How to Defeat Incontinence

Incontinence can prevent you from participating in your usual daily activities. Frequent urination and leakage can be embarrassing, inconvenient and frustrating. Incontinence can indicate other health issues as well and should be mentioned to your doctor. However, there are a few steps you can take to help yourself prevent and defeat incontinence.

Things You'll Need

• Notebook
• Pen

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Instructions

• 1

  Start a notebook to document your bladder activity. Write down the time of each urination, each accidental leakage and the amount and time of each beverage you consume. This will help you to determine when you are most at risk for episodes of incontinence.

• 2

  Exercise your pelvic floor muscles to increase your urinary control. To do this, sit comfortably and squeeze your pelvic muscles as if you are trying to stop urinating. Squeeze and let go several times during each session.

• 3

  Reach and stay at your healthy weight. Work with your doctor to set up a healthy plan that will work best for you to lose or gain weight to reach your goal.

• 4

  Quit smoking if you currently do. Smoking can increase bouts with incontinence.

• 5

  Increase fiber in your diet. Eat fruits such as raspberries, pears and apples. Choose vegetables such as artichokes, peas and broccoli. Choose whole wheat pastas and breads over those made with enriched white flour.