Helpful Tips for Managing Urinary Incontinence

Millions of American adults experience urinary incontinence. According to the Urology Care Foundation, the actual number may be unknown because many people don’t report their symptoms. While the medical condition is more common in adults over 50, many causes can contribute to similar issues across the age spectrum. These often include weakened and stretched pelvic muscles post-childbirth, obesity, urinary tract infections (UTIs), an enlarged prostate, and even certain medications.

Whatever the cause, urinary incontinence can make life feel more complicated. Fortunately, you can manage the condition effectively for an overall better quality of life. The following tips can help reduce the symptoms of urinary incontinence and make it easier for you to establish a better-trained bladder moving forward.

Stay Hydrated

Many people who experience incontinence attempt to counteract the urge to use the bathroom by limiting their fluid intake. However, according to the National Association for Continence (NAFC), restricting your fluid intake can actually be harmful. It can result in dehydration, which can prevent your body from functioning properly. Dehydration can also cause bladder irritation. That’s because your urine can become more concentrated, which may not only trigger an accident but also cause one with a stronger odor.

The NAFC recommends drinking about eight 8-ounce glasses of fluid per day, using the color of your urine as a benchmark — the lighter the color, the more hydrated you are. However, it can be helpful to avoid drinking excessive amounts of fluids at night to reduce your chances of incontinence while you sleep.

Create a Bathroom Schedule

In addition to staying hydrated, it’s also a good idea to create a bathroom schedule to help retrain your bladder and ensure it’s empty before your next activity. Plan to make bathroom visits every two to three hours during the day, even if you don’t feel the urge to urinate. Try to go before leaving the house to mitigate the potential for accidents while you’re out and about. You may also want to use the restroom before going to bed and after waking up.

Limit Common Bladder Irritants

Certain ingredients found in common beverages, such as caffeine and alcohol, can be more challenging for your bladder to process. This also includes both beverages and foods with high citrus content, and tobacco products, which can irritate the lining of your bladder and increase incontinence triggers. Many people who limit or avoid these common irritants completely can significantly reduce their symptoms.

Do Pelvic Floor Exercises

Pelvic floor muscle exercises, including kegels, can benefit both men and women experiencing urinary incontinence by simply strengthening the bladder’s supporting muscles. These are the same muscles everyone naturally uses to stop the flow of urine or the passing of gas. By strengthening them, you may prevent leaks and the feeling of urgency associated with an overactive bladder.

Keep a Bladder Journal

By keeping track of your bathroom habits using a journal, you can make note of what you ate and drank throughout the day and when accidents or urges occurred. Eventually, this can reveal patterns and triggers that can help you and your doctor figure out the root cause of your incontinence.

Jot down how many times you urinate each day, when you experience a leak, and the events leading up to the leak or sense of urgency to use the bathroom. This can help you create a fluid-drinking and bathroom schedule.

Manage Your Weight

Losing weight and maintaining a healthy weight can help lower the risk of accidents by simply reducing the stress and pressure that extra weight puts on your pelvic floor muscles. A study published in the New England Journal of Medicine found that women with urinary incontinence who lost up to 17 pounds over the course of six months reduced leaking incidents by nearly 50%. Those who lost up to 3 pounds reduced their leaking incidents by 28%.

What’s more, keeping up with a healthy diet that’s rich in fiber can help you maintain a regular elimination pattern. This can help your bladder fill and empty more effectively. It may reduce instances of constipation, which can also increase pressure on your bladder and pelvic muscles.

Take a Look at Your Medications

According to Harvard Health Publishing, several medications can contribute to urinary incontinence. These medications include:

Diuretics
Muscle relaxants
Sedatives
Narcotics
Antihistamines

If you suspect that any of your medications are causing or worsening your urinary incontinence, bring them to your doctor for review. Your doctor may recommend changing dosages or stopping medications, in addition to trying other bladder-friendly alternatives.

Urinary incontinence doesn’t have to take over your life, and it certainly isn’t something to be embarrassed about. The sooner you speak up about your experience with urinary incontinence with your doctor, the sooner you can begin to manage it effectively.