Five Tips For Managing Urinary Incontinence Effectively

There are four different types of bladder incontinence that people experience, and these are all caused by different triggers. Our blog on the four different types of bladder incontinence explains each one in more detail, including what they are and their causes.

• Stress incontinence: leaks caused by pressure on the bladder, often due to weakened pelvic floor muscles.
• Urge incontinence: A sudden urge to go to the toilet that’s difficult to control, often caused by overactive bladder muscles, UTIs, and certain foods or drinks.
• Overflow incontinence: Small leaks due to the bladder not emptying properly, sometimes caused by an enlarged prostate in men, weak bladder muscles, or blockages.
• Functional incontinence: Leaks because of the inability to reach the toilet in time, due to reduced mobility, cognitive conditions, and environmental barriers.

From starting a toilet schedule to investing in incontinence products, there are many different things that you can do to help manage urinary incontinence.

These won’t fix the underlying cause, and you’ll need to speak to a healthcare professional for advice on that, but what we can do is help you with some tips for managing urinary incontinence.

One of the most effective ways of managing urinary incontinence is by retraining your bladder.

This involves developing a predictable bathroom schedule to follow, where you’ll go to the toilet at regular intervals, even if you don’t feel the urge to go.

Why? Well, it can help to prevent your bladder from becoming overly full and potentially leaking. Here are some ways to do this:

• Start by tracking your current bathroom habits: Keep a bladder diary (more on that later!) to understand your typical urination patterns.
• Gradually increase the time between bathroom visits: Aim to lengthen the intervals by 15-30 minutes over time.
• Set reminders and alarms: Use your phone or a bathroom timer to remind yourself to go, especially if you tend to ignore initial urges.
• Double voiding: After urinating, wait a few minutes and try to empty your bladder again. This can help ensure you've completely emptied your bladder, reducing the risk of leaks later.

Your pelvic floor muscles play a crucial role in bladder control, as they support the bladder and help stop urine leaks during everyday movements like coughing, laughing, or exercising.

When these become weak (which could happen after pregnancy, childbirth, ageing, surgery, or even hormonal changes), it can be harder to control your bladder.

The good news is that pelvic floor exercises are a simple and non-invasive way you can strengthen these muscles to try and improve symptoms of urinary incontinence and better hold urine.

• Kegels: These are a great way to strengthen your pelvic floor muscles, and they’re especially effective for UI.

If you’d like a deeper understanding of how these muscles work and why they’re so important, then why not take a read of our blog ‘How To Build A Strong Pelvic Floor And Why It’s Important’.

If you’ve got ten minutes, why not check out our YouTube video for some useful pelvic floor exercises that you can perform in the comfort of your own home?

Incontinence products are a discreet and reliable way to manage leaks and maintain confidence in daily activities. Here's a breakdown of some common options:

• Incontinence pads: These absorbent pads adhere to your underwear and capture leaks. They come in various absorbency levels to suit your needs.
• Liners: Liners are thinner pads ideal for light leaks or spotting.
• Washable incontinence pants: Washable incontinence pants offer a reusable and environmentally friendly solution. They look and feel like regular underwear but feature built-in absorbent layers to capture leaks.
• Disposable incontinence pants: These are similar to incontinence pads but in pants form.
• Waterproof mattress protectors: Fit over mattresses, providing waterproof protection by fully or partially covering the mattress.

Choosing the right incontinence product can make a big difference to your comfort, confidence, and overall quality of life. With so many options available, it’s important to consider factors such as your level of incontinence, lifestyle, mobility, and whether you need something discreet or more heavy-duty. 

If you’re still unsure which might best help your urinary incontinence, see our blog on how to choose the right incontinence products. We take an in-depth look at the most common options and explain who they’re best suited for.

A bladder diary is a simple yet powerful tool for understanding your UI triggers and patterns. To begin creating one, start keeping track of your everyday toilet habits, including how many times you go to the loo, and any times you experience leaks.

Pair this with how much you’re drinking and eating, and it can help paint a picture of what could be triggering leaks.

You can make your own just with a notebook, or go even further with a printable template or smartphone app. 

This information provides valuable insights for your doctor and can help to create an effective management plan. Things that you should record include:

• The amount of fluids you drink
• The times you urinate
• Leaks that you experience
• Potential triggers (e.g. coughing and laughing)

Certain foods and drinks can irritate your bladder and make symptoms worse, so if you’re aware of which could impact you, then it’s best to avoid them. Here are some common culprits:

• Caffeine: Found in coffee, tea, and some energy drinks, caffeine can stimulate the bladder and increase urgency.
• Alcohol: Alcohol can act as a diuretic, leading to more frequent urination.
• Carbonated drinks: Fizzy drinks may irritate the bladder lining and trigger the need to urinate.
• Spicy foods: Some spices can irritate sensitive bladders.

If you’re experiencing leaks, it could be helpful to experiment with your diet gradually. With this, we mean keeping track of any foods or drinks that worsen your symptoms in your bladder diary, and making small changes to reduce caffeine or switching to non-carbonated drinks to see if this makes a difference to your incontinence over time. 

For more guidance, check out our blog on ‘4 Foods To Keep Your Bladder Healthy And What To Avoid’. 

We hope our tips help you with managing urinary incontinence. If you’re living with UI, then we have a range of products that could support you, from brands such as Vivactive, TENA, Attends, and more.

Check out our male incontinence products and female incontinence products to see if there’s anything that could help you.