(1) Step forward with one leg, putting your hands on your hips.
(2) Repeat (1) 3 times and at the third time, keep the posture for 3 seconds.
(3) Lower your body 3 times, exhaling strongly with saying “Ha, ha, ha”.
(4) Do (1) to (3) for another leg.
It is effective to do this exercise 5 sets a day and once getting used to it, 10 sets a day.
This exercise tightens the pelvic floor muscle and improve leakage of urine and frequent urination.