incontinence is a prevalent issue, with anywhere from 25 to 50
percent of women reporting an episode in the past year.
urinary conditions can be frustrating and time-consuming, but
there are helpful tips and lifestyle changes that can reduce
the burden this condition causes," says Jenna Hoppenworth,
a Mayo Clinic Health System nurse practitioner.
shares these tips:
Establish a fluid schedule.
to keep your fluid intake on a schedule to help retrain your
bladder when to fill and when to empty. Also, limit fluid
intake after 6 p.m. to reduce nighttime voiding and
Stick to a toileting schedule.
toileting attempts at least every two to three hours during
the day. This helps prevent your bladder from becoming too
full and causing overflow incontinence.
Perform pelvic floor exercises.
the muscles of the pelvic floor can reduce urinary
incontinence by as much as 90 percent. Kegel exercises can
of stool is a common cause of incontinence and retention.
Maintaining a healthy elimination pattern prevents stool from
obstructing the stream of urine.
a bladder diary.
keep a bladder diary for a few days to a few weeks to identify
triggers of incontinence and retention. Important components
to the diary include time of day, amount of fluid intake, how
many times you went to the bathroom, how many times you leaked
urine throughout the day, if you felt an urge to urinate
before leaking and what type of activity you were engaged in
at the time. Remember to bring this with you to appointments
with your health care provider.
Create a calming environment.
urinary incontinence can be stressful and emotional at times.
Creating a calm environment takes the stress off the situation
so that you can focus on emptying your bladder.
important to have a conversation with your provider regarding
prevention of urinary retention and incontinence," says
Hoppenworth. "There are medications that can cause
urinary retention as well as many medications that can
alleviate the symptoms and causes of urinary retention."