How to Manage Your Incontinence

Bladder and bowel control issues affect up to 10% of men and 38% of women in Australia. Incontinence is most common in older individuals and women who are pregnant or have given birth recently. However, it can result for a variety of different reasons.

Incontinence can be a symptom of easily treatable medical conditions such as urinary tract infections and constipation. It can also be present with underlying physical problems or changes like obesity, multiple sclerosis, menopause, stroke, prostate cancer, and diabetes (to name a few). However, incontinence doesn't always have to be a result of a medical condition; many experience leaks from consuming foods, drinks and medications that stimulate your bladder like alcohol, caffeine, heart and blood pressure medications and more.

Unfortunately, incontinence isn't always preventable, but there are ways to control it. Keep reading to learn some of the best ways to manage your incontinence.

Strengthen your pelvic floor muscles

Pelvic floor training is one of the best at-home exercises you can do to help with your incontinence. These easy workouts strengthen the muscles under the uterus, bladder, and bowel to help with controlling urination.

Proper planning

Being adequately prepared before leaving home is one of the most important things you can do if you are living with incontinence. Make sure you are ready for your day by carrying all your accessories with you, knowing where toilets will be on your travels and being sure to make last-minute loo stops.

Confidence Club did a customer survey on incontinence management, and on the topic of planning, they suggested carrying spare pads, looking at a map to know where bathrooms will be, using the toilet just before heading out, stopping every hour when travelling to use the loo and keeping everything together in one bag.

Frequently emptying your bladder

Regular trips to the toilet to try and empty your bladder ensure that it never gets too full. Therefore, it's good practice to go to the toilet regularly rather than waiting for the urge to go.

Wear incontinence products

Pads and other incontinence products are designed to catch leaks and can be discreetly worn under clothing. They can range in their absorbency levels, depending on your personal needs. They also do not take up much room in a bag, so they are easy to carry when you are out and about. They are especially helpful if you are self-conscious about your incontinence as nobody will know they are there.

Avoid drinking lots of fluid and large meals before physical activity

If you are planning on working out, make sure you empty your bladder beforehand and avoid eating a large meal, as this will put extra pressure on your bladder. In addition, try to avoid lifting heavy weights or exercises which push or bounce on your pelvis. Instead, activities such as swimming, yoga and walking are best.

Avoid beverages before bed

Try to avoid drinking fluids (especially diuretics) for an hour before bedtime to avoid leaks and multiple toilet trips through the night.

ConfidenceClub's survey had feedback from customers recommending using slips and waterproof sheets, wearing two pairs of pull-ups, sleeping on your back and saving your final trip to the toilet for just before you go to sleep. They also recommended trying different incontinence products to find which one is best for you to help you get an undisturbed night's sleep.

Maintaining a healthy body weight

Many studies have shown that being overweight is directly related to urinary incontinence. Working on losing a few KG or maintaining a healthy body weight can help manage it.

Bladder training

Bladder training is where you practice stretching the time from one toilet trip to the next. The goal is to extend the amount of time between bathroom visits, and over time you can work on improving your bladder control to avoid leaks.

Drink plenty of water

When you are struggling with incontinence, a common thought is that you need to avoid drinking as much as possible, but this can lead to dehydration, making bladder control more difficult. Ensure you are drinking plenty of water at the right times (not too much before bed or before any physical activities).

Watch what you eat or drink

As mentioned before, avoiding drinking before physical activity or sleep can save you from accidents but also controlling what you eat and drink can help. Try cutting out caffeine, alcohol, carbonated drinks, spicy foods and some acidic fruits.

In addition to foods and drinks, some medications can also cause incontinence. While it's not always an option to stop taking certain medications, you can be more prepared for uncontrolled leaks if you know that what you are taking makes bladder and bowel control more difficult.

Conclusion

If you are experiencing incontinence, you are among over 5 million Australians living with the same issues. Some of these may be experiencing short term effects, while others could have been living with it for many years, if not their whole lives. And while incontinence isn't always preventable, there are plenty of ways to manage it to help you lead a normal life.