Urinary incontinence ends as the involuntary loss of urine through the urethra. This disorder mainly affects women (25 to 40%) and its frequency increases with age. In fact, more than 45% of women affected are affected after the age of 75. But pregnancy is also a common factor. Other parameters can also come into play such as a urinary tract infection (this will then be occasional), bladder cancer or even taking certain treatments. For people who suffer from this disorder chronically, medication or surgery are possible. But a new study published at the end of August in the journal Annals of Internal Medicine offers a much gentler, less expensive and less invasive solution: gentle yoga.
“Part of the problem is that incontinence is stigmatized and not talked about,” explains Dr. Leslee Subak, chair of the department of obstetrics and gynecology at Stanford Medicine and co-author of the study in a press release of the University. “We sometimes hear that it’s normal as we get older. In fact, it’s very common, but it’s not inevitable, and we have very effective ways to treat it.”
Low-impact yoga has already been shown to strengthen different muscle groups in the body, including the pelvic floor. It is therefore sometimes recommended as a complementary treatment for urinary incontinence. Here, the researchers wanted to learn more about how effective this practice really is.
65% fewer leaks
For their study, they followed 240 women aged between 45 and 90 for twelve weeks. The women had suffered from urinary incontinence for at least three months. They were not being treated for this condition and did not practice yoga. They were randomly assigned to two groups: one would follow low-impact yoga classes that included specific postures and exercises for the pelvic floor, and the other would do muscle strengthening and stretching. Both groups participated in two 90-minute classes per week and were encouraged to do the exercises alone once a week at home. To do this, the participants were given equipment and instructions based on their practice.
As a reminder, the pelvic floor is the lower part of your “center box.” The center box is made up of the muscles that support your core, including your abdominal muscles, back muscles, chest muscles, and pelvic floor muscles. The pelvic floor muscles start and stop the flow of urine. So when they’re not working properly, leakage can occur.
At the end of the study and after several statistical analyses, the researchers found that the participants experienced 65% fewer episodes of urinary leakage. Thus, a low-impact yoga program that includes postures involving the pelvic floor would be as effective as a general program of upper and lower body strengthening and stretching exercises in reducing urinary incontinence, the researchers conclude.
“Be active!”
“I am impressed by the positive results obtained through physical exercise and yoga, congratulates Dr. Leslee Subak. One of the take-home messages from this study is: “Be active!” If one of her patients asked her if yoga could help her with incontinence, “I would tell him that I think it’s a great idea to try if you’re interested. The risk is very low and there may be benefits not only for incontinence but also for your overall well-being,” she concludes.
Indeed, the benefits of yoga are multiple. In addition to improving flexibility, balance and refining the figure, it brings many health benefits. On a psychological level, it helps regulate stress hormones (cortisol) and rebalance the nervous system, which promotes restful sleep. Stress is also reduced through breathing, a fundamental pillar of yoga. Pranayama (a series of breath control exercises) consists of developing and controlling conscious breathing in order to reconnect with oneself and one’s inner energy.
Regarding urinary incontinence, there are also specific exercises for the pelvic floor, called Kegels. Often recommended to women who have just given birth to re-educate their perineum, they can be done at home or with a physiotherapist specifically trained in the functioning of the pelvic floor.
Source: www.topsante.com
