1 Episode results for "National Association For Continents"
Incontinence Problems at Any Age
"Welcome to dishing up nutrition with license nutritionists and Dietitians from nutritional weight and wellness. We explain the connection between what you eat and how you feel. Stay tuned for practical real life solutions for living through real booed nutrition. SLOW DOWN! You got to make the mom last just kicking down cobblestone. The funds and Crew. Welcomed addition of nutrition today's show is brought to you by a nutritional weight and wellness. My Name Is Kara Harper and I'm a licensed nutritious I also have a masters degree in holistic health, and I'm very excited to be here this morning with my co-host Melanie Beasley Melanie registered and licensed Dietitian. She's been practicing nutrition for three decades. I think in a variety of settings bono. Okay sorry. You would never know by looking at you mail, but. Both Mellon I. We've personally had our share of health challenges over the years. Some of you maybe have even heard some of our personal stories. If you've tuned in for many years, and if you also have health challenges, we understand we know what you're going through. We also understand the importance of eating real food to conquer those health challenges, so we want to welcome you and welcome all of our listeners to today's show and the topic of our show today is incontinence problems at any age, and isn't that interesting because he always thinking continents is just you know someone's getting older, but it really kinda fact. Yeah from bed-wetting that wedding from the time you're little you know up until end of life it can affect. People ran. It affects quality of life so I'm really excited that we're talking about this and putting things out on the table for people to think about good morning. Everyone, I bet some of you are thinking. What is my diet and nutrition have to do with incontinence or lack of bladder control? Control well, many of our clients have said to us I thought my problem was structural problem and only doctor could help me certainly not a Dietitian nutritionist I know by UCAR, but they fill out a lengthy wellness form to come in for us. Look at in. That's of the questions on there, so some of you may also be thinking the exact same thing, so it may be surprising to know that. A number of our clients ask us for help with incontinence, which is defined as involuntary loss of urine. But car you and I were talking about. It's more than just you know. Expand a little bit on what you were saying that you had listened to that matter. I was just listening to a doctor. She was a urologist and she was just discussing kind of the criteria for diagnosing incontinence. And you know it's the involuntary loss, but it's also the frequency that urgency you know I have to get to the. The bathroom right away. I can't wait also night. You know nighttime frequency is one of the diagnosis as well you know if people are getting up two or more times per eight, that would fall under incontinence as well. Yes, and it affects it affects sleep which we've talked about before. Definitely yeah, and because continents is such a very personal topic, it can also be rather embarrassing to a significant number of people. Many, people feel uncomfortable talking about it even to their doctor. And when we bring it up I, think they they're almost relieved to have someone to discuss that issue with For that reason, we wanna get into the topic. Get it up and out in the open as a dietician WHO's helped numerous people overcoming continents I, believe your food choices can work magic on the symptoms of incontinence, coronary artery and talk about the foods that are certainly considered bladder irritants. We will also talk about foods that helped strengthen and maintain certain key muscles that are necessary for bladder control. And incontinence it's a really common problem like we already mentioned for both men and for women, and in fact, twenty five million adults in our country suffer from incontinence, seventy five to eighty percent are women. That's probably not a surprise in reality in a one in four women over the age of eighteen will experience episodes of leaking urine, and and this is the statistic that Kinda got me. Is that half of women over sixty struggle with this, but again it can happen to under sixty as well absolutely. And Stress Urinary incontinence that that's just kind of a data separate diagnosis, but kind of a subcategory that usually shows up. You know after childbirth, and after menopause for women, and then some prostate cancer treatment can also trigger incontinence for men, yes, and getting men to talk about it in clinic. I find too, that they're. They're happy to bring it up, but you have to bring it up I because people just assume well, this is just who I am. I'm getting older. This is my portion. That I have to deal with now. Not knowing that could, there can be some help well. Have you noticed the number of TV ads for disposable incontinent products? Now? Yes, I have some people. Call them adult diapers. I don't like that I. Think it's In two thousand eighteen five billion dollars were spent on the purchase of incontinence products. The cost of these incontinence supplies can easily beat two hundred to three hundred per month. The National Association for Continents Reports that. The psychological cost of urinary incontinence can be depression. Isolation decreased self esteem and work related difficulties. Yeah I mean even the sleep piece to think about how lack of sleep. If you're getting up several times at night, you don't get that quality or length of sleep. That can affect mood that can affect work performance immune system, so it's you know it's a big issue. And why isn't continent so prevalent? Well one reason it could be from following a low fat, low calorie style of eating in addition to not eating enough protein, and often those will go together. And a lot of. We say women because I think a lot of women are. Wanting to lose weight and. They're working. They're trying to do this by going fat, free low calorie, and that automatically sort of cuts out a lot of protein in the Diet because if they're trying to avoid fat, you're. You're not getting a lot of protein so. Following a low fat, low protein diet has left some people with weak pelvic floor, muscles and thin fragile tissues in the urethra, so it's a lack of beneficial healthy fats, and then short changing the amount of protein that you're getting that could really have a direct influence on incontinence, and I always tell clients how important it is to eat. Sufficient amounts of beneficial healing fats I mean feel like we're always kind of trying to promote the healthy fats right now we are. We're trying to overcome decades of it is. It's fear fat forty to fifty years of that? But those healing fats really work to they hydrate all tissues, but they you know particularly for this topic they hydrate the tissues of the urinary tract, and then eating sufficient protein. That's really key for building muscles. Well guess what would that can also help with building bladder control muscles. We need those critical muscles to be flexible and strong, and think about the control mechanism of your shut off, Al for your nation as it. It needs healthy fat to be able to turn that on and off, so you don't want your shutoff valve to be stuck in the on position kind of that leaky bladder. Yes, you don't want to not have enough strength in your pelvic floor muscles to stop that flow of urine. You know so. It is important to remember that that is a muscle is a muscle, and am you know? I believe a lot of? Women, most women have probably heard of the Keel exercise, and that was the attempt always the assurance to help with muscle building what kinds of fats are considered healing fats, which has hydrate those key tissues, and what fats are damaging them. Let's talk about that. Will these beneficial healing fats are olive oil, coconut oil avocado oil. A safflower Mayo nuts lives cream and butter. Nobody suffering there. To eat those delicious fat they do. That's where we get our flavor. Right from all those wonderful fats. Who makes everything delicious? The fats went ovoid damaged refined fats, such as soybean, oil, vegetable, canola, oil, corn, oil, and cottonseed oil, and all my goodness I remember twenty years ago. Teaching that these were the good oils. And the vegetable oil, right right, and now we know, let's face it. Many food manufacturers are still using these damaged fats even in light of the research in their processed food products. You'll find damage fats. Here's one example. Cottonseed oil can be found in many prepackaged bag of nuts. There were picking up those nights thinking. We're getting healthy. Really and I tell my clients. The Front of the package is designed to sell you. The back of the package informs you so roll it over. Look at the ingredients. That's all I. Want you to look at and look for cottonseed oil. Look for soil. It can be found in lots of these. Remember to always check your food labels. Because these refined damage fats can lead to stiff and inflexible tissues which. which may in turn cause your shut off valve network very well and we don't want that. We definitely don't. It is actually time for our first break, so we're GonNa talk more about that. When we come back and you're listening to dishing up nutrition, it's brought to you by nutritional weight and wellness, as nutritionists and Dietitians were often asked this question what supplements can help with incontinence? One of my favorite supplements for tissue hydration. It's the activated form of an Omega six fatty acid. It's called G. LA, which stands for gamma when oleic acid. To hydrate their tissues I suggest that clients take six of these soft gels per day, preferably taking with meals, maybe two with each meal. After about a month you know people start to notice improvement with skin. Is Things get more hydrated, and so it's really just kind of hydrating tissues, which means that the you re throw tissues will also be hydrated and we will be right back. Welcome back to dishing up nutrition. The supplement I always recommend for incontinence. Is Magnesium glycemic and for people who experience more constipation? I recommend mixed magnesium. It's well known that magnesium is a mineral that all of ourselves rely on to function well a common sign consign of magnesium deficiency is muscle, cramps, Charlie horses, toe cramps, and when the bladder is magnesium, deficient spasms can occur which leads to urinary incontinence. Because magnesium is a mineral. I suggest taking four hundred to six hundred milligrams of magnesium glycemic bedtime, and it'll help. Relax your muscles and provide you with that better blissful sleep. Magnesium Museum is really our friend favorite were saying before. Before the show I said I think everyone should take museum, but I mean really I. It is about three out of four people are known to have a deficiency, so, but you know I want to caution our listeners running out and grabbing any magnesium. This week at point and she was having so much trouble diarrhea, and she'd run out and grabbed a magnesium and form of it. That causes diarrhea is poorly absorbed, so you careful right, and that's why you particularly recommended. The glycemic AIDS or mixed magnesium actually has some Grayson Aden citrate in. It's nice combination, so that is really important. Now before break our show, today's incontinence and We were just talking about how healthy in healing fats can really hydrate the tissues, and how protein can help to. Support the pelvic muscle, and we need both of those things when there's incontinence, but if you're wondering how much fat does it take to hydrate the tissues and restore good functioning of the Aretha as a general rule I would tell clients us about one tablespoon, which is ten to fourteen grams of fat, and that's per meal and for a snack as well On. On average that means that people would be consuming six to seven tablespoons of healing fats per day, and now I know that can be a little bit confusing. When we talk about tablespoons, it's butter. Olive oil, coconut oil for something like a healing fat would be an avocado. The motion would be more like a half an avocado house had ever breakfast. Love Avocado. Are Shut off. Valve is actually a muscle, and so I love that you said that, because if you are a a bodybuilder, goes to the gym to build more muscle. The personal trainer typically recommends what protein. And that's because they understand that to build muscle and increased strength. Your muscles need the nutrient protein. Many of the women I've worked with it a small portion of protein and only at dinner. I mean that's just the habit that they're in for muscles support. I usually recommend eating protein throughout the day for instance two to three ounces of protein for breakfast and snacks two ounces, and then four ounces at lunch. Think of the Palmyre Ham without fingers in your thumb. That's about the amount of cooked animal protein, and then the same for dinner, which adds up to at least twelve to fourteen ounces of protein each day. best to eat variety of proteins also so you WanNa get a variety, not just dried chicken breast. But grass-fed beef, or chicken pork was caught fish organic eggs. Lamb way protein powder, collagen powders provide protein. Change up your recipes, so you don't get bored your goals to hydrate the tissues in your your e throw and strengthen the muscles that support your bladder. That's the goal. Yeah, and what you said is so true about it's. It's really common for people to just be getting protein for dinner. You know you think about. Oh! I'm GonNa make a nice chicken or steak dinner, and then for breakfast. I think the reason people are usually low in protein have very high carbohydrate, based breakfast and or lunch cereal pancakes. Toast things like that Pasta for lunch, so get kind of caught up into this carb overload and Real end up really low in protein at the end of the day. So you know and just a touch on something of a lot of clients that come in and say well. I had my nuts for protein at snack or I had. My beans will honestly if you look at the amount of protein per cup of nuts versus the amount of protein per cup beef. It's really not the best source of rain. Just it's hard to get enough and the same with peanut butter like a peanut butter sandwich a you know a good quality. Peanut butter would be a healthy fat, but not a very high source of protein there in knots or not butters, so that's a great point now. If you're someone that's ever you know, said Oh. My Gosh. I sneezed while I was standing in line at the grocery store checkout and I want my pants or I'm afraid to go to any aerobics classes I. don't want you know. I don't want leakage and I. Don't want to embarrass myself so if that resonates with you. We just want you to know that changing your nutrition is well worth the effort and I want to talk about some foods to avoid. If you're experiencing and continents and Melanie mentioned earlier, there are certain foods and drinks that are considered bladder irritants and Dr Christiane Northrup explained in her book the West. The wisdom of menopause coffees a bladder irritant. If you're experiencing incontinence. You'd have to ask yourself. Is Coffee a bladder irritant for me? Too I need to give up coffee so that I can have more bladder control. Now coffee is going to be an irritant for some not for everybody, but if you have bladder issues, you know Mel I honestly think it would be worth experimenting and giving up coffee or caffeine for at least a month you know four to six weeks and let that irritation calmed down. You know just a plug in their One of my favorite drinks, which is very coffee, esque is Chicory, root, or Dandelion Root Tea, and you can doctor it just like you would Dr Coffee with you know some full fat cream and they're. Really Delicious and as very coffee esque. It is I actually have some at home? There's different brands Ticino favorite sats on. I have as well. So as a whole we find, caffeine is a powerful substance that could increase bladder activity for many many people. Caffeine is a diuretic so drinking soda coffee caffeinated tea. eating chocolate or taking over the counter medications that contain caffeine may actually result in urgency in urination and even incontinence, so to be on the safe side, and to determine the effects of caffeine has on your body. We suggest eliminating these items the coffee, the T, the energy drinks even some The bubbly drink now can have caffeine. You've gotTa Watch for that, even green tea. Chocolate for six weeks and throughout that time just check your symptoms. How do I feel what's going on? Rate yourself on a scale of one to five. And Let's talk more about this eliminating caffeine when we come back, because I, think it's really important. You're listening to dishing up nutrition now. If you have nerve damage due to childbirth or surgery, you might find that taking extra B. Vitamins is very helpful. vitamin B. Twelve. In particular has been found to be very beneficial, and we'll talk more about that. When we come back from break knowing how to eat, the right food can change your health. Change Your Body and change your outlook. That's what they preach at nutritional weight and wellness and Christie is one of their success stories. Who proves it, yeah, I battled my weight. All my life tried many different diets, and then had gastric bypass surgery, but gained all the weight back, and that's when you heard about the twelve week. Nutrition for weight loss class they have at nutritional weight and wellness I did I heard about it on dishing up nutrition, the radio show and decided. decided that it was a good thing for me to try. And how did it work? It worked. Great took the nutrition for weight loss. Twelve Week Class I lost forty pounds and more importantly I feel good. I'm healthy, no aches and pains. I sleep better than I ever have. It's just perfect personalized for me. Could nutrition for weight loss help you like it helped Christie? You can take it in person like she did or take a class online. Find out more weight and wellness, dot, com, or give them a call. Six, five, one, six, nine, nine, three, four, three, eight welcome back to dishing up nutrition brought to you by nutritional weight and wellness. To build muscle, it's important to eat sufficient pro team. You may find that way or Paleo. Protein powder is a convenient source of protein to use neutral key wellness way is a tasty protein powder to add to a shake I smells delicious. I can't do dairy, but I'm really jealous people. That can do that way protein. Really is good. Well if you're dairy, sensitive like me, and I do love my protein powder I suggest that Paleo protein by neutral dine or designs for health, both of these protein powders have great flavor. They mix well, and if you have questions, you can chat with one of our nutritional weight and wellness staff members by calling six, five, one, six, nine, nine, three, four, three eight are you can email us at weight and wellness Dot Com? And before we went to break, we were talking about the effects of caffeine on the bodies, specifically your shut off valve right well by eliminating caffeine. You may find that turn continents. Problem is gone. Certainly you can lessen at significantly, and after working with so many clients who've struggled with incontinence or leakage or urgency I found that what people eat and drink can have profound. On. Bladder control keep in mind that fifty percent of older adults have issues with incontinent so I tell my clients. They feel so embarrassed and so different, but I tell me if your. Sitting in a room full of people you look to the laughter, you look to the right as somebody. Has that same goal? You are in good company. It's just the the hidden secret. Yeah, you know, and it reminds me of. We do a lot of shows on digestive issues, constipation and Nutritional weight and wellness. We're not afraid to talk about these personal issues and there so common, so we wanted to just encourage people. You know you're not alone. You're not alone, and you have someone who will walk you through those struggles. Yes, talk to your nutritionist doctor about it. What about alcohol? What have you experienced? After drinking a couple of glasses of wine, beer or cocktails? Clinically we have found alcohol acts as a platter stimulant, and the result is often and. And frequency in urination because it's, it's similar to caffeine. Alcohol is a diuretic as well it is, it is and what have you found when you eat or drink something that contains artificial sweeteners. I'm thinking if people make an alcoholic beverage with a Diet Soda. Sure it's a double whammy So if our win, you drank Diet Soda. Did you ever notice more frequent episodes of urination? During the day or night, several studies have linked an increased frequency of urination with a variety of artificial sweeteners and I'm thinking sucralose aspartame a seven k. yes, yes, those are the three really common ones and. SUCRALOSE IS PLAZA ASPARTAME. Another name is nutrisweet, so those are really things. You gotTA check labels. Even your protein powders, yes, that it can be anywhere and if a client comes in with a breath, mint in their mouth, or they're chewing gum, you know we always want to see the package, don't we? Let's see. Let's look at the ingredients of the breath men or the gum, and sadly most of them breath mints and Gum contain some type of artificial sweetener. And I've found that Gombe is often the source of bladder urgency for a lot of clients. Another product where artificial sweeteners can be hidden is protein powders You know you go to some of the bigger box stores in people think they're getting a a good protein powder, but again flip that container around. You gotta look at all the ingredients. All the way to the I would say most half you're going to have artificial sweeteners, and that can cause increased frequency of urination on the other hand. The high quality protein powders what you want to see in like for example like. Counters at the office. They're going to be sweetened with things like Stevia or monk fruit now those are natural sweeteners. They're not artificial sweeteners, so they are not going to cause urgency of urination. So you know it's just it's all about checking leibels in. You might be really surprised at what you find it, I, when you start checking labels, I mean you WanNa. Poke yourself in. The I is just so much I needing do, but once you have a couple. Brands are comfortable with, and you can just about the business of shopping. In check periodically to see if it's your brand is change. Yeah, it can be overwhelming at first, but just like any new habit. It just gets easier. Yes, and you become more comfortable and you know okay sucralose. nope I can't buy that one so. Now a study published in March Two Thousand Sixteen and the Journal. Research and reports in urology reported that artificial sweeteners can increase the likelihood of an overactive bladder published studies and clinical observations have found artificial sweeteners to be a bladder year ten and so I. Guess we're just kind of driving that point home, but because artificial sweeteners are becoming more and more prevalent, you know people think they're. They're avoiding sugar. Look, it, says low sugar. No sugar I'm always a little skeptical of that lake, low sugar label especially with the the trending Keto diets yeah, so many products are coming out with artificial sweeteners. Saying they're touting have sugar. But. Yeah, there's just a artists bite effects of these these chemical artificial sweeteners, and if you're trying to figure out what foods or drinks COSMO incontinence, we recommend keeping food journal. Good old fashioned food journal to track your meals and beverages, and this is a really really great way for you to realize connection between caffeinated beverages alcohol. Sweeteners and incontinence and I was at in their MSG. So it may surprise you to learn that a large variety of teas are often. Bladder irritates even that you know that the ones we love that are healthy, the organic green tea or Black T. so if you keep a food journal and you have urine leakage. You can look back at what you ate or drank or bring it to your nutritionists and let us help you unpacked. Some of these issues then you can zero in on the culprit. Concrete data will help you with what foods and beverages that you have to eliminate so working with several clients I. One client comes to mind this wonderfully talented woman who was a performer. And she. Had some. Problems with urinary urgency incontinence even stolen continents and we. She actually missed one of her grand performances. Lau has of of having that on the way and then in the taxicab. And so, we really zeroed in on what she was eating. This food diary really helped us and turned out she. We'd eliminate all of the culprits. We knew the caffeine artificial sweeteners, but for her it was some food. intolerances and gluten and dairy were the culprits so sometimes it can seem muddy trying to figure out what's causing the problem and you need someone to sort through that not to Holler at you for what you're eating but to be a detective on your side right right inside about like judging. All my Dietitian is you know she's going to be upset that I ate this. We just look at that as gathering information, and it helps to put the pieces of the puzzle together because we we've been human right yeah of cour- commanding skittles in your food diary. We're not so interested in slapping your hand as much as we're interested in a what's in those that could be causing a problem is that the sugar is that the artificial sweeteners? Is that the caffeine gluten the dairy? Yeah, there's a lot of different ways to track as well you know. I mean I'm kind of a paper to pen person I. I like things written I do to, and we have some. We have a great food journal or we used to at the office but there's a lot of APPs. People can track on their phones and so there's a lot of different ways to go about journaling. Even take if you're so busy. Everybody has their phones. Take a picture of everything you clean your mouth. You can always scroll through and look at it that way. Yeah. That's a great one, too. So, you know we're kind of talking about. All the different triggers for urinary incontinence and Melania were pleased that there are fewer and fewer smokers. These days is for overall health reasons, but unfortunately for people who are still smoking and. The chemicals in cigarettes have been shown to irritate the bladder and increase the risk of bladder cancer as well and of course urinary incontinence. So that, we just wanted to mention that that tobacco Oh definitely an irritant for sure well, what about drinking filtered water? It's a natural instinct to limit water intake to reduce bladder control symptoms the problem. In limiting your water, consumption is a whole host of other things that are not going to function well in the body. It can actually make the problems worse for incontinence continents, because it dehydrates all of your tissues that need to be hydrated, so if you find that your skin on your face, your arms is looking dry and kind of wrinkly. Then the tissues around your shutoff fouls may become dehydrated, which means they could become stiff and not flexible enough to work properly. That's right. So kind of what you're saying is what you can see on the outside like your skin. That is could be a reflection of what's going on the inside as far as your tissues as well I remember doing a test we test with clients and hospitals were you would pull the skin on their hand and If you let go and it didn't recover quickly Dehydration shirt no, that's a great one. People can still do that today. and we talked earlier about the nutrient G. L., A. Gamma, linoleic acid That's the Omega six fatty acid, and just to kind of reiterate that's really really good for hydrating tissues, so that would that would help with the issue that you were just talking about two for external skin problems. Yes, even cracked heels. Sure yeah kind of like we talk about the bumpy skin and your. Or the backs of your arms. Can help with all that. Well, you know it's time to go to another break and you're listening to dishing up nutrition. Incontinence it's a frustrating and very often a hidden condition like we said underdiagnosed, because people just are afraid to talk about it. There's a lot of different causes, but there's also a lot of solutions we believe the best and safest solution is to look carefully at your food choices your nutrition. And it's just amazing. The results that we have achieved through real food nutrition. So we both just encourage you make an appointment with one of our expert Dietitians or nutritionists and we can help you achieve amazing results. There's a couple of different ways to do that. You can call six, five, one, six, nine, nine, three, four, three eight. You can go online weight and wellness dot com to make an appointment. That's convenient for you. And I would suggest checking your health insurance because you may have benefits that will cover nutritional counseling. And we will be right back. Welcome back dishing up nutrition. We have discussed today in continents, and come continents can have many causes, but no matter what the cause food matters. This is the bottom line. We have found that with carefully thought out healing, food, plan and key supplements. The symptoms of incontinence will most likely get better if you have stopped going into your exercise, class or public with friends or public activities are traveling. Because of incontinence. We just may have a solution for you. It is not an invasive solution. It is a real food solution very gentle. Right again. If you WANNA to ask any questions, call us at six, five, one, six, nine, nine, three, four, three, eight, or lma email us at weight and wellness dot com. In addition to that. All of the key products we discussed today are available to order through our website, weight and wellness dot com, and you have the option to choose free delivery or curbside pickup to receive your order, so I just did a here side pick-up yesterday, did you? It's really convenient. Yes, it is nice. Yeah, you know I. WanNa talk a little bit about you know the. The curbside pickup I mean we have that going on because of the climate that we have with cove in nineteen, and what I'm finding when I'm assuming clients or when I'm talking to him on the phone is many of them are slipping into the old comfort foods, the packaged foods and they're just riddled with guilt over it because they're grabbing their stocking up. They knew they wouldn't go bad. And so it's it's been really interesting. One of my zoom clients. I said well, let's go see. We had some symptoms that we're trying to deal with. And I said less. It was easy for her to just go grab three or four packaged foods out of her pantry, and come back to me and then grabbed the supplements. Who is taking and come back to me and we could walk through them together. and kind of figure out okay. Okay. You've been eating these. This is in there. That could be contributing instead of her standing grocery store by herself. When you zoom client at home, you have access to their pantry and the refrigerator. You know we're not gonNA peak in there and give you the thumbs down. We're just going to say. Let's look at that and they're like. Oh, I don't know how they can walk. Pick it up. Bring it back and we can help. It's like. Were there and you're helping you sort through? You know what a great benefit I mean to the. Times and all of the negative aspect of what's occurring with that actually is a real value. Is that as a Dietitian? You know you're able to just look at the label with the clients and help them out, and they can be in their timmy's. and. Yeah, the the whole packaged food thing. I mean I. Think so many of us. You know in our house, too. I mean we tried to do it as healthy as possible, but we stocked up on some like canned items that we may not normally have purchased as many survival for the. Survival push we. We didn't know at the beginning. We still don't know. But particularly at the beginning I think there's a lot of stocking up and people are still getting through the pantry. They still have a lot of that stuff and circling back to the PODCAST. We had on how to stop your pantry with Marianne. That was invaluable. I thought that was a really good way to help people even people that just don't want to go out and grocery shop because it's winter You know that's a really good podcast you can. You can take that podcast and you can, and it doesn't have to be covid nineteen. You can use that information like you said for bad weather for a storm in Minnesota. so let's kind of get back to what types of foods we WANNA be avoiding if there's incontinence, which should we avoid for the best bladder control? Well, we would suggest tackling incontinence by really making your diet as simple as possible and that nutritional weight and wellness. We recommend what we call an anti inflammatory eating plan now what that means it? Typically an anti inflammatory eating plan is going to have no grains, so examples of grains would be bread pasta. bagels. Bay a lot of baked goods, corn corn. Yes, definitely, rice, corn and rice. Also dairy dairy is a big one thing for a lot of people can create more inflammation. So with dairy that means you would be avoiding things like yogurt. She used ice cream. And then we, we WANNA in Lebanon Sawyer as well. Soy has definitely been found to be inflammatory and according to researcher and author Anthony J. Soy is also asteroid, genetic and so. Would you, would you mind explaining a little bit about esther? genyk estrogen, basically it can create higher estrogen levels higher. Johnny, it's. It's sort of the artificial estrogens. Yes, thank you, not the ones we make in our body. And you can check out. That well researched book Astro Generation, you can listen to a dishing up nutrition podcast that was dated March eighth of this year, two, thousand and twenty. And that was titled. Astro generation how. ESTROGENS are making you fat, thick and infertile, so that would be a good wine. If you do WANNA learn more about that topic. You know it's just detoxifying everything that you can find. That's not from nature you know and going back to. If you can't block it or chase it, don't eat it. And and look in your pantry and ask yourself these things and the Dietitians and the nutritionist at nutritional weight and wellness suggest following the simple anti inflammatory menu. Follow this menu very carefully for about three weeks, and if you see some positive results, follow it for another three weeks. After six weeks you get to determine. Is it effective had been helping you control your bladder issues? Are Simple menu plan is to eat eggs fish meet a variety of vegetables at least one tablespoon of that beneficial beneficial fat. We were talking about at every meal and snack. This plan may be challenging especially at first, but it. It's a true test of how food and nutrition can make all the difference Kara. You and I've seen this in clinic and it's it's a joy to work with clients when they get some relief, and most of our clients wants to set an eating plan specific to their knees. Many of your listeners are under the assumption that incontinence gets worse as we age, but just like your brain needs key nutrients as we age all of our tissues. Niki nutrients to function well, that said. If you eat and drink the foods and beverages that are healing for you and avoid the foods and beverages that are bladder irritants that we've discussed. Your incontinence may not get worse as you age in. It may be gone altogether, depending upon the cause. Right, and we just want to emphasize that it's worth it. It's worth putting in the effort. If you're experiencing something debilitating like incontinence, because it's quality of your life it, def, yes, exactly. You most. Everyone deserves a quality of life. I would say getting a little bit of relief. Yes, so what it? What do you have to lose to try something for four to six weeks? And so let's just recap what we talked about today so four incontinence. There are things that we want to include in our diet and. Healthy fats protein, but we also want to be cognizant of eliminating caffeine alcohol tobacco artificial sweeteners. Our goal at nutritional weight and wellness. It's to help each and every person experienced better health through eating real food the simple. It's a powerful message though eating real food is changing. Thank you so much for joining us today and be well. Thanks for listening to dishing up nutrition. 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