Tips to manage incontinence

1. Urinary incontinence is the involuntary loss of urine.
It’s common in men and women of all ages.
The two main types of urinary incontinence are:
• Stress incontinence (caused by cough, sneeze, etc)
• Urge incontinence

Small change in routine can help manage UI.

2. Go to the toilet regularly
• Make sure that you visit the toilet even when you don’t have an urge
• Keep a schedule to visit the toilet and follow it
• If you’re forgetful, keep a soft reminder on your phone

3. Pelvic floor exercises
• Clench and unclench your pelvic muscles
• Do 40 or 50 during the course of a day
• You can do it anywhere, sitting, standing or lying down
• It strengthens the muscles that control urine flow

4. Double voiding
• On the toilet, don’t be in a hurry to get up
• After you finish, relax and wait
• Go again and empty your bladder completely

5. Clear obstacles
• Make sure that there is an easy route to the bathroom even in the dark
• Use easy to undo clothing and underwear
• Have the light switch within easy reach near the bathroom

6. Lower caffeine intake
• Caffeine is a diuretic
• It is found in coffee, tea and colas
• It makes you want to urinate more
• Some herbal teas are diuretics

7. Drink plenty of fluids
• Dehydration makes urine more concentrated
• Keeping hydrated helps the urine come out more easily
• Urinating on schedule makes you lose fluid, so it is important to replenish

8. Other tips
• Check if any medication you take could be the cause of UI
• Tampons can cause UI
• Check for bladder or urinary infections
• Obesity can cause UI

 

 

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