15.09.2020

Practical advice

The best way to manage incontinence is to take it step by step. Some actions that seem small or insignificant may be extremely helpful. A positive attitude and a willingness to introduce positive change into your life are crucial components.

Where can I start?

Drink enough fluids

The body needs a daily allowance of fluids in order to function properly. The amount varies with age, gender, ambient temperature, or the intensity of daily activities, but the body is able to express when it needs fluids. When you feel thirsty, drink!

Remember:

An adult should consume approximately 6-8 cups of fluids every day. In periods of hot weather, that amount should increase.
Drinking enough liquid helps the kidneys function properly.
It is best to stick to the rule of drinking when you feel thirsty.
It is best to quench your thirst with drinks that don’t contain empty calories. Choose beverages like mineral or spring water, herbal teas, or skimmed milk.

Note: Some herbal teas (e.g. nettle tea) have a diuretic effect. Some fruits, like watermelons or cherries also have this effect.

Limiting fluids to reduce incontinence is not a good solution. Drinking less might decrease urination but will also decrease bladder capacity. This means you might feel the urge to urinate more often than before, even when the bladder isn’t filled up.

Drinking insufficient fluids may lead to dehydration which can be a serious health matter.

Initial symptoms of dehydration:

intense thirst
dry mouth
weight loss
fatigue

Further symptoms of progressing dehydration include gradual energy loss and physical or mental impairment. Progressing dehydration is a serious threat to one’s health.

Keep a healthy diet and take care to relieve yourself regularly

Keeping a healthy diet provides the body with all the necessary nutrients and ensures one’s wellbeing. A balanced diet also helps to avoid problems with digestion. Frequent constipation caused by a poor diet expands the end of the digestive tract. This can put pressure on the bladder and irritate it, limiting its capacity. Additionally, pressure on the urethra can make it difficult to void the bladder, leading to overflow incontinence.

A few rules for healthy dieting that can help you avoid digestive problems:

Breakfast is the most important meal of the day - providing needed energy. Make sure it covers approximately ¼ of your recommended daily calorie demand.
Don’t eat heavily before bedtime - a full stomach makes it difficult to sleep.
If you are on a special diet, strictly follow your doctor/nutritionist’s advice.
Eat slowly – eating in a hurry is not good for you.
Your diet should be varied – remember that your body needs carbohydrates, proteins, and fats to function well.
Eat plenty of fresh fruit and vegetables – they are a crucial part of a healthy diet and are rich in vitamins, minerals, and fiber.
Eat a moderate amount of spicy and very rich food – your problems with digestion may be bigger than the satisfaction of eating such food.
Limit your salt intake – salt affects water retention in your body. Using too much salt can lead to swelling
Avoid empty calories like those found in sweets, chips, or other junk food. Your body doesn’t benefit from these items and the excess calories can be transformed into fat.
Avoid very rich and greasy meals – it is best to have 4-5 light meals instead and eat at the same time every day.
Avoid overeating – this may lead to indigestion.
Try to avoid snacking between meals, which can lead to unwanted weight gain.

Maintain a Healthy Weight

Being overweight can be a cause of urinary incontinence. Excessive amounts of fat in the abdominal area makes the pelvic floor muscles weaker, putting pressure on internal organs like the bladder.

Losing weight can be challenging, but it’s not impossible. The healthiest way to lose weight is to do it gradually. This can be accomplished by keeping a healthy diet and exercising regularly. People who are unable to exercise are advised to try other forms of physical activity. Walks, for example, are a low impact form of physical activity and can also positively affect one’s mood.

Adjust your environment

Providing easy toilet access is one of the most crucial factors in influencing the way incontinent people feel. Adjusting the environment is important for people with limited mobility. Knowing that the way to the toilet is simple and easy makes going to the toilet seem less stressful. This can limit the frequency of urine loss.

What can help?

Wear clothing that makes going to the toilet quicker and easier.
Ensure that the way to the toilet is simple and easy.
Keep a commode next to your bed. This is a good idea if adjusting the surroundings is not possible or you are afraid you won’t make it to the toilet on time. This can be especially useful at night.

Employ preventive treatment

A little effort put into preventive treatment can save you a lot of pain and difficulty with urinary tract infections or skin irritations that may develop into bedsores. Bedridden people are more susceptible to infections and the skin of incontinent people is constantly exposed to wetness from irritant urine. It is important to pay special attention to hygiene.