Changes you can make at home
1. Try pelvic floor products
Just like the equipment you’d find at the gym, there are products designed to help “work out” your pelvic floor.
You can insert a small, specially made weight into your vagina to help strengthen the muscles while you do Kegel exercises. The
Intimina Laselle is a 38g weight, coated in medical-grade silicone, which gently adds weight to the pelvic floor muscles while you squeeze them.
The
Intimina KegelSmart™ is another pelvic weight trainer, this time with added tech. It registers your pelvic strength and automatically sets an exercise level according to your needs.
Using a simple vibration pattern, it designs a daily 5-minute program that’s smartest and safest for you.
2. Reduce caffeine and alcohol
Caffeine and alcohol are both diuretics, which make you pee more.4 Reducing your intake may help you need to go less frequently or less urgently.
3. Stop smoking
Smoking makes you cough, which puts strain on your pelvic floor muscles.10
4. Avoid constipation
Straining too hard on the toilet can weaken your pelvic floor.7 You can help prevent constipation by: 16
- drinking 6-8 glasses of water per day
- eating plenty of fruit, veg, and fibre-rich foods
- staying active throughout the day
- going to the toilet when you need to, rather than holding it in