Health
5 Lifestyle Changes to Help Combat Incontinence
(Family Features) Sometimes living a healthy lifestyle can feel like an impossible task when combined with all your other responsibilities like working a full-time job, taking care of family and friends or spending time in the gym. Add dealing with an underlying health condition and it may seem almost overwhelming.
For example, a condition such as urinary incontinence is a common problem that is often difficult to manage and can range from a light leak while coughing or sneezing to even greater loss of bladder control.
In fact, almost two-thirds of U.S. women over the age of 20 will experience leaking, according to the experts at FitRight Fresh Start. While stress, aging and obesity can cause incontinence, certain health events unique to women such as pregnancy, childbirth and menopause can also cause problems with the muscles and nerves that help control your bladder.
Consider these healthy lifestyle changes to help combat issues like urinary incontinence:
Focus on Fluid Intake
While it may seem counterintuitive when dealing with certain conditions, it’s important to hydrate appropriately. In fact, drinking too infrequently can cause other issues like dehydration. To avoid frequent or urgent needs to urinate, the Mayo Clinic recommends drinking smaller amounts throughout the day, such as 16 ounces with each meal and 8 ounces between meals. If you find yourself waking multiple times at night to urinate, try drinking more of your fluids in the morning and afternoon rather than evening, and avoid alcohol and beverages with caffeine like coffee, tea and soda.
Make Dietary Modifications
The things you eat can have an impact on your condition – both positively and negatively. For example, alcohol; spicy foods; chocolate; artificial sweeteners; caffeinated, carbonated and citrus beverages; and high-acid foods, like citrus and tomatoes, may contribute to bladder irritation, according to the National Institutes of Health. On the other hand, consider incorporating more of these foods considered good for bladder health:
- Blueberries
- Green beans
- Cauliflower
- Winter squash
- Sea bass
- Eggs or egg whites
- Whole grains
- Nuts
Manage Bladder Leaks
Changing day-to-day habits may improve bladder control, but for those living with leaks, it’s important to manage the condition rather than letting it disrupt your life or define you. One way to do that is choosing products that allow you to live your life to the fullest.
For example, created for women by women, FitRight Fresh Start offers a range of options including discreet underwear, surface protectors, liners and pads that fit close to your body and smoothly under your clothes – all available in a variety of sizes and styles – deliver one-of-a-kind wetness and odor control and uncompromising personal care. The proven power of Arm and Hammer Baking Soda helps fight odor faster and longer, and ultra-advanced materials instantly absorb and trap moisture to keep you feeling dry and confident all day long. Additionally, they’re built for maximum comfort for discreet use whether you’re staying on the couch or heading out on the town, and the 100% breathable materials enriched with vitamin E help soften and protect sensitive skin.
Maintain a Healthy Weight and Stay Active
Two factors that have been shown to be part of nearly every healthy lifestyle include overall body strength and weight loss, which can be improved by increasing physical activity. Seek out exercises you enjoy so you can get physical while having fun. Aim for 30 minutes daily of low-impact activities such as brisk walking, biking or swimming.
Stop Smoking
As a habit that can be detrimental to overall health, smokers are also more likely to suffer more severe symptoms from a variety of conditions, according to the Mayo Clinic. For instance, heavy smokers may also develop a chronic cough, which could cause pressure on the bladder, further aggravating urinary incontinence.
Find more savvy tips to slow urinary incontinence at FitRightFreshStart.com.
Understanding Urinary Incontinence
If you’re experiencing bladder leaks, dealing with them and the frustrations they bring shouldn’t keep you from freely living your full, multifaceted life. Designed for women by women, FitRight Fresh Start offers this information to help you learn about leaks and understand what’s happening to give you the power to keep bladder leaks from disrupting or defining your life.
Common Kinds of Urinary Incontinence
Strong urges: That overwhelming need to use the restroom right away is known as urge incontinence, which frequently involves some level of unwelcome, involuntary leakage.
Stress and pressure: This is the type of incontinence many people experience and hate when they leak a little (or sometimes a lot) simply because a tiny sneeze or good laugh put extra pressure on the bladder. Jumping and heavy lifting are also causes.
Ongoing overflow: If it feels like your bladder is never completely empty and you feel a slow, continuous drip, you’re experience overflow incontinence.
Common Causes of Urinary Incontinence
Motherhood: Carrying a bundle of joy inside your body for nine months then giving birth is bound to put pressure on your pelvic floor muscles, which don’t always bounce back, especially after multiple births.
Menopause: Leaks can begin in perimenopause, before you actually stop having periods, usually in your 40s or 50s. As hormones shift, lower estrogen levels can lead to less elastic, weaker pelvic floor muscles.
Medical issues: Health conditions like diabetes, nerve or joint conditions, urinary tract infections and obesity can cause bladder leaks, too, as well as physical limitations that inhibit your ability to make it to the bathroom in time.
Photos courtesy of Getty Images
SOURCE:
FitRight Fresh Start
5 strategies to combat stressful triggers
(Family Features) Stress, the physical or mental response to external causes like overwhelming work assignments or difficult life moments, can add unnecessary pressure to your day to day. While everyone feels stress from time to time, when left untreated or unrecognized, it can begin to wreak havoc in the form of anxiety.
In honor of National Stress Awareness Month, consider these strategies to combat stress from the National Institutes of Mental Health.
Learn Your Triggers
Different events and situations cause stress for different people. Knowing what triggers your stress to kick in – mounds of office paperwork, important financial decisions or hectic mornings, for example – can help you plan and prepare for stress-inducing moments.
Exercise and Eat Right
Maintaining physical health can be beneficial for mental health, too. Find time to do exercises you enjoy like walking, jogging, yoga or playing a sport. Identifying activities that bring you joy can make it easier to fit 30-60-minute workouts into your schedule without adding even more stress. Complement your workout routine with nutritional meals that help you stay on track with your fitness goals.
Practice Relaxation
Whether you find inner peace through journaling, breathing exercises, reading or some other form of slowing down, find what works for you and prioritize fitting it into your daily schedule. Relaxing activities help you slow down the pace of life, providing a chance to reset by doing something you enjoy.
Get Enough Sleep
A lack of quality sleep can add to stress. Creating a bedtime routine can increase your sleep habits and help you achieve the expert-recommended 7-9 hours per night. Put away electronics, which can interfere with your ability to calm your mind, and find an activity that puts you at ease like reading a book or listening to relaxing music. Ensure your bedroom is optimized for comfort by making it cool, dark and quiet.
Create a Network of Support
Everyone experiences stress. Reach out to family members and close friends you can lean on in stressful and frustrating moments. Share your feelings and encourage others to do the same, which can increase trust and help everyone in your circle cope in a positive way.
Find more ways to combat stress and care for your mental health at eLivingtoday.com.
Photo courtesy of Unsplash
SOURCE:
eLivingtoday.com
(Family Features) For those with asthma, understanding what can trigger symptoms is a part of getting the condition under control. Some of the same things that cause allergies can worsen symptoms, but not every allergen is a trigger for everyone with asthma. The places where you live, learn, work and play can expose you to common asthma triggers like pet dander, dust mites, pests like rodents and cockroaches, mold, cigarette smoke, pollen, air pollution and more. Managing triggers is just one part of controlling asthma, however. Work with your health care provider to make an asthma action plan and keep track of your symptoms and where you are when they occur. Learn more at nhlbi.nih.gov/BreatheBetter.
Food and Beverage
The 10 Best Healthiest Seafood Options: Nutrient-Rich and Sustainable Choices
“From sardines to salmon, discover the top 10 healthiest and sustainable seafood options for a nutrient-rich diet. 🐟🌱 #Seafood”
Seafood is a treasure trove of essential nutrients and beneficial compounds that can significantly contribute to a healthy diet. From the omega-3 fatty acids that promote heart health to the abundance of vitamins and minerals, incorporating seafood into your meals can have a positive impact on your overall well-being. In this blog post, we will delve into the ten best healthiest seafood options, considering their nutritional content, sustainability, and potential contaminants.
- Sardines:
These small fish are incredibly nutritious, packed with omega-3 fatty acids, vitamin B12, vitamin D, and calcium. Sardines are also low in contaminants and are considered one of the most sustainable seafood options available. - Salmon:
Salmon is well-known for its impressive omega-3 content. It also provides high-quality protein, vitamin D, vitamin B12, and selenium. Opt for wild-caught Alaskan salmon for the best nutritional benefits and sustainability. - Oysters:
Oysters are a true nutritional powerhouse, rich in vitamins B12, D, and zinc. They are a sustainable choice and an excellent source of lean protein. Including oysters in your diet not only benefits your health but also supports local marine ecosystems due to their ability to filter water. - Mackerel:
Mackerel is another fish that boasts high levels of omega-3 fatty acids, along with vitamin D, vitamin B12, and selenium. This flavorful fish is considered a sustainable choice and offers numerous health benefits. - Rainbow Trout:
Rainbow trout is a deliciously mild-flavored fish that is packed with omega-3 fatty acids, protein, vitamin B12, and iron. It is a sustainable choice, particularly when sourced from responsible fish farms. - Clams:
Clams are an excellent source of protein, vitamin B12, iron, and selenium. They are sustainable, low in contaminants, and make a versatile addition to dishes like pasta, chowders, and stir-fries. - Herring:
Herring is an oily fish that delivers a healthy dose of omega-3 fatty acids, vitamin D, and vitamin B12. It is an eco-friendly choice and can be enjoyed smoked, pickled, or grilled. - Cod:
Cod is a lean white fish that provides protein, vitamin B12, selenium, and phosphorus. It is known for its mild flavor and versatility in cooking methods. - Shrimp:
Shrimp is low in calories and rich in protein, vitamin D, and selenium. Choose sustainably sourced shrimp to minimize environmental impact and ensure a healthier choice. - Anchovies:
Anchovies may be small in size, but they are big in nutritional value. These tiny fish deliver omega-3 fatty acids, calcium, and vitamins D and E. They are also a sustainable choice when sourced responsibly.
When it comes to the healthiest seafood options, there is an abundance of choices that offer an array of essential nutrients while also being environmentally responsible. Sardines, salmon, oysters, mackerel, rainbow trout, clams, herring, cod, shrimp, and anchovies are all fantastic choices to boost your overall health while supporting sustainable fishing practices. Incorporate these nutrient powerhouses into your diet and savor the benefits they provide for your well-being and the planet.
What are the Risks of Eating Seafood?
Although seafood is a nutritious option to fulfill dietary nutrient gaps, there are some environmental and health concerns related to its consumption.
Seafood may contain toxins, viruses, parasites, and bacteria that can be harmful if consumed. To avoid getting sick, it is essential to cook fish and shellfish thoroughly. As per the USDA guidelines, most seafood should be cooked to an internal temperature of 145 degrees Fahrenheit.
Contaminants, including Mercury and Others
Overconsumption of certain seafood varieties can have negative health effects due to the presence of contaminants. For instance, specific fish species contain high levels of mercury, a heavy metal that can be easily absorbed by the body. Mercury accumulation is more common in larger fish, as they consume smaller fish that have ingested mercury-rich plankton. Consequently, larger and older fish are typically the most mercury-contaminated.
Regularly consuming foods high in mercury can result in mercury accumulation in the body, leading to health problems like high blood pressure, heart attack, and developmental delay in offspring. Mercury is toxic and can have detrimental effects on the body.
Mercury can have a greater impact on certain groups, such as pregnant and breastfeeding women, as well as children, who are more susceptible to its effects.
To reduce the amount of mercury in your diet, avoid consuming seafood like shark, certain types of tuna, swordfish, tilefish, and king mackerel as they have high mercury levels. Instead, opt for low-mercury options such as trout, cod, oysters, clams, herring, salmon, and sardines.
Recommendations for Incorporating Seafood into Your Eating Plan
Eating seafood can boost the quality of your diet and support and protect your health. However, it’s important to consider the nutrition and environmental impact of seafood when narrowing down options to add to your diet.
Adding seafood to your diet can boost its nutritional quality and promote your overall health. However, it is essential to consider the nutritional composition and environmental impact of various seafood options before including them in your meals.
Read the article in Health titled Healthiest Seafood Options, Ranked for further insight into the topic. https://www.health.com/healthiest-seafood-8630471
https://stmdailynews.com/category/food-and-beverage/
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