Incontinence can present unique challenges for different people. In this article, MoliCare® provide their top tips for managing incontinence effectively to maintain peace of mind and live comfortably and confidently.
Urinary Incontinence
Urinary incontinence is a loss of control over the bladder, resulting in unintentional urine leakage. This condition can vary in severity, from occasional mild leaks to more significant problems.
Causes of Urinary Incontinence:
Urinary incontinence has a variety of causes, including:
- Weakened pelvic floor muscles.
- Overactive muscles that control the bladder.
- Altered nerves that control the bladder or pelvic floor.
- An enlarged prostate.
- Being overweight.
- Damage from childbirth or surgery.
- Taking certain medications.
- Certain health conditions that affect the brain or nervous system, e.g., Parkinson's or Multiple Sclerosis (MS).
Symptoms of Urinary Incontinence:
Symptoms of incontinence can vary widely from person to person. Some may experience occasional mild leaks, while others may face more severe challenges.
- Leaking urine during everyday activities such as coughing, sneezing, laughing, or exercising.
- Inability to hold on to urine until reaching the toilet.
- Frequent or urgent need to urinate.
- Leaking urine without any warning or urge.
- Bedwetting during sleep.
Managing incontinence can seem overwhelming but with some simple lifestyle changes can make a big difference, here are some top tips from MoliCare®.
Dietary Changes
Certain foods and drinks can irritate the bladder and bowel, which can, in turn, worsen incontinence. These include the following:
- Caffeine.
- Alcohol.
- Acidic fruits and fruit juices.
- Tomato-based foods.
- Chocolate.
- Fizzy drinks.
- Spicy foods.
Reducing or eliminating these from your diet can help you manage incontinence better. Start by avoiding them for a week or two, then gradually reintroduce them to identify triggers. When you can, opt for bladder-friendly drinks.
Stay Hydrated
Although cutting certain drinks and foods out of your diet can help you manage incontinence, you must stay hydrated. Drinking plenty of fluids, especially water, is vital when you have incontinence. Not drinking enough water can lead to more concentrated urine, which is more likely to irritate the bladder and reduce its capacity. Also, it can lead to dehydration. Unfortunately, these can make incontinence symptoms worse.
Pelvic Floor Exercises
Weak pelvic floor muscles can lead to incontinence. Pelvic floor exercises, or Kegel exercises, help to strengthen these muscles. You can locate your pelvic floor muscles by squeezing to stop urine from coming out, but it is important not to practice pelvic floor exercises when passing urine. Learn how to perform pelvic floor exercises using the links below:
Pelvic floor exercises for women
Pelvic floor exercises for men
Stay Active
As well as working on exercising your pelvic floor, keeping your whole body active through regular physical activity can help manage incontinence symptoms. Not only will staying active help relieve symptoms of incontinence, but it will also make you feel happier and healthier overall, better preparing you to manage your incontinence.
So, try integrating some low-impact exercises into your regular routine. For example, you could try moderate activities such as brisk walking, swimming, cycling, pilates and yoga. Aim for at least 30 minutes of these moderate, low-impact exercises and see which ones help manage your incontinence.
Manage Your Medications
Certain medications can cause and worsen incontinence symptoms, so you should be aware of your medications. Drugs that can contribute to incontinence symptoms and bladder control issues include:
- Heart medications
- Drugs to control high blood pressure
- Muscle relaxants
- Antihistamines
- Diuretics
- Antidepressants
- Sedatives
You should consult with your doctor immediately if you are experiencing incontinence or difficulty when urinating while taking any of these drugs. Your doctor may advise you to stop taking these medicines with their monitoring or provide you with an alternative that will help you.
Train Your Bladder
Frequent toilet trips can train your bladder to send premature signals to urinate. Note: bladder training isn’t needed if you visit the toilet every three to four hours. However, visiting the toilet every ten, fifteen, or even thirty minutes can be a cause for concern. Strengthening the pelvic floor will reduce the need to visit the toilet as frequently as well as following bladder training methods.
- Determine Your Toilet Pattern: Keep a bladder diary to establish frequency and to monitor progress.
- Increase Time Between Toilet Breaks: Gradually add fifteen minutes between trips until you reach two-to-four hourly intervals.
- Stick to Your Schedule: Employ distraction techniques if needed to stay on schedule.
Avoid Lifting and Lose Excess Weight
When dealing with incontinence, you should minimise strain or pressure on your pelvic floor muscles by avoiding heavy lifting.
Excess weight can also worsen incontinence as it places pressure on the bladder. Adjust your diet and losing excess weight can lead to fewer incontinence symptoms and make the condition easier to handle. Consult a practice nurse or a health nutritionist to see how you can adjust your diet to lessen the effects of incontinence.
Manage Incontinence with MoliCare®
While incontinence is a condition that does not disappear overnight, integrating these tips into your day-to-day routine can gradually lessen the effects of the condition and enable you to manage incontinence better. By embracing some of these practices, you will have more control in managing your incontinence and your overall well-being.
In the meantime, we recommend MoliCare® absorbent pads, pants, adult nappies and skin cleansing solutions to help manage any level of bladder leaks. MoliCare® are known for the quality and superior performance leaving you feeling dry and secure day and night also in the knowledge that your intimate skin is being cared for.
Sources:
NHS. (n.d.) What are pelvic floor exercises. [online] Available at: https://www.nhs.uk/common-health-questions/womens-health/what-are-pelvic-floor-exercises/ [accessed 30/10/23]
The Urology Foundation. (2024) World Continence Week 2024. [online] Available at: https://www.theurologyfoundation.org/impact-achievements/campaigns/world-continence-week-2024/ [accessed 19/03/2025]
