Adopting healthy habits and discussing incontinence with your doctor are essential, but you may need additional help to control your symptoms even with treatment. You can use these simple strategies to minimize accidents for a more enjoyable day-to-day experience.
Exercises for Incontinence
Pelvic floor exercises are recommend to help control mild and moderate incontinence. Begin by identifying the muscles you need to exercise. Typically, you can find the muscles by stopping urine mid-stream, or tighten the muscles that prevent you from passing gas.
The exercises are usually performed in repetitions of ten times at least three times a day. Don’t tighten other muscles, such as your thigh muscles, and perform repetitions by tightening the muscles for three seconds before releasing. You don’t need special tools or devices, but you should perform the exercises on a regular basis to achieve the best results.
Choose Fiber-Rich Foods
A diet that is high in fiber is recommend to improve fecal incontinence. Foods like fruit, whole grains and fresh vegetables are good sources of fiber. Fiber supplements are also an option if you tend to skip breakfast or lunch. To help control bladder incontinence, you can begin monitoring your fluid intake. Avoid processed foods that are high in fat or sugar. Sometimes, a spike in blood sugar can lead to increases urination, and foods that are high in fat can cause diarrhea.
Skipping caffeinated drinks and alcohol-containing beverages can help reduce bladder incontinence. Caffeine and alcohol can lead to frequent urination, and may increase the need to urinate at night. You can also limit the amount of fluids you drink to help promote better bladder control. Talk to your doctor before you limit your fluid intake, and drink more water if you are thirsty on hot days and after exercising to avoid dehydration.
If you have a busy day ahead, incontinence products are a useful option. Products range from absorbent pads to adult diapers, offering you a selection that fits your personal needs best. If you have bladder incontinence only, choose a product that is specifically designed for men. Products that are designed for men are most absorbent in the area nearest the urethra, allowing for faster absorption if an accident does occur.
Start a Schedule
Going to the restroom on a regular schedule can help prevent accidents. Try scheduling bowel movements at regular daily times, and ask your doctor for help if constipation prevents regular bowel movements. Constipation can worsen bowel incontinence in some men.
Emptying your bladder regularly also helps prevent accidents. If you have urge incontinence, your doctor may be able to provide surgical options as a long-term solution for bladder control. Although incontinence can be a challenge, using simple solutions like eating fiber-rich foods can help you avoid accidents throughout the day.