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Dehydration Avoidance

May 25, 2017

Did you know that dehydration is one of the top ten causes of hospital stays among the elderly.

 

 We've all been reminded to drink more water but living in a hot climate and or engaging in strenuous exercise adds to the frequency and need to consume more fluids. A general guideline is to drink 64 ounces of water per day. A good reminder is to put two 32 oz or one 64 oz container on the counter of water and then be sure it is consumed throughout the day. I purchased a 32 oz bottle for my mom and she carries it around with her wherever she goes. A good habit to get into especially if you have any of these symptoms of dehydration or want to prevent them.

 

Headaches with dizziness and fatigue

Irritability, restlessness, difficulty sleeping 

Dry skin, no appetite, constipation

Dull backache

Swollen hands and feet {from water retention}

Bloating, urinating less....urine should be the color of pale straw

 

Many women fear incontinence so they drink less. One way to curb incontinence is to practice daily kegel exercises.

 

                                                              KEGEL EXERCISE

 

To get started you need to find the pelvic muscles. To help find the right muscles try and stop the flow of urine while you're going to the bathroom. If that worked you have found the correct muscles.

 

Sit down

Contract your pelvic muscles

Hold for 3 seconds and then relax for 3 seconds

Repeat 10-15 times

Relax & Breathe

 

Practice daily and within 8-12 weeks you should have less leakage.

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