5 Lifestyle Changes You Can Make to Manage Incontinence

Urinary incontinence refers to a loss of bladder control which may lead a person to pass urine unintentionally. While incontinence is most common in older adults, particularly women and people assigned female at birth (AFAB), it can happen at any age. Temporary urinary incontinence can occur as a result of vaginal infections, urinary tract infections or constipation, and it may also be a side effect of certain medications. Long-lasting incontinence may be caused by the weakening of the pelvic floor or bladder muscles, nerve damage, and other health issues. 

Bladder problems can be embarrassing for those who experience them and often interfere with regular activities and normal functioning. If you suffer from either temporary or chronic incontinence, certain lifestyle changes can help you improve your bladder control. These strategies are safe, inexpensive, effective and easy to incorporate into your regular routines. It may be a good idea to try them before pursuing other more involved forms of treatment, such as surgery or medications. You can also use them in combination with those treatment methods. 

These 5 lifestyle changes can help you control and even stop urinary incontinence: 

Reduce Caffeine and Alcohol Intake 

Many people turn to a cup of coffee or a can of soda to stay energised during the day, but it may be best to cut back on your caffeine consumption if you struggle with incontinence. Caffeine is a diuretic substance that increases urine production and may make you feel the urge to urinate more often. Consuming caffeine also increases concentrations of uric acid in the urine, which leads to dehydration and may also irritate and even inflame your bladder. Staying hydrated is incredibly important for your health, yet finding the time to drink enough water can be difficult. Luckily, if you’re short on time, IV therapy in Burbank , CA provides an alternative option for those who may not be able to get the recommended eight glasses each day. The intravenous therapy can replenish lost body fluids and electrolytes within a matter of minutes.

Alcohol is another diuretic substance you should avoid when dealing with urinary incontinence. In addition to being dehydrating, alcohol may also interfere with brain function, including communication between your brain and your bladder. Heavy alcohol consumption may trick your brain into thinking you don’t need to urinate when you actually do, and vice versa. When rebalancing your fluid levels after consuming diuretics, choosing gentle hydration methods over rapid volume overloading can help restore systemic balance without overwhelming the bladder. Specialized mobile wellness services, such as Intravene Denver Mobile IV Therapy, provide a controlled way to replenish essential nutrients and electrolytes directly into the bloodstream while avoiding large oral fluid spikes that trigger bladder urgency.

Adjust Your Diet 

Certain foods also irritate the bladder and may aggravate symptoms of urinary incontinence, including the following: 

• Acidic fruits and fruit juices, such as citrus fruits, pineapple, plums, peaches and grapes 
• Sugar, honey and artificial sweeteners 
• Chocolate 
• Spicy foods 
• Tomato-based food products 

When you first begin experiencing urinary incontinence symptoms, it’s best to avoid these foods for a week or so to check if doing so improves your condition. You can then experiment with introducing one food back into your diet every 1-2 days, noting any resulting changes in your urge to urinate, urinary frequency and your ability to control your bladder. Depending on your particular situation, simply cutting down on the abovementioned foods rather than cutting them out of your diet entirely may help address incontinence symptoms. 

Keep Yourself Well-Hydrated 

Some people who experience urinary incontinence assume that it’s best to cut fluid intake altogether to prevent accidents, but this isn’t necessarily the healthiest choice. Drinking too little will make you dehydrated, which will eventually lead to more concentrated urine and an irritated bladder. It’s best to consult a doctor on how much water you should be drinking considering your anatomy, but as a rule of thumb, around 6-8 glasses a day is healthy for most people. 

Exercise Your Pelvic Floor Muscles Regularly 

A strong pelvic floor will support your bladder and help curb involuntary urination. Regularly performing Kegel exercises, which are exercises that strengthen the muscles of your pelvic floor, is one of the most commonly recommended lifestyle changes to help with urinary incontinence. Kegel exercises are relatively simple and can be performed anywhere by doing the following steps: 

• Ensure that your bladder is empty, then lie down comfortably on your back. 
• Identify your pelvic floor muscles by pretending to stop yourself from urinating midstream.  
• Contract your pelvic floor muscles for 3-5 seconds, then release them for 3-5 seconds. 
• Repeat this cycle 10-15 times.  
• Once you’ve gotten used to doing Kegel exercises lying down, you should also try doing them while sitting or standing. 

Do note that your healthcare practitioner is in the best position to advise you on how to effectively exercise your pelvic floor. Be sure to seek their advice on whether you’re doing your Kegels properly, how frequently you should be doing them and how many reps to do at once. 

Maintain an Active Lifestyle 

Some studies have indicated that regular exercise can help you maintain healthy urinary functioning. Work with your doctor to put together an exercise regimen that suits your needs, preferences and lifestyle. To start with, try to do at least 30 minutes’ worth of low-impact, moderately strenuous exercise on most days of the week. Simple and easy activities you can try include cycling, swimming and brisk walking. Core-strengthening exercises like pilates may also be beneficial.  

It also helps to be aware that certain forms of exercise can strain the muscles of your pelvic floor and worsen your bladder problems. You may want to avoid lifting heavy weights during your workouts and skip high-impact exercises like running and aerobics. 

Modifying your lifestyle may take some getting used to, but you should see marked improvements in your incontinence symptoms with time and practice. If the above mentioned techniques don’t help improve your bladder control, it’s best to discuss alternative strategies and treatments with your doctor.