While it’s not always possible to prevent urinary incontinence, there are many things that you can do to reduce the risk. With the right lifestyle, you can decrease the chances of developing incontinence later in life.
Maintain a healthy weight
If you’re obese, there are high chances that you’ll develop urinary incontinence. Make sure you change your lifestyle and exercise at least half hour each day to have a healthy weight. Taking a healthy diet is also important.
Say no to alcohol
Alcohol can trigger the problem of incontinence by making it difficult to control your pelvic floor muscles. It’s advisable to limit your alcohol intake. Also, make sure you don’t drink too much coffee, tea, or cola, as caffeine can make the kidneys produce more urine, which can irritate your bladder. While drinking water is a good habit, if you have night time incontinence, avoid drinking too much water at night.
Practice good toilet habits
When you have good toilet habits, it can reduce the risk of bowel and bladder incontinence. Visit the toilet only when you feel that your bladder is full. Don’t visit the loo to just ‘try’ in case you want to urinate. Also, when on the toilet, don’t try to push the urine out – let it flow at its speed. Give yourself enough time for the bowel motion. If you strain too much, you can have hemorrhoids. Also, don’t rely regularly on laxatives – they should be used only when you suffer from constipation.
Kegel exercises are used to strengthen your pelvic floor muscles. If you are pregnant, you can practice Kegel exercises to prevent urinary incontinence. These exercises are also beneficial for men, as they can help strengthen the pelvic muscles that provide support to your bladder.
And if you do suffer from incontinence, talk to your doctor and he will be able to provide a solution.