Once you have had your 6-8 cups or glasses of fluid, reducing your fluids after your evening meal will help you to stop getting up overnight.
Eliminate caffeinated drinks (remember chai, green tea and energy drinks may be caffeinated). Fizzy drinks and drinks with added colouring and sweeteners, as well as alcohol, can worsen symptoms and cause increasing frequency.
To avoid constipation, which can worsen bladder leakage, try to eat plenty of fibre.
Exercise for 30 minutes of moderate physical activity most days of the week. This maintains general muscle function and mobility.
Avoid fitness activities that cause bladder leakage – they won't make it better.
Do pelvic floor exercises regularly so that you can use the muscles to help prevent leakage.
You may need to see a pelvic floor physiotherapist if your technique is incorrect, and to teach you bladder retraining techniques.
Protect your Muscles:
Avoid heavy lifting, as this can weaken your pelvic floor; take particular care lifting children, and weights at the gym. Learn to 'brace' your pelvic floor muscles prior to any lifting.
Visit your doctor if you have ongoing respiratory problems that cause you to cough.
Hormone replacement therapy (HRT):
In some women, incontinence becomes worse after menopause due to a reduction in the hormone oestrogen
Sometimes the use of oestrogen therapies, particularly vaginally, may help – speak to your doctor for more information.
Regular toilet habits:
- Empty your bladder only when you have the urge to do so
- Avoid the habit of going to the toilet 'just in case'
- Sit down properly with your feet firmly supported to fully relax your pelvic floor and sphincter muscles, and lean forward with your elbows on your knees
- Don't strain to empty your bladder
- Don't stop the flow of urine midstream as an exercise, as this can send incorrect messages to your bladder and stop it from emptying completely
- Take your time; don't rush
Retrain your bladder is a possible prevention strategy. This can be a challenging task and should be guided by a health professional to ensure it is done correctly.
Re-evaluation and/or assessment of current medications that may be leading to incontinence. Some individuals may also be placed on medications as a form of management of incontinence.
For some surgical intervention may be needed in order to address incontinence issues.
Use of appropriate Continence products is a great, easy, effective, and efficient way in managing incontinence.