Helpful Ways to Manage Urinary Incontinence

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Discovering you have incontinence can be an emotional experience and cause quite a lot of discomfort and embarrassment. However, with the right treatment and lifestyle accommodations, you can continue living your life to the fullest and with absolute confidence.

Before moving on and looking at those accommodations, let’s first find out.

What is Urinary Incontinence?

Urinary incontinence is a medical term for bladder leakage, it is defined as any involuntary leakage of urine. Surprisingly it’s not just a result of getting older, almost half the people who suffer from bladder leakage are under fifty years old. It is also important to remember that bladder leakage is not a disease but in fact a symptom of an underlying cause.

What Causes Urinary Incontinence?

Your bladder is one of the few internal organs that you can actually control voluntarily. We all have a set of muscles between our legs called pelvic floor muscles that give us that control. These muscles have to work together with the nerve system that controls bladder function to hold urine and release it.

The signal between your brain and your bladder can sometimes get lost or scrambled. This could be due to:

  • An injury
  • A medical procedure
  • A hysterectomy in women or
  • Prostate surgery in men

Sometimes the muscles of the bladder become weak and have trouble keeping urine in.

5 Lifestyle Changes That Help Manage Urinary Incontinence

If you are suffering from urinary incontinence it would be wise to see a specialist to determine the cause and to find the best treatment specifically for you. Meanwhile, you can consider these lifestyle accommodations to help reduce or manage your bladder leakage.

1. Watch Your Diet

Cut back on food and drinks that can irritate your bladder or act as diuretics, which increase the amount of urine you make. Avoiding these and controlling when and how much liquid you drink can help improve symptoms of urinary incontinence.

Foods and drinks to avoid:

  • spicy foods
  • acidic foods
  • dairy
  • alcohol
  • caffeine
  • carbonated drinks
  • fruit juice
  • coffee

2. Stay Hydrated

You might think it’s a good thing to cut back on your fluid intake to limit your trips to the bathroom, but it is important to stay hydrated. To keep your bladder healthy, drink at least 6 to 7 glasses of water a day.

3. Get Moving

Strengthening your abdominal and pelvic muscles can help prevent or reduce bladder leakage. The following are all great ways to work out your core:

  • Yoga
  • Pilates
  • Tai Chi
  • Zumba
  • Kegels

Exercises like jogging, aerobics and heavy lifting all strain your pelvic floor and are likely to increase leakage.

4. Keep a Bladder Diary

Try keeping a diary of when you go to the toilet, how often you experience leakage and what might have caused it. This will help you and your doctor to learn more about your condition.

5. Always Be Prepared

It’s a good idea to always have some backup incontinence products with you (such as Adult Nappies or Pull ups), as well as some spare clothes and plastic bags, just in case.

How to minimise bladder leakage at night?

Overnight bladder leaks are an inconvenience and it interrupts your sleep. Creating a good nighttime routine can minimize incontinence and allow you to get your 7 to 9 hours of sleep.

1. Limit Fluid Before Bedtime

While you should always make sure you’re drinking enough water during the day, consider tapering off, then eliminating fluid intake after 6 pm. That will allow you to empty your bladder before bedtime, with less likelihood of a nighttime bathroom visit.

2. Go Twice

Even when you think you don’t have to empty your bladder, if you go twice before bed, you’re less likely to have to go during the night.

3. Wear Bedtime Protection

Don’t hesitate to wear absorbent protection to ensure you get a good night’s sleep. Drypers adult range has several options available to protect against nighttime leaks.

Have Peace of Mind

Give yourself peace of mind with a product you can depend on, Drypers adult range products are secure and comfortable, allowing you to manage your bladder leakage with confidence.

We’d love to hear how you manage your urinary incontinence. Please share your story in the comments below!


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