Tips for Dealing With Urge Incontinence
Urge incontinence, also known as “overactive bladder”, is a common type of incontinence that causes all kinds of headaches for your quality of life.
It can be embarrassing and inconvenient, but once you understand how to manage it, you’ll be well on your way to improving your everyday life.
From occasional leaks to more frequent issues, let’s look at some of the practical steps you can take to regain control and confidence.
In this guide
- Understanding urge incontinence
- Lifestyle adjustments
- Pelvic floor muscle training
- Bladder training
- Incontinence pads
Understanding urge incontinence
If you’ve ever had the sudden and intense urge to urinate - and even some accidental leakage - then you’ll have experienced urge incontinence for yourself.
In fact, according to official data, overactive bladder affects about 25% of the UK population - about 14 million people.
Unlike stress incontinence - which is caused by things like coughing or lifting heavy objects - urge incontinence happens due to involuntary bladder muscle contractions.
Common symptoms of urge incontinence include:
- Frequent urination
- Nighttime trips to the bathroom
- Difficulty holding urine
Causes and risk factors of urge incontinence
There are several causes and risk factors related to urge incontinence, many of which include the food and drink we put in our bodies:
- Acidic foods
- Spicy foods
- Carbonated drinks
- Caffeine
All of these can stimulate the bladder and increase the urgency to urinate. There are also certain medical conditions that trigger urge incontinence symptoms, like UTIs (urinary tract infections) and even excess weight.
Tip 1: Lifestyle adjustments
Living with urge incontinence doesn’t mean you have to say goodbye to comfort and confidence - just a few tweaks to your daily routine can make a world of difference.
Diet
Your bladder’s best friends and worst enemies come from your plate. As we’ve mentioned, anything acidic, spicy, fizzy, or caffeinated can irritate your bladder and increase that urge to go.
On the other hand, there are plenty of foods that can do wonders for your bladder, including:
- Bananas
- Pears
- Whole grains
- Green beans
When it comes to drinks, the classic is the way to go: Water. But don’t overdo it, too much of the good stuff will send you running for the bathroom, so make sure to sip regularly throughout the day instead of downing it all in one.
Healthy habits
According to the NHS, keeping a healthy weight also keeps any excess pressure off your bladder. Every extra kilo adds a little extra squeeze, increasing the likelihood of leaks. Pair a balanced diet with regular physical activity to keep your weight - and your bladder health - in check.
Tip 2: Pelvic floor muscle training
Pelvic floor muscles training is a great way to manage urge incontinence. The pelvic floor supports your bladder, so exercising and strengthening them goes a long way to keeping good bladder health.
In fact NHS UK also says that it can reduce symptoms for up 3 in 5 people who consistently practise it.
Kegel exercises are the go-to routine for strengthening your pelvic floor muscles. They’re super simple and can be done anywhere, at any time.
-
Next time you’re peeing, try to stop the flow mid-stream - these are your pelvic muscles.
-
Once you know which muscles to target, tighten them for about 3-5 seconds, then relax for the same time.
-
Aim for three sets of 10 - 15 repetitions every day.
Outside of kegel exercises, pilates and yoga often have moves that strengthen the core and pelvic region, giving you even more control of your bladder.
Tip 3: Bladder training
Bladder training is a handy way to help your bladder learn how to hold urine for longer and reduce those urgent rushes to the bathroom. It helps retrain your bladder by following a schedule so it doesn’t go whenever it feels like it.
It involves gradually increasing the gaps between bathroom visits, which teaches your bladder to hold more urine and reduces the urgency between bathroom trips. This is especially helpful if you have a strong urge to urinate that’s hard to control.
- Track your bathroom habits for a few days. Note the time you peed and how much urine you passed. This gives you a good baseline and helps identify any patterns.
- Based on your bladder diary, set specific times for bathroom visits. Start with every 30-60 minutes, even if you don’t feel the urge .
- Increase the time between visits by 15 minutes or so every few days. The goal is to reach longer gaps without feeling rushed.
- If you do feel an urge before your scheduled bathroom break, try to distract yourself with a task, deep breathing, or some kegel exercises. This can help you ride out the urge and stick to your schedule.
Bladder training can be very empowering when it comes to taking control of your bladder’s schedule rather than being at its mercy. It’s not an overnight solution, but it can really reduce the urgency and frequency of bathroom visitors.
Tip 4: Absorbent products and incontinence pads
When managing leaks, incontinence pads are your secret weapon. They’re more advanced and discreet than ever, keeping you dry and comfortable without cramping your style.
Whether you’re looking for incontinence pads for light leaks or incontinence pants for more frequent accidents, there’s a product out there for you.
Unsure where to look? Incontinence UK has a whole range of solutions at great prices.
Tip 5: Planning and preparedness
A little planning goes a long way when managing your urge incontinence. Familiarise yourself with places you like to go to - restaurants, shopping centres, etc.
Knowing where the bathrooms are can save precious time when the urge does strike.
For trips and outing, bring a small bag of essentials like extra incontinence pads, wipes, and a change of underwear. This makes sure you’re always prepared the unexpected.
Also, try to anticipate when and where you might need a bathroom break. Headed for an event or meeting? Schedule a quick stop beforehand.
Take back control with Incontinence UK
If urge incontinence has you feeling down, it’s time to take control. At Incontinence UK, we understand the challenges that come with managing bladder control issues.
Our wide range of incontinence pads and pants offers comfortable, reliable protection that fits seamlessly into your lifestyle.
Don’t let incontinence hold you back, visit Incontinence UK now and see our wide range of pads and pants for your needs.
