Practical tips for managing urinary incontinence
Urinary incontinence — loss of bladder control — is more common than many people think, especially as we age. While it can be an uncomfortable topic to discuss, it’s important to know that help is available, and there are many ways to improve bladder control and enhance your quality of life.
Whether it’s a few drops when you laugh or sneeze, or a sudden urge to go that’s hard to control, urinary incontinence affects millions of people. But with the right approach, you can take control of your bladder and regain your confidence.
Why it matters
Urinary incontinence isn’t just a minor inconvenience. It can impact your social life, emotional well-being, and even your physical health. Some people avoid outings or limit their activities for fear of accidents, leading to isolation and reduced physical activity. In some cases, it may even increase the risk of falls if urgency leads to rushing to the bathroom.
But the good news is, urinary incontinence is manageable, and often treatable, with the right strategies and support.
Common causes of urinary incontinence
- Weak pelvic floor muscles
- Urinary tract infections
- Certain medications
- Chronic conditions like diabetes, stroke, or Parkinson’s disease
- Menopause or prostate issues
- Lifestyle habits, such as caffeine or alcohol intake
Steps you can take to improve bladder control
1. Talk to your doctor
Don’t suffer in silence. Your primary care provider can help determine the type and cause of incontinence and recommend appropriate treatment. In many cases, simple changes can lead to big improvements.
2. Practice pelvic floor exercises (Kegels)
Kegel exercises strengthen the muscles that help control urination. Regular practice can reduce leakage and improve bladder function. Not sure how to do them? Ask your doctor or physical therapist for guidance.
3. Keep a bladder diary
Track when you go to the bathroom, what you drink, and any accidents. This can help your healthcare team tailor treatment to your specific needs.
4. Maintain a healthy weight
Excess weight can put pressure on the bladder. Losing even a few pounds can make a difference in bladder control.
5. Adjust your diet
Limit bladder irritants like caffeine, alcohol, spicy foods, and artificial sweeteners. Drink enough fluids—especially water—but avoid drinking large amounts at once.
6. Bladder training
Try timed voiding—going to the bathroom at regular intervals rather than waiting for the urge. This can help “train” your bladder over time.
7. Consider physical therapy
Specially trained therapists can guide you through exercises and techniques that strengthen bladder control.
Your health plan can help
As a member of our health plan, you have access to resources that can support your bladder health:
- Wellness visits and screenings
- Coverage for certain incontinence supplies, depending on your plan
- Our Case Management team can provide education and resources that can help.
You’re not alone
Many people feel embarrassed talking about bladder issues, but you don’t have to face it alone. Managing urinary incontinence is a proactive step toward better health, greater confidence, and improved independence. Schedule a visit with your primary care doctor today!