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national continence week...

6/21/2016

Useful links, hints and tips for continence.

The Bladder and Bowel Foundation is a charity. Their site is packed with useful information and links. https://www.bladderandbowelfoundation.org

Patient.info is a useful site for checking any concerning symptoms and for common sense advice. http://patient.info

The Squatty Potty is a small foot-stool that fits under your toilet. It raises your knees to enable a more functional “squat” position on the toilet. Great for people who suffer with constipation or struggle to open their bowels. http://www.squattypotty.co.uk

ERIC is a charity that supports children with continence problems and campaigns for better childhood continence care. It has loads of useful information for parents who have concerns regarding their child’s continence. http://www.eric.org.uk

Age Uk is a national charity that supports older people and their carers. Continence advice is just one of their topics. http://www.ageuk.org.uk

Changing Places is a charity. The Changing Places Consortium is a group of organisations working to support the rights of people with profound and multiple learning disabilities and/or other physical disabilities. Established in 2005, the Consortium campaigns for Changing Places to be installed in all big public spaces so people can access their community. http://www.changing-places.org

‘Toilet finder’ apps can be found linked to numerous websites. These can be installed on your mobile device to help you to quickly find the toilet nearest to you.

Toilet Cards: Our ‘Just Can’t Wait’ toilet card uses what is considered to be a universally acknowledged image for a toilet. This generic image should help limit any embarrassment and ensure there is no confusion about the purpose of the card. It may also go some way to helping holders of the card find and access toilets in situations where English may not be the first spoken language. B&BF’s toilet card clearly states that the holder has a medical condition and needs to use a toilet quickly. Although it does not guarantee you access to a toilet, most places you visit will be willing to help you. The card is a small, credit sized card, designed to fit easily into your purse, wallet or pocket. You can show the card when you’re out shopping and socialising and it may help you gain access to a toilet. (B&BF 2016).

Radar Key: The National Key Scheme (NKS) offers disabled people independent access to locked public toilets around the country. Toilets fitted with National Key Scheme (NKS) locks can now be found in shopping centres, pubs, cafés, department stores, bus and train stations and many other locations in most parts of the country. (https://crm.disabilityrightsuk.org/radar-nks-key).

This list is by no means exhaustive, but may help direct you if you are looking for more information on continence matters or additional help with access to toilet facilities.

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urinary incontinence

6/20/2016

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it's national continence week.

today we are Flushing out the taboo of urinary incontinence.

Some studies suggest that 9 out of 10 women will suffer some form of incontinence in their lifetime. For many it is an embarrassing and life altering daily trauma. Still a taboo subject for most this common and under-treated symptom is a common cause of relationship break-downs, reduction in physical activity and sport and will even limit laughter with friends. One of the biggest and most incorrect assumptions is that it is just a normal part of the ageing process; something that is par for the course. It is not.

The incidence of urinary incontinence in women increases during and after pregnancy, but it is not limited to this demographic. Often we will laugh about it to try to make light of the situation, but I want to promote a shift in society, to increase awareness and ultimately help as many people as possible to throw away the pads!

Whether you just leak a bit with exercise or a sneeze, or if leakage is a part of daily life, the following information has been collated to give you the confidence to start improving your symptoms today.

The female pelvic floor is made up of a group of muscles, the same as any other muscles in your body. They act as a sling and connect from the bone at the front of your pelvis to the coccyx at the back of your pelvis. They work with the muscles that connect to your outer thighs. Together they support your pelvic organs and keep you continent. Unlike the male pelvic floor, females have three openings in their pelvic floor, which makes it inherently weaker and more prone to pelvic organ prolapse. Pregnancies and deliveries, constipation, chronic coughing and heavy lifting, pushing and pulling will all put extra pressure on the muscles.

Pelvic floor exercises are often prescribed for ladies with continence issues. Depending what you read you will see a variety of suggestions and tips for how to perform them. In my opinion, one of the most important things to remember is that you are trying to build muscle. You need to think 'body builder'. Occasionally remembering to do a couple of squeezes, then getting distracted and doing something else, is not going to get you very far. You will need to complete the exercises daily, to muscle exhaustion, to notice any change in symptoms. The good news is that it will not take very long to complete them each day, probably just five minutes.

Here's how:
Lie on your back with your knees slightly bent. Squeeze your pelvic floor by imagining that you are trying to stop yourself from doing a pee or poo. You should not be using your buttocks, sucking in your stomach or holding your breath.

Count how long you can hold the contraction for in seconds and note it down. Wait for a few seconds and then try and hold for the same amount of time again.
Repeat this until you physically can't do any more and note down how many times you managed it.
Now try some quick contractions, pull in quickly then let go straight away. See how many you can do in a row and make a note of it.
You have now completed your pelvic floor 'fitness test'. This will be used as the baseline for your exercises.
Each time you complete your exercises (aim for once per day) try to beat your score by one. For example try to hold for one extra second, one extra contraction and an extra quick one. As soon as you are able to do so then increase it again, and so on. This way you will build muscle quickly.
Another way to make the exercises harder is to change the position that you do them in. From lying on your back, progress to sitting, then standing, then standing with legs apart.

You may have tried pelvic floor exercises and not noticed any improvement. One possible cause of this may be that you have an issue somewhere else in your body that is increasing the pressure on your pelvic floor. A common place for this is in your thorax or chest. This commonly occurs in pregnancy and after childbirth, for a variety of reasons. A good exercise to try is use your breathing to try to stretch out the muscles that surround your chest. A great position for this is something called 'Child's pose'. On a bed or the floor get on to your hands and knees. Keeping your hands in place try to sit your bottom back towards your heels. Keep your head in line and keep your neck relaxed. Go as far as you can comfortably and you should feel a gentle stretch in your back and under your arms. Keep in this position and take a deep breath. Repeat the deep breath six times whilst staying in the position, but take normal breaths in between to stop yourself getting dizzy. Complete this stretch before your pelvic floor exercises, and before and after any exercise classes or physical training.

One last thing to try is to make sure that you don't get constipated.
You can help yourself by:

Drinking 1.5-2 litres of fluid per day
Eating 4 dried prunes per day (or apricots)
Using a tablespoon of ground linseeds per day (on cereal, salads, in soup or smoothies)
Getting a minimum of 30 minutes of exercise daily (walking is fine).

If you have tried all of the above, have difficulty managing your bowels and or still have symptoms then please book in for an appointment. Urinary incontinence is treatable and doesn't take long to improve. It is never too late!

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leading by example

5/27/2016

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Research has shown that children who have parents that participate regularly in sport are more likely to continue to play sport themselves. This may sound obvious, but how many of us are guilty of signing our children up to clubs, but not making the time to participate in sport ourselves? We are our children's biggest role models and have the most influence over their lives whilst they are young. Whilst it is important for them to watch the professionals, if they do not see you routinely find time to enjoy sport and activity then they will be less likely to be active into adulthood.

It is never too late to start, and I am a firm believer that there is a sport/activity out there for everyone. If you don't like competitive sport or team games, then get on a bike, in a pool or buy some Nordic poles and get walking. The benefits are endless; are not limited to physical gains and begin on day one.

If you are nervous about starting exercise, feel too unfit/over-weight or have an injury of some kind, then physiotherapy can help. You can self refer, attend at a time convenient to you and get professional help to get you back on the road to a better life. Your body will thank you for it, and so will your children.

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Women who can

5/24/2016

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Over the next few months I am going to be producing a series of blogs, short films and interviews under the title of 'Women Who Can'. I am going to start with someone who was my first inspiration and continues to be an invaluable support to me today.

I have had the privilege to be able to look up to my mum. She has inspired me to just keep going, keep trying and never give up. She has battled cancer (two types) chemotherapy, radiotherapy and surgery, jumped out of an aeroplane, competed in a commando challenge, run numerous "race for life” events. She skied for the first time at 50, started learning the saxophone and participates in high intensity 'beach-fit' twice a week, aged 60.

Most inspiring for me is that she studied for years, whilst having two small children, to become a Chartered Accountant. She had a full-time job already and to get through the amount of work necessary, every night, seven days of the week she would study between 8pm and 10pm at night. She took countless exams and finally qualified five years later. She ended her full-time career as Head of Financial Services for our Local Council directly managing over 80 staff. Although I recall certain moments where I missed her and wanted her to be around more, for the most part I was blissfully unaware of the pressure that she was under. Somehow she managed that critical balance of being a full-time bread-winning career woman, but also a mum, and wife.

All too often barriers seem to appear in our path, apparently blocking us from achieving what we had hoped we would. Sometimes we have to admit defeat and move on (though often there seems to be a reason, which in the end we are then grateful for) and sometimes it makes us more determined to keep trying.

I have lined up some great, inspiring, interesting and high achieving women to help to illustrate that women really can. First in the line-up is Laura White, G.P., new mum and sports enthusiast. Follow us here, on Facebook, Twitter and Instagram to keep up to date.

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national continence week...

Useful links, hints and tips for continence.

urinary incontinence

it's national continence week. today we are Flushing out the taboo of urinary incontinence.

leading by example

Women who can

Author

it's national continence week.

today we are Flushing out the taboo of urinary incontinence.