Have you wondered how to get on with your life when you cannot handle the challenge of incontinence?
You’re not alone.
Incontinence is very common; however, it doesn’t mean that you have to live that way.
With some knowledge and proactive steps, you can start taking back control and starting your lifestyle with good health and activity. It’s all about a few lifestyle adjustments, understanding your body’s needs, and how to adapt to keep yourself physically and mentally well.
Small changes can make a big difference, whether through exercise, diet, or daily habits.
Interested in how you can live well with incontinence?
Keep reading to feel confident and in control every day.
1. Use Absorbent Products and Wear Comfortable Clothing
If you have incontinence, using incontinence products such as adult briefs, underpads, and absorbent underwear can make you feel so much more secure. These products keep you dry, prevent leakage, and get you through the day confidently.
For on-the-go protection, pick the right size with high absorbency level. This helps you feel more at ease that you’re protected at home or out in public.
Most modern options are discreet, and they look and feel just like regular clothing, so you don’t have to worry about them showing or being uncomfortable. This will let you go on with your day without any concerns about feeling self-conscious.
Moving on, you will also want to dress appropriately to help make you feel more comfortable. Go for loose, breathable fabrics and avoid anything too confining so you can change easily and as fast as you want. Select light fabric in order to help your skin keep cool and stay away from potential irritations.
With this combination of protection products and good choices in your clothing, you don’t have to move much out of your routine to get through your day.
2. Stay Active with Exercise
Regular exercise is crucial in addressing incontinence. Pelvic floor exercises, commonly known as Kegels, are among the most effective types of exercise. They strengthen the pelvic floor by tightening and relaxing the muscles that control urinary discharge.
The good thing is that Kegels can be done anywhere, anyplace, and require no special equipment, so they’re easily adaptable to your life.
Furthermore, you may benefit from participating in low-impact activities along with pelvic floor exercises. Take, for instance, swimming as a full-body workout with no pressure on your bladder or walking and cycling for overall fitness without any strain.
Another fantastic option would be yoga, which not only brings flexibility, balance and relaxation — all of which are beneficial in terms of bladder health — but also diverts your mind away as you breathe out!
Both these activities help keep you physically fit and stress-free, which is known to aggravate incontinence.
3. Maintain Healthy Diet
Staying hydrated and ensuring a well-balanced diet are the bases for managing incontinence. As getting enough fluids is important, you need to know what you are taking into your body.
Your best bet will definitely be water since it will keep your body hydrated without irritating your bladder. Whereas beverages like caffeine and alcohol can irritate you, leading to more frequent impulses and accidents.
Drinking water consistently throughout the day can help you better manage your symptoms, but if it is more of an evening issue, aim to cut back on fluid intake in the evenings when you have fewer bathroom trips through the night.
It is also essential to make sure that your diet contains enough fiber. Foods rich in fiber, like fruits, vegetables and whole grains, can help prevent constipation, which puts pressure on your bladder and worsens incontinence. Eating more fiber will thus help keep your bowel movements regular and help take some strain off your bladder.
Additionally, avoiding certain foods that can irritate your bladder is wise. Citrus fruits, spicy dishes, and artificial sweeteners are major culprits.
With small changes to your diet, you can dramatically cut down on discomfort and keep your bladder healthier.
4. Maintain Healthy Weight
When it comes to incontinence, it is important to achieve and maintain a healthy weight. If you are overweight, it is harder for your bladder to keep the weight down and the pressure off, and you are more likely to have leaks more frequently.
It can also weaken the pelvic floor muscles, which are important for bladder function. If you can keep your weight healthy, this strain can be reduced, which will help strengthen your pelvic muscles and improve bladder control.
To lose weight healthily means focusing on a balanced, varied diet consisting of whole foods rather than distracting yourself with overly processed, sugary, and highly impoverished ‘foods.’ The nutrient-rich foods contain the essentials for overall health, plus they are able to control your calories.
Combining this with regular physical activity, including walking, swimming, or cycling, will help you burn excess calories and keep your metabolism healthy. In addition, staying active on a daily basis helps burn fat, lowers stress and increases your energy levels.
5. Practice Bladder Training
Bladder training is an effective method for improving incontinence control. The most important thing you can do is timed voiding: allow your body to get used to going at specific intervals, regardless of whether you feel the urge. Eventually, this will train your bladder to hold more fluid and reduce the feeling of urgency. It may sound redundant, but sticking with this in the beginning is imperative.
In addition to timed voiding, you can gradually increase the time between bathroom visits. Start by slowly expanding the time intervals by which you go to the bathroom, and eventually, your bladder will get used to holding urine for longer periods.
With this, you can significantly improve bladder control and feel more confident and in control throughout the day. Through consistency in the techniques, you will not only have a stronger bladder but reduce the incidents of accidents so that you can be more free and comfortable in your life.
6. Seek Professional Treatment When Needed
Professional treatment is necessary if lifestyle changes, medications, and exercises aren’t enough.
The doctor may suggest advanced options like biofeedback or physical therapy to retrain your bladder and strengthen your pelvic muscles. In the most severe cases, treatments by surgery may be offered to recognize the underlying factors.
Disclosing your symptoms to your healthcare provider is vital to discuss and find the most suitable treatment. Professional help means you’re getting the best care based on your particular needs and improving your quality of life.
Conclusion
The right approach is entirely possible in taking control of your incontinence.
You can live a fulfilling life free from stress during the day by making simple changes to your daily habits, such as staying active, eating healthy, and using the right products.
However, if you are considering bladder training, you should not hesitate to try it. If you’re consistent and get the right support, you will be able to manage your symptoms and feel a sense of empowerment.
Remind yourself that you deserve to live comfortably and confidently, regardless of the struggles you face! Control your health, and life abundance will be yours.
