Wondering how to care for urinary incontinence on your own? Or how to prevent a sensitive bladder from worsening? If you have light incontinence, you can manage your bladder control in many ways without medicine or surgical treatments, it just depends on what’s right for you. Remember, it’s still important to let your doctor know you’re having the symptoms.
There are several simple lifestyle changes you can make on your own. Remember: you can do this! Here are just a few ways how.
- Drink less fluids and limit your caffeine at night. If you wake up a lot needing to go to the restroom, try cutting back your fluids a few hours before bedtime.
- Try your best to shed a few pounds. In overweight women, losing weight has been shown to decrease the frequency of urine leakage. That’s because the stress on your pelvic floor is alleviated as your body gets lighter. Plus, you’ll feel better in other ways – and more confident too!
- Avoid constipation. Repeated straining may damage the pelvic floor. If you feel like you have to push a lot when you go, try drinking and eating foods that keep you more regular.
- Ease chronic coughing. Do what you can to cut down on coughing, even if that means cough drops, humidifiers or hot tea on a regular basis. Coughing adds stress to your pelvic floor, weakening your muscles and causing more bladder leaks.
- Stop smoking. Smoking leads to coughing, which weakens the muscles that help you control your sensitive bladder. And there are hundreds of other reasons to quit!
- Train your bladder. Try to hold the urge to empty your bladder. Focus on building up to every 3–4 hours during the day and every 4–8 hours at night. You may notice your urges go down after just a few weeks.
- Do Kegel exercises. These pelvic floor muscle exercises are a form of muscle training that also helps. We can teach you how to do Kegel exercises.
Still Having Problems?
Get your doctor involved if you’re still having sensitive bladder issues. There are many options for treatment – and they may even suggest a combination of several urinary incontinence treatments. What’s sure is that trying positive lifestyle changes on your own with poise and confidence will better equip them to help.