Urinary incontinence is the unintentional leaking of urine.
It affects at least 1 in 3 Americans and costs the US more than $30 billion per year (Wu, Hundley, Fulton, & Myers, 2009). Incontinence can significantly alter one’s quality of life and put us at risk for many problems including falls, depression, and fractures (Coyne et al, 2013).
Fortunately, there are surgical and non-surgical interventions available to treat incontinence. However, thanks to recent scientific reports, we now understand that the first and perhaps most crucial step in improving our leaks is by improving our lifestyle. Multiple studies show that lifestyle adjustments resulting in a small amount of weight loss is associated with a significant reduction in incontinent episodes.
The International Urogynecology Journal recently published an article noting overweight women who lost 5-10% of their body weight realized up to a 70% reduction in leaking episodes (Swenson et al., 2017). Comparable results have also been reported in the New England Journal of Medicine from investigators with the Program to Reduce Incontinence by Diet and Exercise (PRIDE) study (Skelly, 2009).
The research is encouraging:
Weight loss improves continence. How much weight? For the average American women, an 8-pound weight loss may be all it takes to experience fewer incidences of urine loss, bowel loss, and prolapse (Greer, Richter, Bartolucci & Burgio, 2008).
At Pelican Health, we know that weight loss is difficult, especially without a concrete system. We understand that life is busy and that healthy steps need to be simple. Our goal is to provide you with resources that enable you to make simple changes that equate to big results for your pelvic health.
For these reasons, we have adopted the ‘PFC every 3’ philosophy.
This is a program centered on eating Protein-Fat-Carbohydrate every 3 hours (PFC Every 3) to optimally nourish our bodies, help balance our hormones, and ignite our metabolism. PFC every 3 is back to the basics with real, whole food for optimal health.
By adopting PFC every 3, we will balance our blood sugar and protect our muscle. Eating Protein positively affects our blood sugar hormone glucagon (raises our blood sugar). Meanwhile, eating Carbs affects our blood sugar hormone insulin (lowers our blood sugar), and eating Fat slows down the rate of digestion. The combination of the three nutrients in the right portion sizes and intervals keeps our blood sugar balanced and optimally prepares us for weight loss.
Finding time to prepare and eat multiple whole food meals per day may be difficult. We understand busy and we want to help! Join us for our monthly meeting where we will educate you on weight loss for incontinence, PFC Every 3, and ZEN Project 8™ products to help you achieve your goals.
Anthropometric Reference Data for Children and Adults: United States, 2011–2014. (2016). U.S Department of Health and Human Services. Retrieved from https://www.cdc.gov/nchs/fastats/body-measurements.htm
Coyne, K., Wein, a., Nicholson, S., Kvasz, M., Chen, C., & Milson, I. (2013). Comorbidities and personal burden of urgency urinary incontinence: A systematic review. International Journal of Clinical Practice, 67(10), 1015-1033.
Greer, Richter, Bartolucci & Burgio (2008). Obesity and pelvic floor disorders: A review of the literature. Obstetric Gynecology, 112, 341-349.
Skelly, J. (2009). A behavioural weight-loss programme reduced urinary incontinence more than an education programme in overweight and obese women. Evidenced Based Nursing, 12, 110
Swenson, C., Kolenic, G., Trowbridge, E., Berger, M., Lewicky-Gaupp, C., Margulies, R.,…DeLancey, J. (2017). Obesity and stress urinary incontinence in women: Compromised continence mechanism or excess bladder pressure during cough? International Urogynecology Journal, 28, 1377-1385.
Wu, j., Hundley, A., Fulton, R., Myers, E. (2009). Forecasting the prevalence of pelvic floor disorders in US women: 2010 to 2050. Obstetric Gynecology, 114(6), 1278-1283.