Gillian McKeith's Food Bible (259 page)

Green vegetables. These are high in calcium and magnesium needed for proper muscle and nerve contraction and relaxation. Other good sources include almonds, hazelnuts, Brazil nuts, sesame seeds, sea vegetables, parsley, quinoa, and oats.

Barley water. Grated ginger and lemon juice can be added for extra flavor. This is beneficial to the urinary system generally.

AVOID

Salt, alcohol, caffeine, and chocolate. These can all put a strain on the kidneys.

Eat foods rich in oxalic acid in moderation only, as they may irritate the bladder. Spinach, chard, rhubarb, eggs, asparagus, beet greens, and sorrel are all sources.

HERBS AND SUPPLEMENTS

Higher intakes of vitamin D, protein, and potassium have all been associated with decreased risk of an overactive bladder.

There is some evidence that vitamins B
₃
and B
₆
have a protective effect.

Calcium hydroxylapaptite has been shown to be effective with stress urinary incontinence.

EXTRA TIPS

Practice pelvic-floor exercises daily. These involve isolating and contracting the muscles that control the flow of urine. They are best taught by a health professional, so ask your GP for information.

If you smoke, stop! Incontinence is one of the many problems that are associated with smoking.

Alternate between hot and cold showers. Direct the flow of water to the lower abdomen to help to tighten the muscles in the area.

Perform a daily massage. Mix cypress oil with a carrier of almond oil and massage into the lower abdominal area.