As an adult, incontinence can be an embarrassing and isolating condition. It can make you feel like you cannot leave the safety and comfort of your home, for fear of having an accident.

But it’s important to remember that you are not alone, and that there is help available. In this article, we will explore some expert advice on managing incontinence so that you can confidently navigate the world outside of your home.

Understand Your Type of Incontinence

The first step to managing incontinence is understanding what type of incontinence you are experiencing. There are several types of incontinence, including stress incontinence, urge incontinence, and overflow incontinence.

Stress incontinence occurs when you experience leakage during physical activity such as coughing, sneezing, or exercise. Urge incontinence is marked by a sudden and strong urge to urinate that is often followed by involuntary leakage. Overflow incontinence occurs when you cannot completely empty your bladder, leading to constant dribbling.

If you are unsure about what type of incontinence you have, it is important to see a healthcare provider. They can help diagnose the specific type of incontinence and develop a treatment plan.

Practice Pelvic Floor Exercises

One effective way to manage incontinence is to practice pelvic floor exercises. These exercises can strengthen the muscles that control urination, making it easier to hold urine in or release it as needed.

Pelvic floor exercises involve squeezing and holding the muscles that control urinary flow for several seconds at a time, then releasing and relaxing these muscles. Aim to do three sets of 10 repetitions per day.

Avoid Trigger Foods and Drinks

Some foods and drinks can exacerbate incontinence symptoms. These include caffeine, alcohol, acidic foods such as citrus fruits and tomatoes, and spicy foods. Try to limit your intake of these types of foods and drinks to see if your symptoms improve.

Create a Bathroom Schedule

If you experience urge incontinence, creating a bathroom schedule can be helpful. Rather than waiting until you feel the urge to go, plan to use the restroom every few hours throughout the day.

This can help prevent accidents and give you more confidence when you are out and about.

Wear Protective Undergarments

Wearing protective undergarments such as adult diapers or pads can provide peace of mind and prevent embarrassing accidents. These products are discreet and can be worn under clothing without anyone noticing.

They are also widely available and can be purchased at most drugstores or online.

Seek Professional Help

If your incontinence is severe or is having a significant impact on your quality of life, it may be time to seek professional help.

A healthcare provider or a specialist in urology or gynecology can help you explore other treatment options, such as medications, surgery, or bladder training.

Don’t Let Incontinence Control Your Life

Incontinence can be a challenging condition to manage, but with the right support and resources, you can live a full and active life. Remember that you are not alone, and that there are effective treatments available.

Take the steps outlined in this article, and don’t let incontinence control your life any longer.