Incontinence is a common condition that can greatly impact a person’s quality of life. It refers to the inability to control bladder or bowel movements, leading to unintentional urine or fecal leakage.

While it is more prevalent among older adults, it can affect individuals of all ages. The good news is that there are several practical strategies that can help prevent incontinence or manage the symptoms effectively. In this article, we will explore ten useful tips and tricks to promote continence and improve urinary and bowel control.

1. Stay Hydrated

It might seem counterintuitive, but staying properly hydrated can actually help prevent incontinence. When we don’t drink enough water, our urine becomes more concentrated, which can irritate the bladder.

On the other hand, drinking enough fluids throughout the day can dilute the urine and reduce bladder irritation. However, it’s important to avoid excessive fluid intake before bedtime to prevent nighttime incontinence.

2. Maintain a Healthy Weight

Carrying excess weight can put additional pressure on the bladder and pelvic floor muscles, increasing the risk of incontinence.

By maintaining a healthy weight through regular exercise and a balanced diet, you can reduce the strain on these muscles and improve continence.

3. Practice Pelvic Floor Exercises

Pelvic floor exercises, also known as Kegel exercises, can help strengthen the muscles that support the bladder and bowel. These exercises involve contracting and relaxing the pelvic floor muscles, which can improve their strength and control.

Regularly practicing pelvic floor exercises can significantly reduce the risk of incontinence and improve bladder and bowel control.

4. Avoid Smoking

Smoking is not only detrimental to your overall health but can also contribute to incontinence. The chemicals in cigarettes can irritate the bladder, leading to increased urgency and frequency of urination.

Quitting smoking can help alleviate these symptoms and reduce the risk of developing incontinence.

5. Limit Caffeine and Alcohol

Caffeine and alcohol act as diuretics, stimulating the production of urine and increasing bladder activity.

For individuals prone to incontinence, it is advisable to limit or avoid the consumption of caffeinated beverages like coffee, tea, and soda, as well as alcoholic drinks. Opting for non-caffeinated and non-alcoholic alternatives can help prevent bladder irritation and reduce the chances of incontinence episodes.

6. Practice Timed Voiding

Timed voiding involves scheduling regular trips to the bathroom, even if you don’t feel the urge to go. This technique can help train your bladder to hold urine for longer periods and improve overall bladder control.

Start with gradually increasing the time intervals between bathroom visits and stick to the schedule consistently. Over time, your bladder will become more accustomed to holding larger volumes of urine.

7. Avoid Constipation

Chronic constipation can put pressure on the bladder and lead to urinary incontinence. To prevent constipation, ensure you consume a diet rich in fiber, drink plenty of water, and engage in regular physical activity.

If necessary, over-the-counter stool softeners or laxatives can provide relief. By maintaining regular bowel movements, you can minimize the strain on the bladder and reduce the risk of incontinence.

8. Wear the Right Clothing

The type of clothing you wear can impact your bladder and bowel control. Tight-fitting clothes, especially around the waist and abdomen, can put pressure on the bladder and exacerbate incontinence symptoms.

Opt for loose-fitting clothing made from breathable fabrics to promote better airflow and reduce discomfort. Additionally, consider choosing undergarments specifically designed for managing incontinence, such as absorbent pads or briefs.

9. Manage Chronic Coughing

Chronic coughing can strain the pelvic floor muscles and weaken their ability to support the bladder and bowel. If you have a persistent cough, it is crucial to address its underlying cause and seek appropriate treatment.

By managing chronic coughing effectively, you can help prevent or alleviate incontinence symptoms.

10. Seek Professional Help

If you are already experiencing incontinence or suspect you might be at risk, it’s essential to consult a healthcare professional. They can evaluate your symptoms, provide a proper diagnosis, and recommend personalized treatment options.

Remember, there are various approaches to managing and treating incontinence, including medications, bladder training, and even surgery in severe cases. A healthcare provider can guide you towards the most effective solution for your specific circumstances.