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Fitness Linked to Pain for Women with Fibromyalgia

by Jeff Dailey
written by Jeff Dailey

Fitness Linked to Pain for Women with Fibromyalgia
shutterstock_156184517It may be easy to write a prescription for opioids in hopes that they will do the trick for patients struggling with fibromyalgia pain. But the best path towards effective analgesia may not require medication at all. Fitness Linked to Pain for Women with Fibromyalgia
This isn’t the first time that research has pointed out the benefits of exercise as a form of treatment for women with fibromyalgia. A study released earlier in the year found that patients who took more steps each day experienced less pain. However, in the new trial researchers used a larger population pool to make their case in Arthritis Care & Research, and they succeeded.
A total of 468 women with fibromyalgia were evaluated and levels of pain were recorded with several methods including algometry, numeric rating scale, visual analog scale, and the bodily pain subscale on the Short Form 36 health survey. The authors also looked at chronic pain self-efficacy and pain catastrophizing to determine patients who may exaggerate what they were actually feeling. The Senior Fitness Test battery and handgrip dynamometry were used to measure physical fitness – made up of aerobic fitness, muscle strength, flexibility, and motor agility – and average global fitness profile.
Time and time again, higher physical fitness proved to be associated with less pain. In addition, better fitness was linked to higher chronic pain self-efficacy and lower pain catastrophizing – regardless of pain and fitness evaluation methods.
Muscle strength and flexibility showed a direct relationship with pain. The patients who had both high muscle strength and flexibility reported the lowest levels of pain. When it came to pain catastrophizing, aerobic fitness and flexibility proved to be the independent factors. Those who had high levels of both had the best catastrophizing and self-efficacy profiles.
“Our results suggest that higher physical fitness is associated with lower levels of pain, lower pain-related catastrophizing, and higher chronic pain self-efficacy in women with fibromyalgia,” the authors concluded.
More studies in this area of fibromyalgia are needed, but these findings suggest that it may be time to put down the prescription medication and get moving.

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Conditions & Treatments

Should Women Worry about Osteoporosis?

by Jeff Dailey
written by Jeff Dailey

Should women worry about osteoporosis? Here’s what you need to know
The “silent thief,” more commonly known as osteoporosis, impacts 10 million Americans, with millions more suffering from low bone density. Osteoporosis is a progressive, degenerative disease that occurs when bone loss outpaces the growth of new bone, weakening the bone and increasing the risk of sudden and unexpected fractures. In fact, up to one in four men and one in two women over the age of 50 will break a bone due to osteoporosis. Should women worry about osteoporosis? Here’s what you need to know17257182_web
Marc Surak, a specially trained pharmacist at the Express Scripts Therapeutic Resource Center who concentrates on women’s health issues, explains what causes osteoporosis and why women are at greater risk.
Osteoporosis is primarily the result of the body breaking down more bone than the amount of new bones being formed, Surak says.
“Being female is the second most significant uncontrollable risk factor for the disease, with age being the first,” says Surak. “In fact, 80 percent of osteoporosis sufferers are women due to their lighter and thinner bone structure. Additionally, following menopause, a woman could lose up to 20 percent of her bone density.”
Surak focuses on helping patients with medication management. Bisphosphonates are among the most commonly used medications to treat osteoporosis. The medication works to restore the body’s balance of bone development by decreasing the action of bad cells (osteoclasts) that cause bones to break down, and increasing the production of good cells (osteoblasts), which build bones.
As with all medications, there are risks. Surak and his team work to help patients manage these risks and gain a better understanding of their medications. He offers the following tips and information to ensure the best possible outcomes for osteoporosis patients.

  • Take with water: Bisphosphonates help slow the process that dissolves bone tissue, but they sometimes cause stomach irritation. Because of this, oral forms of the medication should be taken first thing in the morning with a full glass of water. Try to avoid taking food, drink, or other medications for 30 to 60 minutes afterward.
  • Know the side-effects: Although rare, bisphosphonates can cause osteonecrosis of the jaw (ONJ). People with compromised immune systems – such as those on chemotherapy or HIV patients – are at the greatest risk for ONJ. Poor oral hygiene and those undergoing invasive dental procedures can also increase the potential for ONJ. As a result, medication should be stopped three months prior to a dental procedure. Talk to your doctor of pharmacist if you have questions about ONJ.
  • Keep moving: An active lifestyle, including weight-bearing and muscle-strengthening exercises can help counteract the risks for and slow down the progression of osteoporosis.
  • Healthy eating: Follow a healthy, balanced diet that includes eating foods high in calcium, vitamin D and lean protein. Eating fresh fruits, vegetables and low-fat dairy products is also critical for promoting bone health.
  • Call your doctor: You know your body best, if something seems wrong reach out to a health care professional. If you’re experiencing new or worsening symptoms contact your doctor immediately.

For more information about osteoporosis, visit Express Scripts’ Health Insights blog at lab.express-scripts.com.

Provided by: BPT

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Conditions & Treatments

Easing Symptoms of Alzheimer's Disease

by Kimberly Johnson
written by Kimberly Johnson

Alzheimer-detecionEasing Symptoms of Alzheimer’s Disease
Whether a patient faces a simple health problem, such as a head cold, or one as complex as Alzheimer’s disease, easing the symptoms is often as important as resolving the issue itself. Yet for the more than 5 million Americans affected by Alzheimer’s, treating the symptoms is even more vital. Easing symptoms of Alzheimer’s Disease
Some of the early signs of Alzheimer’s include memory loss that disrupts daily life, mood and personality changes, and difficulty solving otherwise simple daily tasks.
Alzheimer’s disease is the sixth-leading cause of death in the United States, according to the Alzheimer’s Association. Of the top 10 causes of death, it is the only one for which there is no cure or preventive measure. However, research suggests that addressing one early facet of the disease – decreased blood sugar in brain cells, also known as diminished cerebral glucose metabolism (DCGM) – may help relieve symptoms for certain people with mild to moderate Alzheimer’s.
In a healthy brain, glucose is the primary energy source. A brain affected by Alzheimer’s doesn’t process glucose into energy as efficiently as a healthy brain.
“Unlike other cells in the body that can metabolize fats as fuel, brain cells rely on glucose (sugar) for their primary energy source,” says Dr. Richard S. Isaacson, associate professor of clinical neurology and vice chair of education at the University of Miami’s Miller School of Medicine. “One aspect of Alzheimer’s is that it hinders the brain’s ability to use glucose, and this significantly affects brain function.”
“DCGM is an early feature of Alzheimer’s disease, represented by region-specific declines in brain glucose – or energy – metabolism,” Isaacson says. “DCGM correlates with both the cognitive decline and the pathology associated with Alzheimer’s. Research suggests that addressing DCGM may help mitigate symptoms for some patients.”
Providing brain cells with an alternative energy source may help ease the effects of DCGM, while enhancing memory and cognitive function in Alzheimer’s patients. One prescription-only medical food aims at helping Alzheimer’s patients by addressing DCGM – Axona by Accera, Inc.
The easy-to-mix, once-daily drink is currently the only prescription therapy for patients with mild to moderate Alzheimer’s that addresses the link between the brain’s inability to process and use glucose with the degenerative symptoms of Alzheimer’s by providing the brain with an alternative energy source. The liver digests and metabolizes Axona to produce the naturally occurring compounds – ketones- that the brain can use as an alternative energy source. Patients or caregivers mix the powder with other liquids or foods and take it once a day in conjunction with commonly prescribed Alzheimer’s medications.
“More research is necessary to determine the exact reasons why DCGM can have profound effects on cognition over the long term,” Isaacson says. “When blood glucose drops rapidly, significant decline in cognitive function occurs and may be accompanied by confusion, coma and even brain death.”
While Axona is not a cure for Alzheimer’s, it can help some patients mitigate the symptoms of the disease. Doctors and caregivers of patients using Axona have reported patients appear more alert and engaged in daily activities and conversations. “If you or a family member experience symptoms such as poor short-term memory, changes in behavior and difficulty with language, see your doctor for a full evaluation,” says Isaacson.

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Conditions & Treatments

Understanding Bursitis

by Kimberly Johnson
written by Kimberly Johnson

Untitled-1There are over 160 Bursae in your body. These fluid filled sacs are located between the muscle tendon and the bone. They lubricate and cushion, aiding in the decrease of pressure between your bones, tendons, and muscles around your joints.
The cause of bursitis is usually from overuse, stress or trauma. Or in rare cases due to an infection. The friction from a joint, tendon or ligament rubbing against the bursae causes it to get inflamed and that causes the pain.
A common type of bursitis that doesn’t show redness is hip bursitis, which is located on the side of your thigh. The pain is actually over the greater trochanter, a portion of your thigh bone (femur) that protrudes out just where the bone joins the hip. The pain will often radiate posterior/superior as well as extending down the front of the thigh and knee. This pain is often worse in bed.
The initial treatment is often rest, ice and other methods to decrease inflammation such as NSAIDS or cortisone or naturally with proteolytic enzymes, omega 3’s, boswellia, MSM, glucasamine, etc.
Other methods for decreasing inflammation are: acupuncture, laser therapy and ultrasound. Laser therapy is a new method and it decreases inflammation, stimulates healing in the bursa and minimizes the formation of scar tissue which occurs if the bursa sac is left alone to heal on its own. Acupuncture works by stimulating blood flow in the area, which will also decrease inflammation and stimulate healing.
Occasionally excess fluid is removed via aspiration, where a needle is inserted into the bursa so the fluid can be drawn out. In rare cases, surgery may be recommended.
Once the inflammation has resolved, it is important to learn why the patient developed bursitis in the first place. Aside from trauma, if it’s a mechanical problem then it must be corrected or the problem will return again. Just like a car that has come out of alignment, if your joints and muscles do not move the way they are suppose to move, they will put more stress on the surrounding structures which will wear on them leading to inflammation or arthritis in some cases. You can always buy new tires, but you can’t buy a new body, so getting to the route of the problem is a key to longevity.
The key to diagnosing the faulty movement pattern is a functional movement screen, which includes fundamental movements like: bending forward, bending backwards, rotating, squatting and moving the arms around.

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Conditions & Treatments

New Pain Relief Options to Avoid Back Pain

by Jeff Dailey
written by Jeff Dailey

11617.14387Back pain is reported to be the most common cause of missed work, right after flu and colds. In fact, back pain is so common that many people consider it inevitable, especially with increasing age.
But it may be possible to avoid some types of back pain by better understanding its causes and avoiding or preventing them in the first place.
And while over-the-counter pain relief medications can help lessen back pain once it occurs, exercise, improved posture, and good furniture can strengthen and heal your back and even prevent back pain from occurring in the first place.
This article will guide you in both ways: how to avoid back pain and how to find back relief.
BACK PAIN CAUSES
The back is a powerful structure comprising bone, muscle, and elastic discs. This marvel of efficiency allows you to bend, twist, and carry weight. However, its flexibility makes it susceptible to injury and pain. Not surprisingly, back pain often results from neglect or other lifestyle factors such as:

  • Bad posture – A normal adult spine resembles a double ‘S’. When you slouch, the pelvis and the stomach thrust forward, the knees bend, and the back muscles are strained. This strain can easily lead to back pain.
  • Sedentary lifestyle and stress – Lack of exercise tends to weaken the muscles in the body. At the same time, stress can lead to muscle tension, causing the unprepared muscles to spasm.
  • Weak abdominal muscles – Back pain is often related to weak stomach muscles, which can place added stress on the back.
  • Obesity – Overweight people may find it difficult to maintain proper posture, and the burden of additional weight puts pressure on the back.
  • High heels – They push the body’s center of gravity forward. To offset this, people tend to bend their knees and move their torsos forward. This can exaggerate the spine’s inward curve, leading to back pain.

People can also experience back pain as a result of specific health conditions:

  • Spondylosis – Arthritis of the spine occurs due to degenerative spinal changes, and is often characterized by back pain.
  • Spondylolisthesis – This occurs when one spinal vertebra slips forward on top of another one, causing back pain.
  • Spinal stenosis – When the space around the spinal column and nerve roots is reduced, nerves are pinched or pressed, resulting in back pain. Arthritis and bone overgrowth trigger this condition.
  • Herniated disc – One of the most common causes of back pain, this condition occurs when a spinal disc presses on a nerve. It’s also referred to as slipped disc.
  • Sciatica – Sharp, shooting pain that radiates through the lower back or buttocks to the back of the leg when a herniated disc presses the sciatic nerve.
  • Spinal infection – When this occurs, back pain is often accompanied by fever and tenderness.

BACK PAIN RELIEF OPTIONS
Not every type of back pain is a condition you have to put up with. In addition to medication and home therapies, there are a variety of complementary and alternative therapies that can provide back pain relief.
Bed rest may help relieve acute, temporary back pain. But this may not work for chronic back pain, which may require long-term treatment.
Here are just some of the methods you can try to get back pain relief:

    Heat and ice treatment – For lower back pain relief, use an ice pack first to sooth the sore muscles. You can use a cold compress several times a day for up to 20 minutes per treatment. A warm compress or a heating pad loosens the muscles and increases blood flow, which can provide some back pain relief.
  • Chiropractic care – Some research on pain relief has shown that chiropractic manipulation may be as effective as pain relief medication for certain patients.
  • Acupuncture – In this alternative medicine procedure, the practitioner inserts sterilized stainless steel needles at specific points on the body. This may stimulate the brain to release natural endorphins, which can provide some level of back pain relief.
  • Electrical stimulation – Transcutaneous electrical nerve stimulation (TENS) often works for acute back pain. In this procedure, weak electrical pulses sent to nerve pathways through specific points prevent pain signals from reaching the brain. This back pain relief procedure may be appropriate for those who prefer to avoid medication.
  • Over-the-counter medication – Drugs such as aspirin and ibuprofen can help reduce inflammation and relieve back pain, while acetaminophen controls pain without addressing inflammation.
  • Prescription medication – When over-the-counter drugs fail to provide pain relief, doctors may prescribe a nonsteroidal anti-inflammatory drug (other than aspirin or ibuprofen), a muscle relaxant, or other medication.
  • Epidural injections – When other measures fail to relieve back pain, doctors may prescribe epidural injections of anti-inflammatory medication such as cortisone to provide pain relief.

BACK PAIN DON’TS

  • Do not exercise while suffering from severe back pain.
  • Do not sit for long periods when suffering from back pain. Sitting exerts more pressure on your nerves than standing or lying down. This can exacerbate back pain.
  • Do not slouch or overarch your back, as this increases pressure on the lower back and may cause back pain to become more intense.

HOW TO AVOID BACK PAIN
Many people who suffer from chronic back pain have found that a few lifestyle changes and healthy work habits can help them avoid recurrences of back pain:

  • Exercise – Exercise not only helps to maintain proper weight, but also helps build and maintain strong muscles. However, if you already suffer from back pain, consult your doctor before starting an exercise routine.
  • Good posture – A balanced posture allows the body to relax while maintaining an erect position. If you stand for long hours, avoid back pain by placing one foot on a stool or a box to avoid stressing the pelvis. While sitting, make sure that your lower back is supported and that your feet stay flat on the floor.
  • Bend and lift properly – Improper bending is a common cause of back pain. When bending down, bend your knees, separate your feet about shoulder width apart, and keep your back straight. When lifting things, let your legs bear your weight, keep objects close to your body, and ask for help if the load is too heavy.
  • Sleeping position – Sleep on your side, with your knees bent towards the chest. Place a pillow between the knees to reduce pressure on the back.
  • Heel inserts – To reduce the risk of back pain, some doctors recommend heel inserts to alleviate stress on the lower back and provide shock absorption.
  • Medium-firm mattresses – Sleep on a mattress that is firm enough to support your body but does not distort the body’s natural curves.
  • Car seating position – Tilt your car seat back slightly, so that your knees are higher than your hips. Place the seat close enough to the wheel to let your arms bend.
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Conditions & Treatments

Posture Counts to Avoid Back Problems

by Jeff Dailey
written by Jeff Dailey

Posture Counts to Avoid Back Problems

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Remember how mom always reminded you about your posture? Turns out she was right. Your posture counts! Posture Counts to Avoid Back Problems
Years of poor posture, we now know, puts undue pressure on the spine and supporting muscles and ligaments that can result in everything from back pain to muscle strain to degenerative arthritis. And many of us make things worse on a daily basis.

How so?

Research has found that common things like stress, obesity, incorrect posture while sleeping, walking and working, and — yes, all you fashionistas out there — wearing high-heeled shoes can contribute to poor posture.
And the back pain alone that often follows hurts us in more ways than one. “Americans spend at least $50 billion each year (seeking relief from) back pain,” notes the not-for-profit Foundation for Chiropractic Progress. “And it’s one of the most common reasons for missed work.”
If you just read those stats while seated, here’s a quick checklist to see if you’re maintaining the correct posture:

  • Relax shoulders and keep forearms parallel to the ground when working at a keyboard.
  • Don’t cross your legs.
  • Use a footrest if your feet don’t reach the floor.

For those who are past the checklist stage, know that the federal Agency for Health Care Policy and Research almost twenty years ago recommended spinal manipulation provided by a doctor of chiropractic as a “safe and effective, drugless” treatment for sufferers of low back pain.
“Old habits die hard,” says Ron Kirk, DC, an avid supporter of the Foundation for Chiropractic Progress and founder of Straighten Up America (straightenupamerica.org). “But a doctor of chiropractic can recommend exercises to strengthen core postural muscles and can help you choose proper postures to reduce your risk of injury during activities.”
For more information, visit www.yes2chiropractic.org.
Watch a related video at http://youtu.be/ye/ynGfJhUtalw.

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Conditions & Treatments

Laser spine surgery helps seniors find relief

by Jeff Dailey
written by Jeff Dailey

Senior ChampionTwo recent clinical studies bring good news to the aging population. If you have lower back pain, burning pain or numbness in your legs you are probably one of the many people suffering with Lumbar Spinal Stenosis (LSS) – a condition affecting a vast majority of the over-60 age group – and this good news applies to you.
The condition is most often part of normal deterioration due to aging but can also be caused by osteoarthritis, bone spurs, bulging or herniated discs, or injury or trauma to the spine. It can be hereditary, too.
“It’s possible to have spinal stenosis while experiencing no symptoms at all, or the symptoms can appear slowly and then gradually worsen over time,” says Dr. Michael Perry, medical director of Laser Spine Institute.
The condition has been treated for years with invasive surgery which can be risky – especially for seniors – and not always successful.
The studies by Laser Spine Institute, published in the “Journal of Spine” in January 2013 and the “Journal of Orthopaedics” in March 2013, showed that minimally invasive surgeries are more successful than open back surgery at treating patients with LSS. The studies used real-life cases to prove that doing the procedure in an outpatient setting is a safe and effective option to treat even severe LSS conditions. The studies also found that minimally invasive surgery results in fewer risks, including lower complication rates, lesser rate of blood loss and a quicker recovery time.
What is spinal stenosis?
Spinal stenosis occurs in the spinal column, where the spinal cord, nerve roots and vertebrae are located. Over time, the spinal canal may become constricted or narrowed. This puts pressure on the spinal cord and spinal nerve roots, causing pain, numbness or weakness in the legs. The lumbar region is the lower part of the spine, and is the most common area where spinal stenosis happens.
Dr. Perry provides some guidance on how to maintain a healthier spine and possibly prevent the onset of conditions like spinal stenosis. Some of his recommendations include exercising and stretching regularly, maintaining a healthy weight, using proper posture and lifting techniques, as well as ensuring correct body postures are used while sleeping and driving. Additionally, adequate rest, anti-inflammatory drugs and physical therapy may ease your symptoms.
If you’ve tried all these and still have severe, limiting pain that is interfering with daily activities, it may be time to explore surgery.
Surgical options for spinal stenosis
In the past, a surgeon typically performed open back surgery, called a laminectomy (or decompression), which removes the bone, bone spurs and ligaments that are compressing the nerves. The doctor makes a single, large incision to access your spine.
According to the American Association of Orthopaedic Surgeons, elderly patients, those with multiple medical problems and others, have higher rates of complications from this type of surgery. There could be nerve injury, blood clots, return of symptoms and more. A several-day hospital stay is usually required.
Additionally, a 2010 study published by the American Medical Association found that these invasive surgeries resulted in a high rate of life-threatening complications, and patients were often re-hospitalized within 30 days.
A less invasive surgery is gaining popularity. Minimally invasive spine surgery using endoscopic techniques – sometimes as outpatient surgery – is becoming more common. In this procedure, small incisions are used and recovery is often quicker, with less injury to the surrounding soft tissues. Dr. Perry says that most surgeons and medical practices are moving toward these minimally invasive techniques because patients are requesting them.
“Patients are concerned about the more invasive surgery, both its risks and potential outcomes,” he says. “At Laser Spine Institute, we make smaller incisions, have a lower infection rate and a quicker recovery. Our surgical complications are generally very low compared to open back surgery. Our surgeons have been regularly performing these procedures for eight years and are very familiar with the technique.”
The surgeons at Laser Spine Institute are industry leaders in this type of procedure. Laser Spine Institute has regional surgical centers in Tampa, Fla., Scottsdale, Ariz., Philadelphia and Oklahoma City.

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Conditions & Treatments

Oral Health Care To Avoid Oral Cancer

by Jeff Dailey
written by Jeff Dailey

DentalOral health care is indeed essential and any sort of negligence can be detrimental. Regular oral health check up safeguards against any sort of unwanted oral disease, actually studies have revealed that each year about 400,000 people across the glove get suffer from oral cancer. Again, in case of oral cancer there remain chances of developing a second cancer. So, through proper dental and oral care it is necessary to take precautionary steps against the oral cancerous growths.
To be specific, smoking and use of tobacco is a major cause being oral cancer, it has been found that use of tobacco products can be the cause of a direct carcinogenic effect on the epithelial cells which remain within the mucous membranes. It is best to checkout the main symptoms behind oral cancers:

  1. Often mouth ulcers don’t heal; up and the jaws or the oral regions remain affected for log weeks, this can be the initial stage of oral cancer and it is prudent to seek advice of the dentists at the earliest
  2. Often swellings are found below the necks or the chins and this can be also an indication of oral cancer
  3. Problem or pain while chewing or swallowing may be the cause of oral cancer
  4. In many cases a patient can also feel that there remain something within the throat and that cannot be swallowed
  5. Plaque, gum disease and dental pain should never be ignored as any ignorance can lead to a major dental disease.

Instead of procrastination it is best to seek consultation of the dentists; there remain several therapeutic treatments and medications that can be helpful in curing basic oral health disorders. There are several digital imaging and digital x-ray methods that effectively identifies the inner diseases. Minor dental pain due top plaque should be immediately cured as negligence can lead to a major oral disorder and even to oral cancer.
The fact is indeed true that oral cancers can be the effect of smoking or drinking alcohol. Often oral cancers remain undiagnosed and can have shocking effects when identified. A periodical checking of the oral cavities are highly advisable for the smokers. It is advisable to quit use of tobacco products. Self check up of the cheeks, gums, the neck, palate etc with the help of a mirror can be of immense benefit. Surface of the tongue also gets discolored during oral cancer.
Medical science has advanced a lot and now it is possible to cure if any disease is diagnosed at its early stage. Consciousness and self knowledge can help to take necessary steps whenever required. It must be remembered tat late diagnosis and procrastination can be dangerous. There are several online articles that helps us to know more regarding oral cancer and the preventive measures.

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Conditions & Treatments

Managing and Living Life with Incontinence

by Jeff Dailey
written by Jeff Dailey

couple fieldManaging and Living Life with Incontinence

Managing, Living, Life, Incontinence, Bladder
How can I prevent and manage accidents?
A weakened or overactive bladder doesn’t have to keep you from living your life. There are steps you can take to prevent accidents or to manage them discreetly when they do happen.

  • Make simple changes
    • Keep the path to the bathroom clear and well lit at night.
    • Wear easy-to-open clothes.
    • Empty your bladder before bed, a big meeting or a trip.
  • Use the right incontinent product. Depend® Brand offers many styles and products designed to fit your needs and lifestyle. We have a comprehensive range of sizes and absorbency levels. Use our product finder to find the most appropriate products for your needs.
  • Minimize odors Though you can’t prevent odor completely, you can curb it. First, stay hydrated. The more concentrated your urine is, the stronger it smells. Next, consider taking urine-deodorizing tablets, such as vitamin C, or supplements made for this purpose. You can also help reduce urine odor by drinking apple, pear, cherry or other non-citrus juices.
  • Stay sensibly hydrated Drink at least six to seven 8-oz. glasses of water a day to keep your bladder healthy. When you drink less water, your urine is more concentrated and may irritate the lining of the urethra and bladder.
  • Pay attention to your diet A lot of things—including caffeine, alcohol, acidic foods (like tomatoes and citrus fruits) and drinks, chocolate, artificial sweeteners, hot spices and carbonated drinks—can irritate your bladder. Take time to learn what foods and drinks trigger your leakage and then remove them from your diet.
  • Strengthen your pelvic floor muscles You can do Kegels anywhere, without anyone noticing. With a little practice, Kegels can strengthen the pelvic floor muscles—and that can help reduce feelings of urgency, the need to frequently urinate and accidents.

How do I get a good night’s sleep?
Preparation is everything. Take these steps to prevent accidents from happening:

  • Limit your fluid intake before bedtime, try not to drink liquids after 6 p.m.
  • Avoid bladder-irritating foods and beverages. This includes caffeine, alcohol, acidic foods (like tomatoes and citrus fruits) and drinks, chocolate, artificial sweeteners, hot spices and carbonated drinks.
  • Urinate twice right before bed
  • Do pelvic floor muscle exercises (Kegels)
  • Use the right incontinent product. Modern incontinence products, like Depend®, Brand, use super absorbent polymers (SAP) that lock in urine and hold more fluid so they’re more protective. Depend® Brand offers many sizes, styles and absorbency levels designed to fit your lifestyle. Use our product finder to find the most appropriate products for your needs.

How do I talk to my loved ones about incontinence?
First, figure out a good time and place to talk. Look for a quiet, comfortable environment where you’ll have privacy—and be sure to give yourselves enough time. Think about what you’re going to say in advance. You’ll want to explain the nature of your condition, why it has happened, how it affects you, and what treatment you’re trying.
Plan to give your loved ones a chance to ask questions. Experts say people with incontinence often overestimate how much the news will embarrass or upset their loved ones. And by trusting them enough to tell them, you could make your relationship much stronger than before.
How do I manage incontinence at work?

  • Use the right incontinence product. Modern incontinence solutions, like Depend® Brand products, use super absorbent polymers (SAP) that lock in urine and hold more fluid so they’re more protective. We have a comprehensive range of styles, sizes and absorbency levels designed to fit your needs and lifestyle. Use our product finder to find the most appropriate products for your needs.
  • Avoid the caffeine or water. The caffeine in coffee makes it diuretic, which increases your need to go.
  • Wear dark-colored business attire. It’s a timeless look, and it hides a multitude of problems, including little stains.
  • Practice pelvic floor exercises (Kegels)—even in meetings. To do Kegels, contract the muscles that you would use to stop the flow of urine. Hold the contraction for three seconds and then relax. Do this eight to 10 times, at least three times a week.

How do I do Kegels (pelvic floor muscle exercises)? And do they help?
Kegel exercises help tighten your pelvic floor muscles. They work the muscles that you use to stop urinating, making these muscles stronger helps you hold urine in your bladder longer.
Locate the pelvic muscles by pretending to stop the flow of urine. Squeeze and hold these muscles for three seconds, then relax for a count of three. Your goal is to try to do 10 tightening/relaxing exercises for a set. Rest and then do two more sets (30 exercises total) each day. Your doctor can give you more exact directions.
Yes, exercises often help, particularly for persons with the stress type of bladder problem. You should consult with your doctor about the type of bladder weakness you have, and which exercises are best for you.
How long before Kegel exercises begin to help?
Depending on the type of bladder weakness you have, you may begin to feel the benefit of exercises after just a few weeks, and after eight to 12 months there is a good chance you’ll have reduced symptoms or even be symptom-free. Even if you’re not symptom-free, exercises may improve your situation and, with the right products to help you, you can regain your confidence. The sooner you act, the better. Most people wait so long that it takes the body some time to get back to earlier routines. Please consult your doctor about your particular situation.
How do I control odor?
The best way to control odors is a combination of good hygiene, overall body cleanliness, staying properly hydrated, and using fresh, clean undergarments. Dispose of products in an airtight container. When traveling or sharing a house with others, dispose of each incontinence garment in a plastic bag with a zip-style seal. Also consider taking urine-deodorizing tablets, such as vitamin C, or supplements made for this purpose. You can also help reduce urine odor by drinking apple, pear, cherry or other non-citrus juices. Finally, because sometimes people are not aware that an odor is present, find someone you trust to tell you honestly if there is any odor anywhere.
I have a pretty active life. Do you have any tips for changing on the go?
Yes. Here are some simple things you can do to always make sure you’re ready, no matter where you are.

  • Carry a Spare. Keep a change in your purse or in a stylish make-up bag.
  • Keep plastic bags on hand for disposal. Get the darker blue kind to mask what’s inside if you need to toss it out in public. You’ll be able to find these bags, or special deodorized disposal bags, in most stores or online.
  • Keep a couple of “emergency” changes in your glove box.
  • Keep a gym bag full of essentials in your trunk.
  • Set a schedule for regular changes
  • Locate bathrooms ahead of time—especially in places you visit frequently. Planning ahead makes all the difference.
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