10 Ways To Control Urinary Incontinence In Public

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Bladder control is of utmost concern when it comes to urinary incontinence. The lack of it may affect one’s behavior and self-esteem. Here are a few tips to help you control urinary incontinence in public.

How to Control Urinary Incontinence in Public

1. Practice Kegel Exercise

Kegels is an exercise often recommended for pregnant women as it is designed to strengthen the pelvic floor muscles necessary for childbirth. It can be done in any position and simultaneously with other tasks, like eating, watching TV, and reading.
What Are Pelvic Floor Muscles? These are the muscles supporting the bowel, uterus, and bladder.
Here’s how to do the Kegel exercise:
  1. Make sure your bladder is empty.
  2. Assume a comfortable position. It could be sitting or lying down.
  3. Tighten your pelvic floor muscles as if you’re trying to hold urine in for 3-5 seconds. The muscles in your buttocks, thighs, and abdomen are the ones involved here.
  4. Relax your muscles for 3-5 seconds.
  5. Perform the exercise 10 times daily.

2. Go When You Feel the Need to

Front view of public restroom | Ways To Control Urinary Incontinence In Public
Head to the restroom when you feel the need to urinate. Don’t try to hold urine in for a long time.
And, always stop by the bathroom before leaving the house or going to bed.

3. Try to Double Void

Try to empty your bladder completely. Stand up after going once then, sit down again to check if there’s more to pass.
That’s what’s called double voiding.

4. Eliminate Diuretics from Your Diet

What Are Diuretics? These are foods and drinks that promote urination.
Avoid the following, especially when you’re bound to leave the house for a long time:
  • Spicy foods
  • Highly seasoned foods
  • Citrus fruits
  • Coffee
  • Tea
  • Alcohol
  • Chocolate
  • Curry
  • Sodas with caffeine

5. Drink Enough Water

Beautiful middle aged woman drinking water | Ways To Control Urinary Incontinence In Public
You’d think that drinking less will help limit the need to go to the bathroom, and drinking more will do the opposite. The latter may be true but the former makes urine more concentrated, which worsens incontinence.
Drink just enough plain water to quench your thirst. No need to down a whole glass in one go if you’re not that thirsty.
You can also opt to take small, frequent sips instead. Make it a habit to carry around a small reusable water bottle so you can drink water more frequently.

6. Read Your Medication Labels

Urinary incontinence can be a side effect of medications like:
  • Antidepressants
  • Loop diuretics
  • Non-steroidal anti-inflammatory drugs (NSAIDs)
  • Sedative-hypnotics
  • Calcium channel blockers
  • Angiotensin receptor blockers
  • ACE inhibitors
  • Hydroxychloroquine
  • Estrogen
Talk to your doctor about the dosage and drug classification of your medication, as well as other options for you should the side effects bother you too much.

7. Relieve Constipation

Constipation puts pressure on your bladder, making urinary incontinence worse. Include fiber-rich foods in your diet to help with elimination and try to be more physically active, which helps make bowel movements more regular.
Should lifestyle and dietary changes not relieve your constipation, consult a doctor for proper assessment and prescription.

8. Lose Weight

Senior family couple exercising outdoors | Ways To Control Urinary Incontinence In Public
Epidemiological and clinical research say obesity is a risk factor of urinary incontinence. The trials have shown that weight loss, whether surgically or conservatively done, decreases urinary incontinence symptoms.
But don’t just shed pounds. Try to maintain a healthy body mass index (BMI) or the balance between your height and weight.
A healthy BMI also positively affects the mechanical stress of excess weight on the bladder.

9. Know Where the Restrooms Are Located

Familiarize yourself with the locations of the restrooms in the places that you go to or frequent, e.g. office, mall, park, grocery stores, and others.
Self-care helps to control urinary incontinence in public but it is not enough. Incontinence is a real medical condition which needs medical attention.
Talk to your doctor about your bladder control problems and urinary incontinence treatment options suitable for you.

10. P-Shot (Priapus Shot)

This nonsurgical treatment takes the patient’s own blood platelets to rejuvenate function in the problem area, in this case: Urinary Incontinence.
PRP (Platelet-Rich Plasma) stimulates tissue repair and cellular regeneration. It’s one of the most effective natural treatments for cellular rejuvenation in the body.
You can seek an expert for urinary incontinence treatment, or talk to your primary care physician to point you in the right direction. Our trained and experienced medical professionals at Novus Anti-Aging Center can treat patients in Los Angeles, CA and surrounding areas.
If you have any questions or would like to schedule an appointment for urinary incontinence evaluation and treatment call Novus Anti-Aging Center at (310) 954-1450.
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