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5 lifestyle changes to help combat incontinence

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(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

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5 tips for organizing your home office

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(Family Features) When temperatures creep up again, it signals time for an annual tradition: spring cleaning. While big projects like windows are hard to overlook, don’t forget smaller areas that need attention, too, such as your home office.

Making sense of a year’s worth of paperwork and clutter can take some serious time, especially as many people have been working from home more than normal, but getting organized can help you tackle home management tasks more efficiently. Making the office a priority can reduce frustration when it comes to spending additional time in your office while working from home.

These five tips can help get you started:

  1. Make sure you have furniture that can adequately store your stuff, including plenty of space for files, reference books and computer equipment. Pieces need not be costly to be functional and there are plenty of attractive options available online and at both small and major retailers.
  2. Arrange the space with its intended use and your own work style in mind. For example, if you don’t need ample space to spread out over a large, flat work area, eliminate that space – it’s simply an invitation for clutter.
  3. Place items you rely on frequently, such as a calculator or ruler, within arm’s reach so they can easily be put away between uses. Capture these items in containers and bins to keep the space looking neat and free of clutter.
  4. Establish a filing system that lets you keep track of important papers you need to keep and have a shredder handy to help you discard any sensitive documents. Whether you alphabetize, color code or use some other method, group paperwork into segments for categories such as bills, banking, health care, auto, insurance and so on for easy access in the future.
  5. Tangled cords can make even the most organized spaces look messy, and they may pose a fire or tripping hazard. Get control of your cords by storing devices you don’t use regularly and securing the remaining cords with twist ties or clips. Remember to use a surge-protected power strip to minimize the chance of damage should a power surge occur.

Find more tips to make your workspace tidy and organized at eLivingtoday.com.

Photo courtesy of Pexels


SOURCE:
Family Features

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Sharing first-hand accounts of military service

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(Family Features) More than a century after the signing of the Treaty of Versailles ended World War I, stories told by American veterans who served during this pivotal time offer fascinating insights into this period.

To preserve and share history as it happened through the lens of those who lived it, the Library of Congress Veterans History Project (VHP) collects these stories, and the stories of veterans who followed.

The individual stories of many of the veterans involved have been lost to time; however, the program encourages military veterans to document their experiences via first-hand oral histories, photos or written accounts. The stories are then made accessible so current and future generations may better understand what veterans experienced during their service.

As time passes, new submissions from veterans who served in World War I have become increasingly rare, but occasionally, something special is uncovered, such as two submissions from Sherie Lockett: collections from her grandfathers, both African American World War I veterans.

Containing 34 original letters, Jessie Calvin Lockett’s collection provides a unique insight into his experience serving in France as a stevedore, loading and unloading cargo ships.

The collection of Sherie Lockett’s grandfather, Arthur Singleton, includes a unique find: a 105-year-old diary.

When Singleton joined the Army in 1918, he was assigned to the 803rd Pioneer Infantry Brigade, a segregated unit tasked with constructing and repairing infrastructure.

Singleton’s diary is notably VHP’s first written account from a Black soldier who served during World War I. Entries detail his time in service, from training at Camp Grant to enduring harsh conditions en route to Europe aboard the USS Mannequin. He describes arriving in Scotland, traveling to France for further training and being sent to the front lines on Nov. 11, 1918, the same day the Armistice took effect.

His combat experience lasted only six hours, but his time in Europe extended beyond the ceasefire. Post-combat entries describe camping at Menil-La-Tour, receiving a promotion to Platoon Sergeant, recovering U.S. property from the trenches and visiting Paris.

He also candidly recounts instances of racism from fellow American troops while abroad – including being denied service at his base canteen and harassed out of a theater – and shared how his unit was assigned “background” work while white engineer units received recognition for digging trenches on the front lines.

Thanks to their granddaughter’s donation of their letters and diary to the effort, VHP can share Jessie Lockett’s and Singleton’s experiences and perspective as Black soldiers during World War I. While the program requires first-hand submissions, the stories of veterans who served long ago and have already died still may be included through similar donations of diaries or pre-recorded videos.

To read more veterans’ stories and learn more about how you or a loved one can contribute to the program, visit loc.gov/vets.

Photo courtesy of Shawn Miller (man and woman talking)


SOURCE:
Library of Congress Veterans History Project

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Finding the perfect volunteer opportunity for you

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(Family Features) Tom Thousand spent many years helping low-income residents with home repairs. After retirement, he knew he wanted to continue helping people in his free time.

He answered the call to serve through AmeriCorps Seniors RSVP. Since 2010, he has volunteered to deliver meals to those in need, transported donated food to food pantries and captained boats on a nearby lake for group trips. Thousand was there when his neighbors needed rides to medical appointments and the Red Cross needed help delivering blood in his community.

All across the country, AmeriCorps Seniors connects people aged 55 and older with opportunities to volunteer in their communities. The program matches each volunteer’s interests and skills with local non-profit organizations. More than 140,000 older Americans serve their communities yearly through three core programs – the RSVP Program, the Foster Grandparent Program and the Senior Companion Program.

Many older adults look for variety, flexibility and benefits when searching for a way to volunteer.

“Since it was established in 1971, our RSVP program has been one of the nation’s largest older adult volunteer programs,” said Atalaya Sergi, national director, AmeriCorps Seniors. “The program has a wide variety of service opportunities that allow volunteers to help address our nation’s most pressing challenges. For our volunteers, RSVP takes the guesswork out of choosing how and where to volunteer their time and energy.”

Opportunities vary by city and state, but the RSVP program offers volunteers diverse ways to serve through local organizations. Examples include packaging meals for people with disabilities or other older adults, working in a call center for fraud victims, coordinating poetry workshops at a community center to stimulate the minds of those participating or transporting cancer patients to medical appointments. Service could also involve workforce development and job training or providing disaster preparedness assistance.

There are even select programs specifically designed to support veterans.

Mark Piscatelli volunteers at veterans’ coffeehouses. Coordinated through his local AmeriCorps Seniors RSVP program, the coffeehouses allow veterans to gather and socialize with each other and with volunteers. The social setting creates a safe space, fostering community and stability for everyone involved. Guest speakers frequently visit and provide new and updated information to attendees on local and national veterans’ services.

“AmeriCorps Seniors has created a wonderful opportunity for me to learn about veterans, veterans’ issues, what they’ve experienced, what they currently experience and what some of their concerns are going forward,” Piscatelli said.

David Langlois, a fellow volunteer, concurs.

“I really think that the bottom line is to support our veterans,” he said.

Older adults need volunteer programs that fit their lifestyles and allow them to choose how, where and the frequency of their service. Commitments range from a few hours to 40 hours per week. This flexibility allows Piscatelli and his fellow volunteers to participate without feeling overwhelmed by time obligations.

Volunteering is more than a way to fill time, however. Research from sources such as the National Institute on Aging suggests that older adults who are engaged in social and community activities maintain mental and physical health longer than those who are not.

“After one year of service, 88% of our volunteers reported a decrease in feelings of isolation,” Sergi said. “Plus, 78% of volunteers felt less depressed. That uplifts spirits and significantly impacts and benefits people’s lives.”

Yolanda Dave is an example of the positive impact of volunteering on the community and the volunteers themselves. She started volunteering more than 20 years ago because helping her community with hunger, isolation and literacy issues empowered her to be part of the solution. It’s more than that, though. She also benefits from the experience.

“I love volunteering,” Dave said. “You meet wonderful people of all ages. I get to share my skills, my experience. It keeps me active, mentally and physically, which is very healthy.”

Volunteers like Thousand, Piscatelli, Langlois and Dave support people in need and strengthen their communities and neighborhoods. If you’re 55 or older and looking for the right volunteer opportunity, visit AmeriCorps.gov/YourMoment to explore opportunities near you.


SOURCE:
AmeriCorps Seniors

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