As you get older, you may experience incontinence and constipation.
Incontinence
Incontinence refers to problems controlling your urine-this can happen when you cough, sneeze, laugh or lift heavy objects, or it can happen seemingly without any cause or warning.
Women are nearly twice as likely to experience urinary incontinence as men due to changes in hormones and strain on the pelvic floor muscles from pregnancy and childbirth. Men may experience incontinence due to an enlarged prostate putting pressure on the bladder. The bladder also tends to shrink with age, which increases the frequency of how often a person may need to go.
There are several ways to manage incontinence. Self-care includes retraining the bladder by prolonging the amount of time between bathroom visits, such as:
- waiting 2 hours between visits
- avoiding diuretics like alcohol, coffee or tea (plus caffeine irritates the bladder)
- not drinking liquids 2 hours before going to bed
- not smoking (because it can trigger coughing)
- eating a healthy diet to avoid urinary tract infections
Even if your incontinence is manageable through self-care, you should always alert your doctor of the situation and your efforts to handle it. If self-care doesn't work, there are medications your doctor may prescribe, as well as surgical treatments that may help. Do not limit the amount of fluid you drink through out the day, this will concentrate your urine and irritate your bladder.
Constipation
Constipation refers to being unable to have bowel movements, having fewer bowel movements than usual or taking an usually long time to pass stools. There is no set number of bowel movements a person should have each day. You may be able to tell you're constipated if you experience a feeling of being blocked. To avoid or remedy constipation, eat a healthy diet that is high in fiber and low in fat. Good sources of fiber include vegetables, fruit, whole grains (like oatmeal, bran and barley) and beans. You may also consider taking a fiber supplement, such as Metamucil, Citrucel or FiberCon.
Make sure you're drinking plenty of water throughout the day. For most people this means six to eight cups of water or other fluids. Staying physically active helps with constipation. Have your doctor approve your exercise plan before you begin. If you are still experiencing constipation in spite of changes in diet and activity level, discuss with your physician what bowel regimen would be most appropriate for you. Certain medications can case constipation including many pain medications, so if you are on one of these, you will need to consult your doctor about what you should take to remain regular.
Add the bran mash recipe: aka recipe for regularity
1 box all bran cereal
1 1/3 c. applesauce
¼ c. water or apple juice
1 tsp. cinnamon
1c. prune juice
Mix together and refrigerate. Take about 1/3 to ½ cup each day to control constipation. Eat plain or add to cereal. Will keep in the refrigerator for about 3 days. Adjust the ingredients to your taste, perhaps add some whipped cream!
