1. Women should sit on the toilet rather than hover as it will enable them to empty their bladders properly
  2. Sit comfortably with knees just above hip level, with arms on knees to open bowels.
  3. Eat a well-balanced diet
  4. Never go to the toilet ‘just in case’ because the bladder will get used to holding smaller volumes, thus developing frequency and urgency.
  5. Feel relaxed, unhurried and safe when using a toilet
  6. Stop smoking
  7. Carry a spare set of clothes for continence issues
  8. Drink gradually throughout the day, large volumes in the evening could lead to nocturnal frequency
  9. Practice pelvic floor exercises
  10. Cut down on caffeine – has a diuretic effect
  11. Stay hydrated – people often cut down on water and other fluids to reduce the risk of accidents, but by drinking less urine becomes more concentrated, which is more irritating for the bladder and increases urinary incontinence
  12. A Radar key will allow access to all disabled public toilets and can be obtained from the local authority or online.
  13. Lose weight – extra weight may increase pressure in the abdomen and worsen urinary incontinence.

living with incontinence tips