How to Prevent Becoming Incontinent

 inability to get to the toilet in time \spassing small amounts of urine many times a day

  \sneeding to get out of bed often, every night, to pass urine

 difficulty with starting to urinate

urination stream that keeps stopping and starting

a burning or stinging sensation when you urinate

 the feeling that your bladder isn’t empty after urinating

the ssudden onset of bedwetting

chronic constipation

If you experience any of these symptoms, or if you have any concerns about your toilet habits, consult your doctor or a continence professional.

Incontinence prevention

It is critical to avoid urinary and fecal incontinence by doing the following:

consume plenty of fluids
Eat a high-fiber diet, exercise regularly, practice good toilet habits, and make healthy lifestyle choices.
Drinking fluids aids in the prevention of incontinence.
Constipation or bladder irritation can result from dehydration. To avoid dehydration:

Do not wait until you are thirsty to drink water.
Unless otherwise directed by your doctor, drink up to two litres (six to eight glasses) of fluid (preferably water) per day.

In hot weather or after strenuous exercise, drink more fluids.

Drink in small sips and spread them out throughout the day.
Water is the best fluid for preventing dehydration, but fruit juice, tea, coffee, milk, or soup can also be hydrating. Limit your daily intake of carbonated beverages, alcohol, tea, and coffee because they can irritate your bladder.

The color of your urine can indicate whether or not you are drinking enough fluid. Your urine should be pale yellow if you are well hydrated (except for the first urine passed of the day, which is often more concentrated). Urine that is dark yellow in color may indicate a lack of fluid. Keep in mind that some medications, vitamins, and foods can alter the color of your urine.

A high-fiber diet can help prevent incontinence.

It is critical to eat well in order to keep your bowels healthy and regular. Fibre-rich foods should be included in your diet. Because dietary fibre is not digested, it adds bulk to the stools (poo), which is essential for keeping things moving and avoiding constipation. Chronic constipation caused by a poor diet can lead to faecal incontinence.

Here are some ideas for increasing your fiber intake:

Instead of highly processed or refined foods, consume a variety of wholegrain cereals (such as porridge, brown rice, wholemeal pasta, wholemeal bread, or pulses such as lentils and beans).
Every day, eat at least two pieces of fruit and five servings of vegetables.

Every day, aim for 25-30 g of fiber. A bowl of muesli contains approximately 8 g of fibre, while an apple (with skin) contains slightly more than 3 g.
Consume up to two liters of fluid per day (dietary fibre needs water in order to plump up the stool).

Physical activity aids in the prevention of incontinence.
Physical activity helps to prevent constipation by stimulating bowel muscle activity (peristalsis).

Exercise also aids in the maintenance of a healthy body weight, reducing pressure on the pelvic floor – the sling of muscle directly responsible for bladder and bowel control.

Physical activity suggestions include:

You don’t have to spend money on an expensive activity; a brisk 30-minute walk every day is free and beneficial to your overall health.

Choose something enjoyable – if you enjoy the activity, you are more likely to stick to a regular exercise routine.

Obesity, pregnancy, childbirth, regular heavy lifting, high impact exercise, and a chronic cough can all weaken the pelvic floor muscles, but you can strengthen them with specific exercises.

Before beginning any physical activity, consult your doctor and complete an Adult Pre-Exercise Screening Questionnaire.

Good bowel habits aid in the prevention of incontinence.

Good bowel and bladder habits can help prevent bladder and bowel problems. Here are some ideas:

Only urinate when your bladder is completely full. If you make it a habit to urinate ‘just in case,’ your bladder will learn to signal the urge to urinate even when it isn’t full.

Take your time using the restroom. Allow urine to flow at its own pace (do not push urine out with your pelvic floor).

When you feel the need to pass a bowel movement, go to the toilet. Constipation can result from holding on.

Allow yourself enough time to pass a bowel motion.

Don’t strain to get your bowels open. Regular straining can result in haemorrhoids (swollen veins in the anus) and weakening of the pelvic floor muscles.

On the toilet, maintain proper posture (it can help you pass a bowel motion). Place your feet on a footstool, your elbows on your knees, your stomach out, and your back straight.

Treat laxatives as a temporary solution and focus on treating constipation through diet, exercise, and lifestyle changes.

A healthy lifestyle can help you avoid incontinence.

Healthy eating habits, exercise, and weight management are all important in preventing incontinence. Healthy lifestyle suggestions include:

Maintain a healthy weight – excess body fat strains the pelvic floor muscles. Lose weight gradually and sensibly by improving your eating habits and getting regular exercise. For more information, consult your doctor.

Seek medical advice; avoid self-diagnosis. Constipation can be a sign of an underlying health problem. Always consult your doctor for a diagnosis and treatment plan.

Don’t smoke, and if you do, quit. A smoker’s chronic cough weakens the pelvic floor and contributes to the development of incontinence.

Urinary tract infections (UTIs) should be treated as soon as possible because they irritate the bladder lining. If you have symptoms, seek immediate medical attention.

Where to Look for Help

Your primary care physician (GP) or a local continence clinic or service
A pelvic floor or continence physiotherapist