Incontinence, also known as involuntary loss of bladder or bowel control, can have a significant impact on daily life. However, there are many ways to manage incontinence and improve quality of life. Here are some helpful tips for living better with incontinence:
See Your Doctor
The first step is to see your doctor to determine the cause and type of incontinence you have. Common types include stress incontinence (leakage when coughing, sneezing, or exercising), urge incontinence (overactive bladder), overflow incontinence (bladder doesn’t empty completely), and functional incontinence (physical or mental limitations preventing toilet access). Your doctor can prescribe medications or recommend treatments tailored to your specific needs. Be open about the extent of leakage and its impact on your life.
Pelvic Floor Exercises
Pelvic floor muscles support your bladder and bowel. Strengthening them through Kegel exercises can greatly improve bladder and bowel control. Squeeze and hold the muscles you use to prevent passing gas or urine. Try holding for 10 seconds, then relaxing for 10 seconds. Aim for sets of 10 reps, 3 times a day. Maintaining pelvic floor fitness is crucial for managing incontinence long-term.
Scheduled Bathroom Trips
Don’t wait for the urge to use the toilet. Schedule trips every 2-3 hours based on your patterns. This helps retrain your bladder and prevent accidents. Time bathroom trips around key events like meals, sleep, and exercise. Double voiding – urinating, relaxing, and repeating – empties the bladder more completely. Stick to the schedule religiously, using alarms if needed.
Limit Irritants
Some foods and drinks can irritate the bladder, increasing accidents. Caffeine, alcohol, artificial sweeteners, citrus fruits, and spicy foods are common culprits. Limiting irritants allows the bladder to function properly. Keep a food diary to identify problem items. Drink plenty of water to dilute bladder contents. Discuss dietary changes with your doctor.
Incontinence Products
Use pads, protective underwear, or disposable incontinence pants to cope with leaks, especially when you leave home. Absorbent products give confidence and peace of mind. Bring extra with you on outings. Make sure to dispose of used products properly and wash your hands before and after changes. Choose products that fit well and suit your needs – consult a pharmacist for advice.
Exercise
Low impact exercises can strengthen pelvic floor muscles and improve bladder control. Try walking, swimming, yoga, or Pilates. Avoid jumping and bouncing activities that put pressure on the bladder. Stay active but listen to your body. Modify or stop any exercises that cause leakage. Exercising to maintain a healthy weight also reduces pressure on the bladder.
Seek Support
Incontinence can cause embarrassment, isolation, and mental health struggles. Joining a support group helps you share experiences and tips. Talking with family, friends, and your partner promotes understanding. Be open about your challenges – secrecy compounds distress. Counselling also provides coping methods. You don’t have to manage alone.
Incontinence can disrupt normal routines but doesn’t have to control your life. Taking steps to contain leaks and better manage urges allows you to enjoy daily activities with confidence. Speak with your doctor and be vigilant about self-care. With the right management plan, living well with incontinence is achievable.
