Expert Shares Smart and Easy Lifestyle Adjustments That Make Urinary Incontinence Easier to Handle

Urinary incontinence (UI), or the involuntary leakage of urine, is more common than one may think, especially among women. These can be anything from mild, occasional leaks at times of coughing or sneezing, or even laughing, to more frequent, uncontrollable urges that impact one's quality of life. Where the condition can be uncomfortable, fortunately, small and consistent lifestyle changes can go a long way in managing its symptoms. 

According to Dr Roopali Sehgal, Obstetrician and Gynaecologist at Nobel Hygiene, simple, mindful adjustments in daily routines can significantly reduce the frequency and intensity of urinary leaks and help regain confidence.

Lifestyle Adjustments That Make Urinary Incontinence Easier to Handle 

Here are some lifestyle adjustments that can improve one’s way of living with UI:

1. Strengthen the Pelvic Floor

One of the most helpful ways of dealing with UI is the pelvic floor exercises, commonly referred to as Kegel exercises. "These exercises help to strengthen the muscles that support the bladder and the urethra," Dr Sehgal said. By tightening and releasing the muscles in your pelvis for just a few seconds, several times each day, you will increase your ability to control your bladder and minimize leaking over time. Go for at least three sets of ten daily.

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2. Manage Your Fluid Intake

People tend to cut down on water to minimise leakage, but that often proves counterproductive. When one gets dehydrated, the urine becomes thick and thus irritating to the bladder, causing urgency. Dr Sehgal added, “Drink adequate water throughout the day, about 1.5 to 2 litres, but avoid excessive consumption in a short time.” Also, try to avoid drinking too much liquid before retiring for the night to minimize trips to the bathroom at night.

3. Watch What You Eat and Drink

Some foods and drinks can cause bladder irritation and worsen incontinence symptoms. Dr Sehgal recommended reducing the amount of caffeine, alcohol, carbonated drinks, artificial sweeteners, spicy foods, and citrus fruits consumed. "Moving to herbal teas or just plain water instead of coffee or cola can make quite a difference. Keeping a food and symptoms diary may help determine the triggers for individual people,” she shared.

4. Maintain a Healthy Weight

Excess body weight puts additional pressure on the bladder and muscles of the pelvis, promoting leaks. Even slight weight loss can substantially improve bladder control. “Regular exercise, a balanced diet, and portion control not only reduce incontinence but also improve overall wellbeing,” said Dr Sehgal. Walking, swimming, and yoga are all low-impact yet effective options to stay fit without straining the pelvic floor.

5. Schedule Bathroom Breaks

Instead of waiting for the urge to urinate, Dr Sehgal suggested bladder training, which is a technique that involves making trips to the toilet at fixed intervals-for instance, every two to three hours. "This helps the bladder relearn how to hold urine for longer periods of time and decreases sudden urges," she highlighted. Gradually increase the time between bathroom trips over time.

Also Read: Irritated With Frequent Red, and Burning Face? Here's What You Should Do

6. Stop Smoking and Relieve Constipation

Smoking is bad for not just your lungs, but also for your bladder. The chronic cough associated with smoking puts pressure on the pelvic muscles, leading to incontinence. On a similar note, constipation forces the pelvic floor to bear strain. Dr Sehgal recommended keeping the diet fibre-rich, drinking plenty of fluids, and not straining for a long time during passing motion.

Bottomline

It is not necessary that incontinence should dominate your life. The right lifestyle habits, pelvic exercises, and dietary choices can go a long way in making it less stressful to handle. Consistency, patience, and small adjustments can make all the difference.