IT'S important to invest in our future as we get older and our bladder and bowel health is no difference.
The Continence Foundation is urging Australians over 60 to invest in their continence with good lifestyle habits.
In many cases, incontinence can be prevented by adopting five healthy habits:
Work out
Physical activity is beneficial for overall health - and that includes bladder and bowel function! Aim for at least 30 minutes of physical activity per day. This doesn't have to be all at once. Activities like gardening, cleaning, playing with the grandkids, and taking the stairs all add up.
Eat well
Fibre in your diet will help improve bowel function and avoid constipation. Fibre is found in foods such as multi grain or whole grain breads, cereal products, fruit, vegetables, legumes, and nuts and seeds. Aim to eat two servings of fruit, five servings of vegetables and five servings of cereals and breads each day.
Drink up
It's important to increase fluids when you increase fibre in your diet. Drinking plenty of water and staying hydrated helps maintain digestive health. Drinks that contain caffeine, cola and alcohol can irritate your bladder, so water is the best choice.
An easy way to check if you are drinking enough is to check the colour of your urine. A pale yellow colour shows you are on track. If it's darker, drink some water.
Pelvic floor exercises
Having a strong pelvic floor is your insurance against incontinence. You can train your pelvic floor anytime, anywhere, no matter what sex, gender, age or fitness level you are. Try to do your pelvic floor muscles exercises every day, three times a day. See a continence health professional to learn how.
Good toilet habits
Don't get into the habit of going to the toilet 'just in case'. If you keep emptying your bladder 'just in case' too often, then the bladder may never fill up properly, and shrink a bit. This may give the feeling of needing to go to the toilet more frequently (urge incontinence).
The message to Aussie seniors is part of the Continence Foundation of Australia's Invest in Continence campaign to be launched during World Continence Week, 15-22 June.
More than five million Australians, or one in four people aged 15 years or over, are incontinent.
Incontinence costs the nation more than $67 billion annually. It impacts self-esteem, motivation, dignity and independence, and is one of the leading reasons Australian seniors are admitted to residential aged care.
Those with existing continence problems are encouraged to seek help by calling the free and confidential National Continence Helpline on 1800 33 00 66 for information and advice.
