How to Reduce the Symptoms of Incontinence
Incontinence has numerous causes and a spectrum of severities. Although battling incontinence symptoms might seem endless, there are practices that you can follow to reduce their intensity. Sufferers of stress incontinence, urge incontinence and even complete incontinence can benefit from these tips.
Pelvic floor exercises
Your pelvic floor muscles, which help hold urine, can be weakened from pregnancy, prostate surgery, or being overweight. Strengthening those muscles will ease incontinence symptoms.
Kegel exercises are the most commonly known and most effective for working the pelvic floor. Both men and women can perform Kegel exercises. Halfway through urination, try to slow or stop the flow of urine without tensing muscles in the buttocks, legs, or abdomen. If you successfully stop the flow, you have located the correct muscles. Tighten these muscles, hold the contraction for five seconds, and then release the muscles to a slow count of five. Repeat 10 times (or as many as you can at first with a goal of working up to 10). Eventually, as the muscles strengthen, keep the muscles tight for 10 seconds at a time and relax for 10 seconds between contractions.
If you are interested in a more active option to ease incontinence symptoms, the intentional, concentrated muscle work of yoga or tai chi can provide similar benefits.
Accidents are more likely to happen when your bladder is full. Cut back to 6 to 8 glasses a day, and drink less liquid after 4 p.m. if you tend to leak overnight.
Certain fluids, like caffeine and alcohol, make you produce more urine and should be limited to reduce incontinence symptoms.
You can’t leak if your bladder is empty. If you plan to urinate before you have the urge, you will potentially eliminate accidents. If you know you get the urge every 3 hours, go every 2 ½.
Wearable devices – adult diapers
Of course, even when systems persist or you miss your scheduled bathroom break there is still an answer. Tranquility Products offers livable solutions for all types of incontinence. Examples:
- TrimShield® Pads have a light capacity (7 or 8 oz.) and are perfect for light bladder leakage.
- Tranquility Adult Liners are a heavier absorption (15.5 oz.) that can still be worn in regular underwear.
- SlimLine® Original Disposable Briefs are thin adult diapers that feature a traditional full fit as well as fluff mat wings with adjustable closure tabs for easy removal or repositioning. They are available in multiple sizes and can hold between 10.2 and 23.7 oz. of liquid depending on size.
As you progress through life, we want to go with you. Find your incontinence product with our product calculator.