Incontinence Prevention: Get Ahead of the Challenges

Did you know that around half of adult women will experience urinary incontinence at some point in their lives? While urine leakage is actually quite common, it can still be very embarrassing to talk about.

Here at Jude, we are passionate about breaking the stigmas surrounding urinary incontinence as well as other bladder and bowel problems.

In this article, we'll present you with a few ways in which you can maintain a healthy bladder and prevent incontinence.

9 Ways to Prevent Urinary Incontinence

Urinary incontinence can be caused by pregnancy, childbirth, low oestrogen levels, urinary tract infections, and trauma to the abdominal muscles. In some cases, urinary incontinence is caused by the natural ageing process and the thinning of the tissue surrounding the bladder wall.

While you cannot always prevent urinary incontinence, there are several ways you can maintain healthy bladder control. Such as:

1. Don’t go “just in case”

A “just in case” pee is when you empty your bladder even though you don’t have an urge and as a precaution before leaving the house or starting an activity. Although an occasional “just in case” pee may be needed now and then, doing them on a regular basis can train your bladder to want to pee even when it is not full. Over time this can lead to urge incontinence and overactive bladder in the long-term.

2. Doing pelvic floor exercises

Doing pelvic floor exercises regularly from a young age to post-menopause is generally helpful in preventing stress incontinence. Women should start pelvic floor exercises during pregnancy to prepare for childbirth and to help prevent bladder leaks caused by weakened pelvic muscles. Strengthening your pelvic floor muscles can help you achieve better bladder control. There are plenty of beginner-friendly pelvic floor exercises for you to explore. For the best results, it may be helpful to work with a pelvic floor physiotherapist. After childbirth, pelvic floor exercises are also beneficial as they help to restore strength in your muscles and once again reduce the risk of long-term incontinence. ,

3. Quitting smoking

Not only is smoking bad for your lungs and general health, but it can also have a negative effect on your bladder. Smoking can worsen overactive bladder symptoms and contribute to bladder irritation. If you've wanted to quit smoking for a while now, this is your sign to give it up for good.

4. Avoiding bladder irritants

Did you know that certain foods and drinks stimulate and irritate the bladder? This is why we usually need to pee more frequently after drinking a cup of coffee. In addition to tea and coffee, some of the most common bladder irritants include:

• Fizzy drinks

• Spicy foods

• Citrus fruits

• Caffeine

• Acidic foods

• Alcohol

While it may be difficult to eliminate the abovementioned foods entirely from your diet, you should try to limit/ moderate your intake to support your bladder health (particularly if you experience urgency/ overactive bladder symptoms).

5. Maintaining a healthy weight

If you are overweight, the extra weight around your abdomen puts pressure on your bladder. This additional pressure can make you feel like you need to urinate, even when your bladder isn't full.

However, you can maintain a healthy body weight by leading an active life and eating nutritious foods. If you are battling with losing weight, you should speak to your GP, as you may have an underlying condition or underlying factors at play..

6. Not holding your pee in

Do you hold your urine in when you feel the urge to pee? This action could weaken your pelvic muscles and lead to a urinary tract infection. Make sure you go to the bathroom when you need to go, even if it's not the most convenient time.

When you urinate, you should try to relax all your bladder muscles and take your time on the toilet to ensure your bladder is properly emptied. These small bathroom habits can make a huge difference to the overall health of your bladder.

7. Preventing constipation

Similar to being overweight, your bladder is under increased pressure when you're constipated. If you are constipated for prolonged periods, this extra pressure could damage and weaken your pelvic muscles. However, you can avoid constipation by eating enough fibre and exercising regularly.

If constipation becomes a recurring problem, you may want to look into stool softeners and fibre supplements under the guidance of your GP.

8. Managing your stress levels

Prolonged stress and anxiety could worsen overactive bladder and urinary incontinence symptoms. This is why it is so important to find ways to manage your stress levels and make time to relax and unwind each day.

Some ways in which you could add relaxation to your everyday life include taking warm baths, reading a book, going for a walk, and taking a nap. Bear in mind if you experience anxiety you may wish to seek advice from your doctor and consider taking therapy or medication.

9. Stay hydrated

You'll know you're drinking enough water if your pee is pale yellow. Dark yellow or orange urine is a clear sign that you are dehydrated and are not getting enough liquids. You can monitor your hydration level by checking the colour of your pee. Typically, you should also be urinating every few hours.

Each person is different and the recommended amount of water per day will depend on your size, where you live, and how active you are.

FAQs

What are the different types of urinary incontinence?

There are five main types of urinary incontinence, including:

• Stress incontinence

• Urge incontinence

• Mixed incontinence

• Overflow incontinence

• Functional incontinence

How do you treat urinary incontinence?

There are many ways to treat urinary incontinence, including lifestyle changes, nerve stimulation, the injection of bulking agents, and surgery. Many women also find bladder care supplements helpful. The right treatment for you will depend on the severity of your symptoms and the underlying causes. Working with a healthcare professional to choose the right treatment for you is the best way to get a tailored solution.

How do you manage urinary incontinence symptoms?

One of the best ways to manage urine leakage is by wearing leak-proof underwear and incontinence pads. You can also implement healthy lifestyle changes, keep a bladder diary, and strengthen your pelvic muscles.

How is urinary incontinence diagnosed?

Incontinence is a symptom but General practitioners (GPs) are usually able to diagnose what is causing your urinary incontinence by asking about your medical history and incontinence symptoms. You may be asked to keep a bladder diary, provide urine samples, and undergo a physical exam to help determine the causes. From there, your GP will recommend a treatment plan.

Final Thoughts

In some cases, urinary incontinence cannot be prevented...especially if it's caused by life events like menopause. However, there are many ways in which you can maintain a healthy bladder and manage your symptoms should you develop incontinence.

Here at Jude, we aim to destigmatise incontinence by providing helpful resources and specialised incontinence products, including pads and leak-proof underwear. Urinary incontinence doesn't need to be something you're ashamed of and you can still lead a happy and fulfilling life.

Jude’s clinically proven supplements give you better bladder and pelvic floor control, helping you sleep through the night and regain the freedom to live life on your own terms. With just one capsule morning and night, you'll have relief from need-to-go urgency in just 12 weeks.