Last week Lisa Kiesel, physical therapist at ProRehab, wrote a great article on Urinary Incontinence. You can reference her first article below. Today, she is talking about what foods are good and what foods you should avoid for optimal bladder health. Enjoy!
Bladder habits are also very important to consider. Certain foods and drinks can be irritating to the bladder and cause you to urinate more often. Some examples of these are spicy and citrus foods, tea, coffee and soda (caffeinated and decaffeinated), foods and drinks with artificial flavoring, coloring and sweeteners, alcoholic beverages, milk products and chocolate. You may say “What CAN I eat?” The key is a balance between these irritating foods and drinks and plenty of water. One common mistake people make with bladder control issues is to limit their fluids. This causes the urine to be more concentrated and irritates the bladder which causes an increase in frequency. If you wake up a lot at night to urinate, drink most of your fluids during the day and limit what you drink after dinner, making sure most of it is water.
Some foods that promote bladder health include fresh fruits and vegetables, whole grains, foods high in Omega-3 fatty acids and water. Fruits and vegetables high in vitamin C, E, magnesium, potassium and fiber include carrots, sweet potatoes, strawberries, blackberries, cranberries, blueberries, mustard greens, turnips and cabbage. Whole grains such as rye, wild and brown rice, barley, brown pasta, oatmeal and whole grain breads promote liquid and solid waste removal from your body and promote a healthy bladder and colon. Foods high in Omega-3 fatty acids such as nuts (Brazil nuts, almonds, peanuts, macadamia nuts) and fish (trout, salmon, mackerel, tuna, herring, halibut, sardines) are helpful to reduce inflammation to enhance bladder health. Water is also very important because it flushes harmful toxins and bacteria out of the bladder and urethra.
You don’t have to live with it…remember that 80% of incontinence cases can be improved by a combination of behavioral changes and pelvic floor exercises when done correctly. Talk to your health care provider today and see if you can improve your symptoms.
Lisa Kiesel, PT, DPT, BCB-PMD
ProRehab, PC
812-476-0409
lisa@prorehab-pc.com
www.prorehab-pc.com
National Kidney and Urologic Diseases Information Clearinghouse
1-800-891-5390
www.kidney.niddk.nih.gov
National Association for Continence (NAFC)
1-800-BLADDER (252-3337)
www.nafc.org
Monday, April 1, 2013
Sunday, March 24, 2013
Quick Bites: Homemade Energy Bars | Runner's World
Quick Bites: Homemade Energy Bars | Runner's World
I saw this on Runner's World's webpage and thought it would be good to share. Have I made them? No. I have a newborn at home! I might get around to it in a few months...
If someone makes these, I'd love to hear from you! Post to 'Comments' below.
I saw this on Runner's World's webpage and thought it would be good to share. Have I made them? No. I have a newborn at home! I might get around to it in a few months...
If someone makes these, I'd love to hear from you! Post to 'Comments' below.
America's Best Kept Secret...Urinary Incontinence!
This is the first article in our series of pelvic health. Although it is sometimes embarrassing to talk about, incontinence is a problem that both men and women face and can be a common topic around runners. Seasoned runners or athletes may even jokingly say that it's an initiation of sorts to pee while you're racing or training.
Would you wait an average of 3-6 years to talk to your doctor about your knee or back pain? Most would say no! Then why would you wait that long to talk to your doctor or health care provider about urinary leakage. Many men and women have one thing in common…they would rather not talk about their urinary leakage with their health care provider. Incontinence can be an uncomfortable topic for many people but it does not have to be because it is a common, treatable occurrence. Some people remain quiet about their bladder control because they believe it cannot be improved or that it is a “normal part of aging”. Men and women of all ages have trouble with urinary incontinence but it is more common in women. THE GOOD NEWS IS THAT 80% OF ALL INCONTINENCE CASES CAN BE SIGNIFICANTLY IMPROVED!
The Agency for Health Care Policy and Research (AHCPR) reports that one in four women age 30-59 have experienced urinary incontinence. A March 2011 report provided by the United States Food and Drug Administration (FDA) states that up to 50% of the female adult US population experience some form of urinary incontinence. The annual cost for caring for people with urinary incontinence in the community is $11.2 billion (an additional $5.2 billion spent on those in nursing homes). The majority of this money is spent on management measures such as pads for protection vs. treatment.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) has developed an organization (The Women’s Urologic Health Program) with two goals in mind:
Increase the number of people reporting and seeking treatment for urinary incontinence.
Raise health professional’s awareness and knowledge about urinary incontinence.
There are many systems that must work together to provide control of the bladder. The pelvic floor muscles hold the bladder in place. The sphincter muscles keep the urethra (tube that carries the urine out of the bladder) closed. The bladder muscles relax as the bladder fills with urine and these same muscles contract when it’s time to empty the bladder. Nerves carry signals from the brain to tell the bladder when it’s time to empty. Hormones help to keep the lining of the bladder and urethra healthy. Bladder control problems occur when any one or combination of these systems are not working correctly.
There are six types of urinary incontinence. The three main types of urinary incontinence are stress, urge and mixed incontinence. Stress incontinence occurs during physical activities that cause an increase in intra-abdominal pressure such as coughing, sneezing, exercise, lifting or laughing. Normally the pelvic floor and sphincter muscles are strong enough and can handle the extra pressure (or “stress) from a cough, sneeze, or laugh but when these muscles are weak, that sudden pressure can push urine out of the bladder.
Urge incontinence is leakage caused by a sudden, strong desire to urinate. This type of incontinence is generally caused by either an involuntary bladder contraction or neurological impairment common with diabetes, a stroke, an infection or another medical condition.
Mixed incontinence is a combination of stress and urge incontinence. You may leak urine with a laugh or sneeze one time and at another time you may have a sudden uncontrollable urge to urinate just before you leak.
There are many ways to treat urinary incontinence including changing daily habits, exercises, medications, using a device such as a pessary or surgery as a last resort. As reported above, 80% OF ALL INCONTINENCE CASES CAN BE SIGNIFICANTLY IMPROVED through a combination of behavioral changes and pelvic floor exercises.
Exercises that strengthen the pelvic floor muscles are called “Kegel” exercises. They don’t require any equipment and can be done in any position at any time and if done correctly. The key is finding the correct way to contract these muscles. Without proper education or instruction 50-70% of women do Kegel exercises incorrectly and 25% of those do them in a manner that makes their leakage worse. There are several ways to find your pelvic floor muscles. Women will feel a slight pulling in the rectum or vagina. Men will feel a pulling in the rectum or a movement in the penis. One of the most common mistakes people make when trying to do a pelvic floor contraction is using the wrong muscles. Many people use their upper abdominal muscles, buttock muscles or hold their breath. If you are using the correct muscles, no one should be able to tell that you are squeezing your pelvic floor muscles – except you! The nice thing about doing these exercises is that you can do them in any position at any time. Make these exercises part of your daily routine so that exercising your pelvic floor muscles becomes a habit. Some good times to do them are standing at the sink when doing dishes or washing your hands, sitting on the couch during a commercial, sitting in your car at a red light, sitting at your desk when checking your email or while standing in the grocery line.
This article is courtesy of Lisa Kiesel, PT, DPT, BCB-PMD; ProRehab's pelvic health specialist. Her contact information is listed at the bottom of this article.
Would you wait an average of 3-6 years to talk to your doctor about your knee or back pain? Most would say no! Then why would you wait that long to talk to your doctor or health care provider about urinary leakage. Many men and women have one thing in common…they would rather not talk about their urinary leakage with their health care provider. Incontinence can be an uncomfortable topic for many people but it does not have to be because it is a common, treatable occurrence. Some people remain quiet about their bladder control because they believe it cannot be improved or that it is a “normal part of aging”. Men and women of all ages have trouble with urinary incontinence but it is more common in women. THE GOOD NEWS IS THAT 80% OF ALL INCONTINENCE CASES CAN BE SIGNIFICANTLY IMPROVED!
The Agency for Health Care Policy and Research (AHCPR) reports that one in four women age 30-59 have experienced urinary incontinence. A March 2011 report provided by the United States Food and Drug Administration (FDA) states that up to 50% of the female adult US population experience some form of urinary incontinence. The annual cost for caring for people with urinary incontinence in the community is $11.2 billion (an additional $5.2 billion spent on those in nursing homes). The majority of this money is spent on management measures such as pads for protection vs. treatment.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) has developed an organization (The Women’s Urologic Health Program) with two goals in mind:
Increase the number of people reporting and seeking treatment for urinary incontinence.
Raise health professional’s awareness and knowledge about urinary incontinence.
There are many systems that must work together to provide control of the bladder. The pelvic floor muscles hold the bladder in place. The sphincter muscles keep the urethra (tube that carries the urine out of the bladder) closed. The bladder muscles relax as the bladder fills with urine and these same muscles contract when it’s time to empty the bladder. Nerves carry signals from the brain to tell the bladder when it’s time to empty. Hormones help to keep the lining of the bladder and urethra healthy. Bladder control problems occur when any one or combination of these systems are not working correctly.
There are six types of urinary incontinence. The three main types of urinary incontinence are stress, urge and mixed incontinence. Stress incontinence occurs during physical activities that cause an increase in intra-abdominal pressure such as coughing, sneezing, exercise, lifting or laughing. Normally the pelvic floor and sphincter muscles are strong enough and can handle the extra pressure (or “stress) from a cough, sneeze, or laugh but when these muscles are weak, that sudden pressure can push urine out of the bladder.
Urge incontinence is leakage caused by a sudden, strong desire to urinate. This type of incontinence is generally caused by either an involuntary bladder contraction or neurological impairment common with diabetes, a stroke, an infection or another medical condition.
Mixed incontinence is a combination of stress and urge incontinence. You may leak urine with a laugh or sneeze one time and at another time you may have a sudden uncontrollable urge to urinate just before you leak.
There are many ways to treat urinary incontinence including changing daily habits, exercises, medications, using a device such as a pessary or surgery as a last resort. As reported above, 80% OF ALL INCONTINENCE CASES CAN BE SIGNIFICANTLY IMPROVED through a combination of behavioral changes and pelvic floor exercises.
Exercises that strengthen the pelvic floor muscles are called “Kegel” exercises. They don’t require any equipment and can be done in any position at any time and if done correctly. The key is finding the correct way to contract these muscles. Without proper education or instruction 50-70% of women do Kegel exercises incorrectly and 25% of those do them in a manner that makes their leakage worse. There are several ways to find your pelvic floor muscles. Women will feel a slight pulling in the rectum or vagina. Men will feel a pulling in the rectum or a movement in the penis. One of the most common mistakes people make when trying to do a pelvic floor contraction is using the wrong muscles. Many people use their upper abdominal muscles, buttock muscles or hold their breath. If you are using the correct muscles, no one should be able to tell that you are squeezing your pelvic floor muscles – except you! The nice thing about doing these exercises is that you can do them in any position at any time. Make these exercises part of your daily routine so that exercising your pelvic floor muscles becomes a habit. Some good times to do them are standing at the sink when doing dishes or washing your hands, sitting on the couch during a commercial, sitting in your car at a red light, sitting at your desk when checking your email or while standing in the grocery line.
Lisa Kiesel, PT, DPT, BCB-PMD
Doctor of Physical Therapy, Board Certified in Biofeedback for Pelvic Muscle Dysfunction
ProRehab, PC.
Indiana St Clinic 476-0409
If this is something that speaks to you, it is time to get help. Talk to your physician about a referral to see Lisa!!
Monday, January 14, 2013
Free Running Symposium
TriState Orthopaedic Surgeons and Prorehab proudly present the second annual Running Symposium! This year the focus is on "Optimizing Performance" and will feature both local and national authorities on the topics of training, common injuries and prevention, and functional movement.
Our guest presenter this year is Dr. Todd Arnold, an orthopaedic physician at St. Vincent Sports Performance in Indianapolis.
"Dr. Todd Arnold is a primary care/sports performance physician with over a decade of experience caring for athletes of all levels from scholastic to professional. He is a team physician for the Indianapolis Indians, Carmel High School and Carmel United Soccer Club. He has extensive training through the Titleist Performance Institute in the biomechanics of the golf swing, golf fitness and health care related to the golfer, and is the co-creator of Prescription Golf & Fitness™.
Dr. Arnold will speak about how the challenges in functional movement patterns will affect performance. His talk will be supplemented by breakout sessions from ProRehab physical therapists to highlight specific patterns that are problematic in runners/walkers and how to correct them.
Other topics include:
When: February 2, 2013 from 9:00 am-12:00 pm
Where: TriState Orthopaedic Surgeons
225 Crosslake Dr
3rd Floor Auditorium
Refreshments are provided and all participants will receive a t-shirt
The Running Symposium is FREE but is limited to 100 participants!
Sign up today to reserve your spot!!
Our guest presenter this year is Dr. Todd Arnold, an orthopaedic physician at St. Vincent Sports Performance in Indianapolis.
"Dr. Todd Arnold is a primary care/sports performance physician with over a decade of experience caring for athletes of all levels from scholastic to professional. He is a team physician for the Indianapolis Indians, Carmel High School and Carmel United Soccer Club. He has extensive training through the Titleist Performance Institute in the biomechanics of the golf swing, golf fitness and health care related to the golfer, and is the co-creator of Prescription Golf & Fitness™.
He serves as a sports performance scientist for USA Track and Field and worked extensively with over 50 athletes in preparation for the 2012 Olympic Games where the team won 29 medals."
Dr. Arnold will speak about how the challenges in functional movement patterns will affect performance. His talk will be supplemented by breakout sessions from ProRehab physical therapists to highlight specific patterns that are problematic in runners/walkers and how to correct them.
Other topics include:
- Training programs to improve your VO2 max, lactate threshold, speed and endurance
- Roundtable Q&A with All-American distance runners
- Common injuries, how to treat them if they occur, and how to prevent injuries
When: February 2, 2013 from 9:00 am-12:00 pm
Where: TriState Orthopaedic Surgeons
225 Crosslake Dr
3rd Floor Auditorium
Refreshments are provided and all participants will receive a t-shirt
The Running Symposium is FREE but is limited to 100 participants!
Sign up today to reserve your spot!!
Email: gib@prorehab-pc.com
Tuesday, January 8, 2013
New Year, New You!
Sorry, folks, it's been a while since we've updated the site, but it's January now and the start of a new training season. With the Southern Indiana Classic Marathon and Half Marathon just a few months away, it's time to get off the couch! If you've never done a longer race or maybe you want to cross a marathon or half marathon off your bucket list, there is nothing better than training with a group of people. There is something to be said for friends, or even complete strangers, pushing you to do your best. Ultimate Fit is leading training runs on Saturdays and I will post the information for these sessions below. Enjoy!
Training Runs
Training Runs Begin January 5th
There will be six runs:
January 5th
January 19th
February 2nd
February 16th
March 2nd
March 23rd
All Saturday morning group runs start at 7:30am at Ultimate Fit on S Green River Rd. All paces (including walkers) are welcome to attend. Bring a buddy to ensure someone will be present at your exact pace, but with a group this large, there is bound to be a person at your exact pace present. All group workouts take place on Saturday mornings (because it is too dark outside for large groups to run in the winter evenings), and we follow Hal Higdon’s intermediate schedule. If you follow Hal Higdon’s intermediate schedule these runs will fit perfectly into your training schedule.
We will have drawings for gift cards and SIC gear!!
All Saturday morning group runs start at 7:30am at Ultimate Fit on S Green River Rd. All paces (including walkers) are welcome to attend. Bring a buddy to ensure someone will be present at your exact pace, but with a group this large, there is bound to be a person at your exact pace present. All group workouts take place on Saturday mornings (because it is too dark outside for large groups to run in the winter evenings), and we follow Hal Higdon’s intermediate schedule. If you follow Hal Higdon’s intermediate schedule these runs will fit perfectly into your training schedule.
We will have drawings for gift cards and SIC gear!!
Please visit http://www.sicmarathon.com for additional information about the race and training.
Sunday, November 11, 2012
Fitness Equipment
Good News from Ultimate Fit – they are now selling some really nice indoor cardiovascular equipment to help keep you fit during the cold and dark days of winter. Whether you have a membership at a fitness center or work out primarily at home, you will find Ultimate Fit has something to supplement your workouts or to use as your primary workout. Stop by Ultimate Fit and check it out!
Sunday, September 16, 2012
Hydration Review
Performance decreases significantly when you are not properly hydrated. In hot weather dehydration can occur gradually – you can get behind on fluids a little each day until you see the scales pointing toward a 3 to 7 pound weight loss. While some people may be encouraged by the weight loss, if the loss is due to fluid loss, then your performance will suffer and you may place yourself at greater risk for heat related injury.
Dehydration Signs
Fatigue
Slow recovery from exercise
Infrequent urination
Discolored urine
Significant weight loss not associated with changes in nutrition or exercise
Staying Hydrated
Stay away from excess soda and alcohol which act as diuretics (cause fluid loss)
Drink plenty of water which should contribute to more frequent urination that will be clearer in color
Drink fluids before you exercise, during and after
Keep a check on your body weight
Type of Drinks to Consume
For the most part, water is the best choice. Drinks like Powerade and Gatorade are fine for longer bouts of training, but these contain sugar (which adds calories) – use them in addition to water but not as your sole source of fluid replacement.
Avoid energy drinks. The extra energy you feel is from a highly caffeinated beverage, which is a diuretic
Dehydration Signs
Fatigue
Slow recovery from exercise
Infrequent urination
Discolored urine
Significant weight loss not associated with changes in nutrition or exercise
Staying Hydrated
Stay away from excess soda and alcohol which act as diuretics (cause fluid loss)
Drink plenty of water which should contribute to more frequent urination that will be clearer in color
Drink fluids before you exercise, during and after
Keep a check on your body weight
Type of Drinks to Consume
For the most part, water is the best choice. Drinks like Powerade and Gatorade are fine for longer bouts of training, but these contain sugar (which adds calories) – use them in addition to water but not as your sole source of fluid replacement.
Avoid energy drinks. The extra energy you feel is from a highly caffeinated beverage, which is a diuretic
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