To manage urinary incontinence is a huge challenge; not just for the physical discomfort it causes the individual but also for the taboo surrounding it. It’s tough to face awkward social situations explaining the need to continuously use the restroom. We get it.
So, we did some research. We are here to cut the clutter on what’s there on the internet to summarise the effective strategies and resources at your disposal to ensure your comfort. This guide encompasses essential tips: consulting your physician to adopting protective products to manage the frustating involuntary urine leakage.
1. Consult a Medical Professional
Commence your journey towards managing urinary incontinence by initiating an open dialogue with a qualified medical practitioner. Doctors possess the expertise to identify the underlying causes of your incontinence and curate a personalised treatment plan that could contain tailored-for-you medication, lifestyle adjustments, or surgical interventions.
It is important that you feel safe with your practitioner to discuss the intricacies of your problem: the frequency, odour, colour, triggers and the amount of leakage.
2. Maintain Optimal Hydration
It may seem paradoxical but staying adequately hydrated is a key step in managing urinary incontinence. Drinking ample water contributes to the overall health of your bladder, reducing the likelihood of infections that can exacerbate incontinence.
Try to keep your fluid intake on a schedule to help retrain your bladder when to fill and when to empty. Also, limit fluid intake after 6 p.m. to reduce night-time voiding and incontinence. Target total fluid intake to one to two litres per day.
Consuming too little fluid during the day can concentrate the urine and irritate the lining of the bladder, whereas too much fluid can increase frequency, leakage and night-time trips. Hence, balanced hydration is crucial.
3. Avoid Bladder Irritants
Some fluids are more difficult for our bladder to process than others. We call these bladder irritants. Caffeine, alcohol, carbonated drinks and high citrus content can worsen symptoms.
By avoiding these common irritants from your daily diet, you are doing your bladder a huge favour!
Note: Tobacco is also very irritating to the bladder lining, in addition to increasing bladder cancer risk.
4. Lifestyle Changes To Manage Urinary Incontinence
A. Eat Healthy
Generic as it sounds, it is still important. Most Indians love their masaale-daar food which is cooked and served with spices and chillis! The food is lip-smacking for sure but your bladder hates it.
Cutting back on spicy and acidic foods will improve your symptoms and overall gut health.
B. Lose weight
Obesity impacts bladders negatively. Even if you’re not obese, try to maintain a healthy weight through regular exercise and a nutritious diet. According to multiple studies, one must lose 5-8% of their weight to be able to see an impact on urine leakage.
C. Quit Smoking
Smoking puts people at risk of developing a chronic cough. This can put an enormous amount of pressure on the pelvic muscles, causing them to weaken. It also increases the chance of stress incontinence. You’ll raise your chances of leaking less if you stop smoking. Click here for some tips on how to quit smoking.
D. Harness the Power of Kegel Exercises
Kegel exercises are designed to engage and release the muscles responsible for urination. They offer a powerful solution for enhancing bladder control. Integrating regular Kegel exercises into your routine can significantly bolster the strength of these muscles, leading to noticeable improvements in your ability to manage urinary incontinence.
5. Embrace Protective Products
In the realm of managing urinary incontinence, the availability of discreet and comfortable protective products is a game-changer. Adult diapers and other protective items are specifically designed to prevent leaks and accidents. This fosters an environment of confidence and reassurance for the individual. By incorporating these products into your routine, you not only ensure protection but also embrace the freedom to live life on your terms.
6. Bladder Train To Manage Urinary Incontinence
People with bladders who are overly active get used to urinating often or at the slightest urge. Some might visit the toilet to avoid an accident even when there’s no need to use the toilet. After a while, the bladder signals the brain it’s full even when it’s not. That creates the urge to urinate.
Bladder training involves changing habits. It means going to the toilet at set times, even when there’s no urge to urinate. If the times between urinating increase gradually, the bladder fills more fully. This helps control the urge to urinate.
A bladder training program to better manage urinary incontinence follows these basic steps:
- Recognise the pattern: Maintain a journal over a span of several days. Documenting each instance of urination. This record can be used by a medical professional to formulate a tailored bladder training timetable.
- Extend the intervals: Referencing your bladder diary, determine your typical time gaps between urinations and extend these periods by 15 minutes. For instance, if you typically urinate every hour, attempt to hold off for an hour and 15 minutes.
- Gradual increment of time: Gradually lengthen the intervals between toilet visits, working towards achieving a span of 2-4 hours between each trip. This gradual progression maximises the likelihood of successful outcomes.
- Adhere to the timetable: Once your customised schedule is established, make a committed effort to adhere to it. Urinate immediately upon waking in the morning, and respect the designated times even if you don’t feel an immediate urge.
- Manage urges appropriately: If you experience an urge but it’s not yet time for the next scheduled urination, try to delay the response. Engage in distractions. You can also try relaxation techniques like deep breathing. If you sense an impending accident, promptly use the toilet and then resume following the established schedule.
- Keep going even if you fail the first few times. Your control is likely to increase.
Conclusion
It’s important to recognise that managing urinary incontinence is a gradual process. Be open to experimentation. However, with the right lifestyle and a support system, you have the potential to maintain an excellent quality of life.
From initiating conversations with medical professionals to incorporating protective products and proactive strategies, you are equipped with a comprehensive toolkit to now navigate this path.