Some simple steps to reduce urinary incontinence problem:
1. Set a schedule of urinating every 2 to 4 hours, regardless of whether you feel the need.
2. Keep track of your symptoms to describe your symptoms to doctor.
3. Wear easy to remove clothes like elastic waistbands and velcro closures.
4. Keep a bedpan close in your bedroom and place where you commonly sit.
5. Wear a tampon or pad while doing activities such as jogging or dancing to put a little pressure on your urethra and to temporarily slow or stop leakage.
- Control obesity and take control of your overweight problem – lose weight and get into proper BMI.
- Watch your nutrients intake and go for proper diet: Try to identify any foods that might irritate your bladder-including citrus fruits, chocolate, tomatoes, vinegars, dairy products, aspartame, and spicy foods-and cut back on them. Also, avoid alcohol and caffeine. Reduce sugar intake.
- Exercises: Pelvic floor or Kegel exercises helpful in releasing stress incontinence. Kegel exercises target the muscles that control the flow of a stream of urine.
- Include fruits, vegetables, beans, and whole grains in your diet each day. These foods are high in fiber.
- Drink plenty of fluids, enough so that your urine is light yellow or clear like water.
- Try to be stress free – learn to balance your mind and body.