Coping with Incontinence: 23 Tips to Keep Doing the Things You Love

Don’t get caught out in public without a backup outfit should you have an accident. Carry a backpack with extra clothes inside so you are always prepared — just in case.

What if you have more than one accident while you’re out and about or you forgot your backpack? Store another change of clothes in your car as a backup. 

Don’t avoid staying hydrated to lessen your trips to the bathroom. Depriving your body of fluids leads to more problems, not less. And you don’t want that, right? Dehydration is not the answer to your condition.

No matter what you’re doing, stop, and take a bathroom break every two to three hours. Sticking to a consistent schedule helps you train your bladder to go at specific times throughout your day. This keeps your bladder from getting too full and helps you hold it for more extended periods.

Don’t wait to feel that sense of urgency that signals you really have to go — and fast. You need to give yourself plenty of time to make it to the bathroom so you can avoid an accident.

Recommended Reading: Ask the Expert: Coping with Incontinence

When you go out, locate the restrooms as soon as you get to your destination. It’s important that you know exactly where they are so you don’t have an accident trying to find them.

Kegel exercises help strengthen pelvic muscles and reduce incontinence. These exercises can be performed several times per day, and there are many products available that can help you achieve results faster. Ask your doctor for instructions on how to do these exercises and for their advice on products they would recommend to help.

Alcohol and caffeine are diuretics that irritate your bladder. Consume these beverages on a limited basis to reduce their effects.

New products are being created all the time for adults who suffer from incontinence symptoms. Stay up to date on what’s available, and don’t be afraid to give something new a try. Research products online and ask your doctor for advice.

Medications can cause incontinence in some cases. Read the side effects of the medications you are on and any new ones you’re prescribed. Talk to your doctor about your concerns if you think your medication could be the cause of your symptoms.

Don’t let your symptoms stop you from enjoying life. It’s crucial to your health for you to remain active physically and socially. You can’t let fear prevent you from doing the things you love like spending time with your family and friends. Ask for help and talk about it when you feel the need to.

You strain your pelvic floor muscles anytime you lift things. Picking up small kids, grocery bags, or other heavy items can cause embarrassing accidents. On the occasions lifting is necessary, tighten your pelvic floor muscles throughout the lift.

Obesity can cause incontinence by weakening your pelvic floor muscles. The pressure of fatty tissue on your bladder causes leaks. It’s possible with a healthy diet and exercise that your incontinence symptoms could go away completely.

Constipation makes urinary incontinence symptoms worse because straining to poop weakens your pelvic floor muscles. Never hold it when you need to have a bowel movement, and make sure you’re eating plenty of fiber in your diet.

Spicy and acidic foods like hot wings, curries, or oranges irritate your bladder and cause leaks. Avoid these foods at all costs, and choose healthier options instead.

According to the University of California, San Francisco (UCSF), yoga can be beneficial for seniors coping with incontinence. Researchers discovered that yoga helps people avoid leaks by giving them more control over urination. Participating in yoga frequently strengthens pelvic floor muscles and reduces symptoms of anxiety and depression — which can cause incontinence or make it worse.

Save yourself from embarrassment and gain some peace of mind by wearing liners or pads. You don’t have to wear the bulky, plastic-coated adult diapers to prevent leaks. Many crafty moms have started sewing cloth pads and liners that are absorbent and comfortable. You can purchase them from online retailers such as Amazon or Etsy, or make your own.

You don’t want to have an accident because you were struggling to remove your clothes in the bathroom. Wear outfits that are easy to take off and put back on.

Your doctor will likely ask you to keep a journal of your bathroom habits to aid in diagnosing the cause of your incontinence issues. Record what and how much you drink, what time you urinate, and how many leaks or accidents you have. Do this for several days and take it with you when you see your doctor.

Urinate, wait for a few minutes, and then try to urinate again. This is called double voiding, and it helps you learn to empty your bladder completely.

In some cases, you might be able to lengthen the amount of time between bathroom trips by training your bladder. When you feel the urge to go, hold it for 10 minutes and then urinate. After doing this for a while, you should be able to lengthen the time between bathroom breaks to 2.5 to 3.5 hours.

Coping with incontinence doesn’t have to stop you from living your life. Talk to your healthcare provider as soon as you start having symptoms — don’t put it off! The sooner you address the problem, the better. Always keep your doctors informed on your health so they can develop the best treatment plan possible to help you. Failure to disclose symptoms could lead to an incorrect diagnosis of your condition. 

Did you find the information in this article helpful? Read more articles like this one in OutreachNC Magazine.

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