6 Smart Ways for Coping with Urinary Incontinence

Article about 6 Smart Ways for Coping with Urinary Incontinence

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Nov 22, 2021

Urinary Incontinence, Overactive Bubble 

Are you suffering from urinary incontinence that you cannot control? You are not alone. Millions of people of all ages have bladder control problems, with most of them suffering in silence as they feel awkward or shy to talk about it with their family members, friends, or even doctors.  

Research findings reveal up to 3% of teenagers suffer from urinary incontinence, with almost 25% of women having the issue for a minimum of one year after giving birth. Most of them claim their weak bladders prevent them from taking part in various sporting activities. The report also revealed between 11% to 34% of older men suffer from urinary incontinence.  

Several ways can help you reduce the urinary incontinence risk and avoid accidental leaks. Below are six innovative ways you can use to help you cope with urinary incontinence.  

1. Empty the Bladder Regularly  


Visiting the bathroom on schedule is significant. You can time yourself, for instance, after every two or three hours, even when you do not have the urge to urinate. It applies to people suffering from urinary incontinence or overactive bladders. Emptying the bladder before leaving the house or any other place will reduce leakages and prevent embarrassment.  

Sometimes, you might find it hard to get to the bathroom as often. To prepare yourself for the circumstances, you can buy Depends incontinence underwear. However, it would help if you changed it frequently to help protect your skin. In a day, you can change the Depends 4-6 times.  

2. Practice Yoga  


Yoga, Asana, Pose, Hatha, Woman, Girl  

Trying out yoga will help reduce urinary incontinence symptoms, according to research at the University of California, San Francisco. Practicing yoga is vital for individuals suffering from urinary incontinence to control urination and stay safe from any form of accidental leakage. 

The practice helps to improve pelvic health and reduce urine leakage by up to 70%.  

Urinary incontinence has close relation with depression and anxiety. People suffering from the condition will benefit from yoga relaxation and mindful meditation. Yoga will strengthen the pelvic floor, safeguarding the bladder and preventing incontinence. 

3. Reduce Caffeine and Alcohol Intake  


Caffeine and alcoholic drinks increase the production of urine. It is necessary to reduce consumption of these beverages if you suffer from urinary incontinence. Limiting alcohol and caffeine consumption will help decrease the production of urine.  

According to research published in Urology Journal, consumption of 2 cups of coffee per day is closely associated with male urinary incontinence. The study also revealed most men who take more than 234 milligrams of caffeine daily have up to 72% chance of having moderate to severe urinary incontinence.  

4. Train Your Pelvic Floor 


The pelvic floor is a sheet of muscles supporting the bowel and bladder. When it weakens, you have a high chance of experiencing urine leakage while sneezing, laughing, or coughing.  

It also causes the need to go to the bathroom frequently. Without an immediate release, you may experience leakages. 

Pelvic floor exercises help strengthen muscles supporting your organs, helping improve bladder control while preventing urine leakage. 

5. Maintain a Healthy BMI  


Weight Loss, Tape Measure, Woman, Girl 

Being overweight has a close association with urinary incontinence. Up to two-thirds of women over 70 years suffering from urinary incontinence have a high body mass index. It means that a high BMI will increase your chances of suffering from urinary incontinence. Checking and maintaining a healthy BMI will help you prevent urinary incontinence issues.  

The following methods will help reduce your BMI: 

  • Consuming whole grains instead of refined grains  

  • Eat more fruits and vegetables 

  • Reducing calories intake 

  • Getting enough sleep 

6. Retrain the Bladder  



American College of Physicians suggests bladder training for women suffering from urinary incontinence. Bladder training is a behavioral therapy that increases urination intervals. The muscles are responsible for controlling the bladder, meaning you can make them more robust in a similar way to working out your quadriceps and biceps.  

People suffering from urinary continence usually visit the bathroom frequently to avoid the incidences. Training the bladder will ensure it can hold more urine, thereby preventing it from being overactive. 

If possible, consider keeping a diary of your condition before you embark on a training program. That will give you a starting point from where you can measure your progress. In the journal, record the number of times you urinate, the duration between visits you make to the bathroom, and whether you empty the bladder.  



Urinary incontinence is becoming more of an issue to many people. Although some causes of the condition are treatable, you may need to learn to live with it for as long as it takes you. Using incontinence products can help alleviate the signs of the condition. But you also have to learn to manage it to the minimum and reduce the risk of soiling your clothes in public. 

However, if the condition does not improve, it is appropriate that you visit a doctor. Never use any over-the-counter medications or prescriptions without consulting the doctor.  


Articles authored by Rebecca Grey

Published: Nov 10, 2021

Published: Oct 11, 2021