Urge incontinence, a common condition that stems from urinary urgency or overactive bladder, can be frustrating and embarrassing, doesn’t have to control your life. By making specific behavioral changes, you can effectively manage and treat this condition. In this article, we will explore in-depth the empowering behavioral changes that can help you address urinary incontinence symptoms and regain control over your bladder. The best part? Many of these changes can be done right from the comfort of your own home.
Bladder Training: Take Charge of Your Bladder
Bladder training is a technique that helps retrain your bladder to increase its capacity and control the urge to urinate. By slowly increasing the time between bathroom visits, you can actually re-train your bladder muscles to hold urine for longer periods of time.
Start by setting a schedule for bathroom visits at regular intervals, gradually increasing the time between trips. For example, if you typically feel the urge to urinate every hour, try extending the interval to one hour and fifteen minutes, and then gradually increase it further. By practicing mindful control and gradually stretching the time between bathroom breaks, you can effectively reduce the frequency of leaks and improve bladder function.
Bladder Training: Take Charge of Your Bladder
Proper fluid management is essential for managing urinary incontinence. While it may seem logical to limit your fluid intake, it’s important to strike a balance. Avoid excessive fluid intake that can lead to increased urine production and frequent trips to the bathroom. However, you’ll also want to make sure you’re staying properly hydrated, as dehydration can irritate the bladder and worsen symptoms.
Aim for moderate hydration by drinking water throughout the day and spacing out your fluid intake. Steer clear of diuretic beverages like caffeine and alcohol, as they can irritate the bladder and contribute to leakage. (Learn this easy trick to tell if you’re drinking enough fluids!)
Dietary Modifications: Nourishing Your Bladder
Certain foods and beverages can irritate the bladder and worsen urinary incontinence symptoms. To alleviate discomfort, consider making dietary modifications. Avoid spicy foods, acidic fruits like oranges and tomatoes, carbonated beverages, and artificial sweeteners. Instead, opt for bladder-friendly foods like apples, bananas, broccoli, whole grains, and lean proteins. A diet rich in fiber can also prevent constipation, which can worsen urinary incontinence.
Of course, everyone is different and what may be irritating to one person may be just fine for another. Try keeping a bladder diary to record the foods you eat and any resulting bladder irritation or leaks. You may start to see some trends that will point toward problematic foods. (Read more about foods to avoid, and ones to incorporate when you have Overactive Bladder here.)
Pelvic Floor Exercises: Strengthening Your Foundation
Pelvic floor exercises, commonly known as Kegels, are specifically designed to strengthen the muscles that support the bladder. These exercises involve contracting and relaxing the pelvic floor muscles, which can improve bladder control and reduce leaks.
To perform Kegels, squeeze the muscles you would use to stop the flow of urine, hold for a few seconds, and then release. Repeat this exercise multiple times throughout the day. Gradually increase the duration and intensity of the contractions as your muscles become stronger. Regularly incorporating Kegels into your routine can gradually enhance your pelvic floor strength and provide better urinary control.
Of course, everyone is different and what may be irritating to one person may be just fine for another. Try keeping a bladder diary to record the foods you eat and any resulting bladder irritation or leaks. You may start to see some trends that will point toward problematic foods. (Read more about foods to avoid, and ones to incorporate when you have Overactive Bladder here.)
Note: Kegel exercises are not for everyone. In fact, some women who have pelvic floors that are too tense may be doing more harm than good if performing Kegels. Learn more about the pelvic floor here, and be sure to check with a physical therapist specializing in women’s health before starting Kegel exercises.
Weight Management: Shedding the Extra Load
Maintaining a healthy weight is not only beneficial for your overall well-being but can also significantly impact urinary incontinence symptoms. Excess weight puts additional pressure on the bladder, making leaks more likely. Engaging in regular exercise, such as walking, swimming, or yoga, can help you shed unwanted pounds and alleviate the burden on your bladder. Additionally, following a balanced diet that includes fruits, vegetables, whole grains, and lean proteins can aid in weight management and reduce the strain on your bladder.
Toilet Habits: Techniques for Optimal Relief
It sounds strange, but how you pee can also affect bladder leaks in the long run. Simple changes to your toilet habits can greatly improve urinary incontinence symptoms. Take your time while urinating, ensuring your bladder empties completely with each trip to the bathroom. Avoid straining or rushing, as these actions can weaken the pelvic floor muscles and worsen leakage. Relax and breathe deeply while urinating to facilitate a complete voiding of the bladder. And, when you feel the urge to urinate, don’t ignore it.
Stress Management: Calm Your Body, Calm Your Bladder
Stress can be a contributing factor to urinary incontinence symptoms as it disrupts the intricate connection between the brain and bladder. Incorporating stress management techniques into your daily routine can help reduce stress levels and indirectly improve bladder control. Engage in activities such as deep breathing exercises, meditation, yoga, or hobbies that promote relaxation and help alleviate stress. By calming your mind and body, you create an environment where your bladder can function more efficiently. Learn more about how stress affects the bladder here.
Urinary incontinence is a manageable condition, and by implementing specific behavioral changes, you can regain control and live a leak-free life.
Remember, it’s essential to consult with a healthcare professional to determine the best course of action for your specific situation. With dedication and perseverance, these behavioral changes can significantly reduce urinary incontinence symptoms and empower you to lead a full and active life. Embrace the journey of taking control of your bladder health and enjoy the newfound confidence and freedom that comes with it.
Neuromodulation
For some people, lifestyle changes and pelvic floor exercises are enough to improve overactive bladder (OAB) symptoms, but others may still struggle with urgency or leaks even after trying these approaches. In those cases, neuromodulation can be a helpful next step. Neuromodulation uses gentle electrical stimulation to calm the nerves that influence bladder function and can be delivered in different ways — including in-office nerve stimulation, implantable devices placed under the skin, or external at-home systems like Elitone URGE. Talk with your healthcare provider about whether neuromodulation might be an appropriate option based on your symptoms and treatment history.
