How to Prevent Urinary Incontinence

Urinary incontinence is a condition which causes uncontrollable urine leakages. This condition, which is much more common among women, can be both frustrating and embarrassing. However, there are a variety of ways to prevent urinary incontinence from occurring. Read on to learn how to prevent urinary incontinence.

Instructions

Perform Kegel Exercises to Prevent Urinary Incontinence

• 1

  Practice strengthening your pelvic muscles with Kegel exercises. Kegel exercises teach women to alternately constrict and relax the perineal muscles, which control urination.

• 2

  Locate the correct muscles. Pretend you are urinating and then try to stop the urine stream. The muscles that would stop the flow are the right ones.

• 3

  Relax your back, abdominal and thigh muscles. This will help you focus on the perineal muscles while performing Kegel movements.

• 4

  Sit down with your knees together. Squeeze the perineal muscles and hold the constriction for three to four seconds.

• 5

  Relax the muscles for another three to four seconds.

• 6

  Repeat the process as many times as you can.

• 7

  Practice until you can do your Kegel exercises for five minutes each day.

• 8

  Increase your squeezing time to eight seconds when the three to four second holds become easy to do.

• 9

  Wait for bladder control results. It may take up to 10 weeks to see the full results of your efforts.

Watch Your Fluid Intake

• 10

  Avoid drinking large amounts of fluids at one time. Drink water steadily throughout your day, rather than gulping down too much when you become dehydrated.

• 11

  Sip water during your workouts. Dehydration can cause you to drink too much, too quickly. This places a strain on your bladder.

• 12

  Drink alcohol and caffeine in moderation. Both caffeine and alcohol stimulate urine production. Overuse of either can also lead to a weakening of the muscles that control the bladder.

Listen to Your Body

• 13

  Urinate when you feel the urge to go. Holding it too long can weaken your bladder and lead to urine leakage.

• 14

  Take a walk or practice controlled breathing techniques when you are really stressed. Stress can lead to incontinence, so anything that reduces your stress level will help prevent incontinence.

• 15

  Visit your doctor if urination becomes more frequent or painful. Untreated urinary tract infections can lead to incontinence.

Stay Healthy

• 16

  Quit smoking. Smokers are more likely to develop urinary incontinence than non-smokers.

• 17

  Slim down. Overweight women can help prevent incontinence by shedding a few pounds. Losing weight reduces the pressure on a woman's bladder control muscles.

• 18

  Eat plenty of fiber rich foods. Constipation can make urinary incontinence worse.