Here are a few things you can do during your daily routine to help manage incontinence:
- Try to limit the amount of caffeine, carbonated beverages, alcohol, spicy foods, and acidic foods such as tomatoes and citrus fruits in your diet. These foods and drinks can make incontinence worse for some people.
- If you're overweight, add some physical activity to your day and eat a healthy diet to help you lose weight. Being overweight can put a strain on your bladder and the muscles nearby. Losing weight can help with your symptoms of incontinence, so take some time each day to get active!
- Talk to your doctor about learning to do Kegel exercises. These simple exercises strengthen your pelvic floor muscles, which can help you control your urine flow. Kegel exercises should be done at least three times each day.
- If you have urine loss even though you do Kegel exercises, try wearing an absorbent product, such as pads or underwear. They absorb the leakage and the odour, and prevent or reduce the likelihood of skin problems associated with urine exposure to the skin. There are a variety of discreet options available, so you should be able to find one that fits your needs and lifestyle.
- If you leak urine at night and have found that absorbent pads for regular or heavy urine loss are insufficient, try wearing an absorbent liner without a waterproof backing inside your regular nighttime pad. They are designed to be worn with regular pads and will help prevent leakage.
- Good personal hygiene is very important in managing incontinence. If you use absorbent incontinence products and are not always able to wash with soap and water when you change your pad (e.g., when you are away from home), keep some baby wipes or incontinence wipes with you. You can pack several into small, sealable plastic bags and carry them in your purse or briefcase.