Controlling Incontinence with Pelvic Floor Muscle Exercises

Posted by on January 21, 2015 under BladderMatters | Read the First Comment

Kegel exercises

Originally posted by the Live Confidently team on LiveConfidently.com

If you experience occasional light bladder leakage, it may be due to weakened pelvic floor muscles, which support the bladder and provide control over urination. As our bodies mature, our pelvic floor muscles can lose strength, leaving both men and women more susceptible to leaks during everyday activities. Mothers who have experienced multiple births are also at increased risk, regardless of age.

Fortunately, there’s a simple exercise you can do to strengthen your pelvic floor muscles and decrease the risk of leaks. We call them pelvic floor exercises, but some people know them as Kegel exercises. Often touted as beneficial for menopausal women, these exercises are just as useful to men and women of all ages. If you haven’t already started doing these pelvic exercises, you can begin as soon as you finish reading this post! Not only are these exercises known to help you control your bladder leakage from getting worse, but they could even prevent stress incontinence from ever happening in the first place.

Let’s Get Started!

To begin your Kegel exercises, sit down and identify your pelvic floor muscles by flexing as if you were trying to stop the flow of urine. Once you’ve found your muscles, contract and hold them for 5-10 seconds, then release. Relax for a few seconds, then repeat the process four or five times in a row. For best results, try to perform at least 30 pelvic floor muscle contractions every day. You should begin to see results after a few months.

The key to success with these exercises is repetition, repetition, repetition. To truly improve your bladder control and strengthen your pelvic floor muscles, you should continue practicing even after you’ve seen an improvement. Kegel exercises should be a part of your daily routine, as strong pelvic floor muscles are beneficial to everyone!

Exercises to Avoid

When choosing an exercise plan that best suits your lifestyle, you should try to avoid high-impact sports that put extreme pressure on your pelvic floor muscles. This includes activities like jogging and aerobics. It’s best to choose low-impact exercises such as yoga or Pilates, as these focus on strengthening the core through slow and controlled movements. On top of your low-impact exercise routine, you should always be practicing your pelvic floor exercises, as this is the best way to strengthen the right muscles to improve your bladder control.

Have some tips to add? Head over to our incontinence forum to discuss this topic with people just like you!

Additionally, you can find varying levels of products for incontinence at TotalHomeCareSupplies.com.

Keeping Medications Safe at Home

Posted by on January 16, 2015 under Caregiver Corner | Be the First to Comment

Prescriptions safe

There are several reasons why people do not take care to put medications in safe locations in their home. They may rarely have small children around. They may think, “Oh, I have so few medications that there’s no way I could mix any of them up,” or “I’ve never made a mistake before.” They may think that since their meds are so low dose anyway, the occasional overdose won’t affect them.

Unfortunately, none of the reasons are good enough to leave medications out and about. Or even in a place called “the medicine cabinet.” Mistakes can be made by anyone. You never know when you’re going to be sleep deprived but determined to take the days pills – and the next day find that you’ve made a mistake. The best practice with medications is prevention.

While pill boxes are convenient and make taking multiple pills per day, sometimes at several different times per day, easier, there is some risk about taking the pills out of their bottle. Relying on pills just based on their look can be dangerous, as some pills looks similar. A safer method is to keep a checklist in the place where the medications are located (which is preferably a locked box, out of the way). This checklist can double as a list of medications you take that someone else should be aware of, in case it is needed by a doctor or paramedic.

Additionally, over-the-counter medicines should be put away after each time they are used. While it’s convenient to have the cough syrup out on the kitchen counter during a bad cold, it does pose a risk to be abused or misused.

Keeping medications in specific places, like locked boxes, high closet shelves or closed nightstand drawers reduces the risk of medication errors and keep your family and friends safe.

Baby Diaper Troubleshooting

Posted by on January 15, 2015 under Everything Baby | Read the First Comment

Troubles when diapering infant

On the surface, diapering a baby doesn’t seem that hard. Take diaper off baby. Wipe baby. Put new diaper on baby. But there are all sorts of issues that can come up during what should take less than a few minutes. Here are just a few suggestions for what to do when you hit a trouble spot, and links to other helpful topics.

Diaper Leaks
The number one reason why diapers leak is because they don’t fit correctly. They may either be too small or too large, or it could be possible that the brand you’re using just doesn’t fit your child in any size, though that is rare. You can find all sorts of answers about which diaper size to buy in our blog post, How To Choose The Right Size Baby Diaper. And you can have lots of different sizes on hand if you order some of our samples.

Diaper Rash
It’s so tough to watch your poor baby suffer through diaper rash. Adding creams can help, but another option is to allow the area to dry out, when possible. If your baby doesn’t move around too much while they nap, it might be worth it to try to lay them down, on their back, on an underpad (also known as chux). If you have a boy, place a cloth over the groin area. All urine should be absorbed , and after the nap you can give them a quick bath (warm water, mild soap or no soap) and apply cream.

Making a Mess
From a baby’s point of view, reaching to the diaper area during a change makes sense: what’s going on down there? You’re futzing around in the area, so it must be fun! But now is not when you want your baby to be exploring. And telling them no will only create confusion, or just plain not work. Try distraction instead. The next time your child seems to take an interest in a toy, put it away after the play session. Then, only take that toy out when it’s diaper changing time. Your child will hopefully be distracted enough by this limited-time-only object to let you finish up the change quickly.

What issues have you encountered while diapering your child? Or what tips do you have for the above problems? You can also find more hints in our blog post, Baby Diaper Basics.

Tackling Senior Obesity

Posted by on January 14, 2015 under Caregiver Corner | Be the First to Comment

Elderly weight gain

Senior obesity is a wholly different animal from childhood or even adult obesity. In both of those demographics, using a simple Body Mass Index (BMI) calculator can answer the question, “Is this person obese?” But that’s not the case for seniors. Some seniors start to lose height as they age, and that can change their BMI number despite not gaining any fat. Or sometimes the changes that happen as a person ages can make amount of fat versus muscle hard to measure.

Additionally, there has been some controversy about whether or not some extra weight on the elderly can be beneficial. Some padding on people is necessary to protect bones and joints.

Whichever camp you take to, what important is keeping seniors active and on a healthy diet. No one can argue that sitting around each day and consuming unhealthy foods is a good idea, no matter one’s age. Firstly, it’s important for the senior or caregiver to discuss the idea of adding activity to the routine. This can be as simple as a half-hour walk every day.

But, again, that’s only half the battle. Diet is important as well. Appetites in seniors can be a fickle beast. Sometimes it can seem that the only thing that motivates an elder to eat is the cookies they know are coming for dessert. But often changes can be made to the menu items to encourage healthy eating. Are vegetables something they don’t like to eat? Is there a reason beyond taste, like they’re proving too tough to chew? It may be awkward, but ask those tough questions until there are at least a few menu items that are both appealing and healthful.

Tips for Dealing with Incontinence During the Winter

Posted by on January 13, 2015 under BladderMatters | Be the First to Comment

Bladder leakage cold

Originally posted by the Live Confidently team on LiveConfidently.com

With the winter months quickly approaching, many people who experience urge or stress incontinence may notice an uptick in bladder leakage issues. There was never a clear link between incontinence and cold weather until a 2005 study by Whittington Hospital in London found that cold temperatures were a major factor in increased urinary incontinence. The study showed that this could be for two reasons: one, because our bodies don’t sweat out excess moisture during colder months, and two, because cold weather induces bladder muscle overactivity and causes us to feel the urge to go more often.

Whatever the case, there are a few tips you can follow to make sure that you are prepared and ready to take on incontinence when the temperature drops.

Decrease your intake of caffeinated beverages. Coffee and other hot beverages that contain caffeine, like tea and hot chocolate, can stimulate the bladder and also act as a diuretic. It’s best to stick to water or non-caffeinated beverages such as apple cider or peppermint tea.

Use the bathroom before you leave the house. This will ensure that your bladder is empty and will prevent you from having to remove bulky winter layers to use the restroom.

Keep moving and wear a jacket. This will help to keep your body warm and your bladder muscles from tensing up.

Find the right protection. For a true sense of ease, it’s best to find the right incontinence products for your specific needs. If you’re not sure where to start, our Incontinence Product Selector is a helpful tool that can guide you in the right direction.

Do you have any tips to add? Head over to our living with incontinence forum to discuss this topic with people just like you!

National Radon Action Month

Posted by on January 9, 2015 under Caregiver Corner, Resources | Be the First to Comment

Test for radon

How can you take action on radon? Simple! Purchase a radon testing kit at a hardware/supply store, follow the instructions and send in the results.

But why should you do that? Again – simple! Radon in small amounts that is diluted into the air around us is harmless. But, if your home builds up too much radon, this element is a major cause of lung cancer. And seniors, who spend a lot of time in their homes, and may not air them out as often as others, can be at particular risk.

The best way to keep yourself and others safe is with the simple test. If your results show high levels of radon, it’s not time to panic! It’s recommended to wait another six months before retesting, to lessen the possibility of a false-positive. During that time, you can start airing out the house by opening windows on opposite ends, and purchasing air filters. You can find other recommendations for how to lessen radon exposure here.

There are also a lot of community information sessions offered across the US, especially during this Action month. To find them, search online for your town name and “radon.” During these sessions, experts will show you how to use a testing kit, and some sessions may even give tests away.

It’s important to keep your family safe and eliminate as many carcinogens as possible from your home, or your seniors home. You can learn more about National Radon Action Month at this EPA website.

Great Books to Help Children Learn about Special Needs Children

Posted by on January 7, 2015 under Caregiver Corner | Be the First to Comment

Special needs children relationship

Children are naturally accepting of others, so it may be awhile before you find yourself fielding questions like, “Why is that boy different?” or “Why can’t she talk?” when interacting with special needs children. Even if your child does not have a special needs child or any special needs children in their school or social circle, it’s a good idea to explain to them, in their terms, why some children aren’t like them. When your children do encounter a special needs child, they’ll hopefully have at least some of the information they’ll need to be a good friend.

My Brother Charlie

This book mirrors the life of an actual 12-year-old girl, the daughter of actress Holly Robinson Peete, whose twin brother has autism. Reviews of the book have stated that it not only is authentic in its storytelling, it promotes conversations.

Small Steps

This book is a sequel to the bestselling book Holes, which was later made into a film. While the story doesn’t focus on the character who has cerebral palsy, it does a good job of including her in the story without much fanfare. Definitely a book for older children, as it contains some scary elements towards the end.

The Best Worst Brother

While this book is written from the point of view of a sibling, it can be a helpful story for any child. The sister in the story must learn to communicate with her developmentally disabled younger brother. This book is appropriate for ages four through eight.

What are your favorite books about children with special needs? We’d love to hear recommendations for books that are for children, or those that are for adults.

Myths and Facts about Urinary Incontinence

Posted by on January 5, 2015 under BladderMatters | Be the First to Comment

Learn more about urinary incontinence

Original post by Dr. Mary H. Palmer for LiveConfidently.com

Many adults who struggle with urinary incontinence or light bladder leakage live with it in silence. They believe that it is due to age, is just part of being a woman, or that there is nothing that can be done about it. These misconceptions and myths about urinary incontinence may prevent people from seeking help from healthcare providers or receiving effective treatment. Here we outline some of the most common myths about urinary incontinence and explain the real facts.

Myth: Incontinence is just a part of growing old.

A recent patient who we’ll call Mrs. C is a perfect example. She is 63 years old, works full-time, and enjoys playing with her grandchildren. Recently, she picked up her youngest grandchild and as she leaned over, a small amount of urine leaked. It wasn’t enough to soak through her pants or for others to know, but she felt it happen and was embarrassed. When she told me this story, Mrs. C said, “Well, I am getting old!” She gave an embarrassed laugh and said she would soon need “diapers.”

Although it is a fact that the prevalence of urinary incontinence becomes more common with age, it is also true that aging is not necessarily the cause of incontinence. As we age, it becomes more likely for other conditions to develop that can cause urinary incontinence. For example, many people develop diabetes as they grow older, and diabetes is a significant risk factor for incontinence because it causes damage to the nerves that control the bladder and pelvic floor muscles. Arthritis, obesity, and many other conditions that affect our musculoskeletal system can all lead to problems with bladder leakage. Women who have weak pelvic floor muscles may experience stress incontinence when they cough, laugh, or sneeze. However, by practicing some simple exercises designed to strengthen the pelvic floor muscles, women of any age can regain urine control.

Myth: Only women develop urinary incontinence.

Incontinence isn’t always a woman’s problem. Men can also develop a number of conditions that lead to bladder leakage. Common causes include prostate surgery and medications with urologic side effects.

In fact, both genders can develop a number of diseases that cause problems in the lower urinary tract. Conditions that decrease mobility can make it difficult to get to the bathroom in time. Damaged nerves can make it difficult for the body to communicate the need to go, and neurologic problems can sometimes make it difficult to remember the need to use the restroom.

Myth: Older adults with dementia don’t mind being incontinent.

Another troubling myth about urinary incontinence is that older adults with dementia don’t mind being wet. In my experience – and research has borne this out – men and women, regardless of having dementia, often have feelings of deep shame and embarrassment about being incontinent. The importance of having bladder control is ingrained in all of us as children, and it remains in our long-term memory. Helping older adults prevent incontinent episodes and maintain dignity is of paramount importance to the quality of their lives. The good news is that there are effective medical treatment options for urinary incontinence, regardless of age and health conditions.

Myth: Nothing can be done to help urinary incontinence.

There are steps we can take on our own to maintain healthy bladders. Staying physically active, remaining hydrated, maintaining normal weight, and being aware of bathroom locations can all help avoid incontinence episodes. Bladder control pads for women and male guards for men are good options for extra peace of mind.

Myths about urinary incontinence keep many people from seeking help. Myths are only dispelled with accurate facts about urinary incontinence and normal body functions. Talk to your healthcare provider – there are safe and effective treatments for urinary incontinence, as well as many over-the-counter products to help keep you dry. It’s never too late treat urinary incontinence.

Have any tips or questions for the community? Join the conversation about myths about urinary incontinence on our living with incontinence forum.

Original article can be found at LiveConfidently.com.

Ostomy Blog Love

Posted by on January 2, 2015 under Ostomy Care | Be the First to Comment

Ostomate blog post

Happy New Year, everyone! To kick off 2015, a year in which an estimated 134,000 new stomas will be created, we thought we’d take a look at a few of our favorite ostomate blogs.

Ostomy Outdoors
Heidi’s ostomy surgery is now four years behind her, and her life is so active and “normal” that she completely forgot her “stomaversary” this year, something she used to celebrate. To her, that means she’s now in place she wanted to be almost immediately after getting her surgery, a place where her stoma, Wilbur, isn’t on her mind every day. Heidi’s posts about traveling, hiking and other intense outdoor adventures will inspire everyone to get out there, no matter what!

The Stolen Colon – Living Beautifully with an Ostomy
Stephanie is also very active: she’s a triathlete and runs half-marathons on a regular basis. Her stoma surgery is more recent, at about two and a half years, but she is also very comfortable with the changes it has brought to her life. She gives lots of great advice about life with a stoma, including what to wear, how to troubleshoot ostomy bag problems and more. And she’s always very honest about her feelings about her stoma.

OstomyChic
This blog is written by a professional women who’s ileostomy is a little higher than what most people have. This makes dressing a bit of a challenge – but one that she’s up to! While she doesn’t post very often these days, her clothing advice is timeless.

We’d love to hear about more ostomy blogs that we could highlight in upcoming posts! Please let us know of yours or one you read in the comments below.