Urinary incontinence results from a loss of bladder control, resulting in unintentional urinary leaks. This condition can have profound effects on your way of life. But understanding ways to manage incontinence can increase your comfort and confidence. Use these five tips for living with urinary incontinence.
1. Read Helpful Resources
While many people experience urinary incontinence, embarrassment can make people feel like they struggle alone. Reading helpful resources regarding incontinence can remove the stigma and empower you with information regarding treatments, exercises, and management options. Reliable sources keep you up to date on the latest information that can improve your well-being and health.
2. Drink Plenty of Water
The next tip for living with urinary incontinence is to drink plenty of water. Cutting back on water in the hopes of avoiding incontinence can harm your health because your body’s processes require hydration. If you don’t drink enough water, the urine can irritate your bladder and heighten your sense of urgency.
3. Do Pelvic Floor Exercises
Pelvic floor exercises strengthen the muscles that support your bladder and other organs. These exercises can greatly reduce the frequency of urine leaks and reduce your sense of urgency.
Talk to a doctor to find the right exercise routine for you. You will contract and release your muscles as if you’re stopping the flow of urine or the passing of gas. One common routine is to tighten your muscles for three seconds, then slowly relax them for three seconds. Do one set of 10 to 15 muscle contractions, three times a day.
4. Prepare for Public Spaces
Knowing restroom locations can help you feel less anxious when you’re in public. Whenever you visit a place, find out the location of the nearest restroom. You can also download a bathroom locator app on your phone to find clean bathrooms near you.
A simple and effective option for managing incontinence is to wear adult briefs. Modern briefs have a discreet design that doesn’t hamper an active lifestyle, and they’ll keep you comfortable.
5. Have a Healthy BMI
Finally, one of the best ways to decrease pressure on your bladder is to have a healthy body mass index (BMI). Eating a diet rich in fruits and vegetables and minimizing your sugar intake will help you maintain or reach a healthy BMI. Exercising and regularly moving as much as possible can also help you accomplish your goal.