Lifestyle and Behavioral Modifications for Urinary Incontinence
Lifestyle and behavior changes are usually the first treatment for urinary incontinence. They’re non-invasive, they can significantly improve symptoms for many patients, and doctors typically recommend them before more intensive treatments.
Did you know?
Lifestyle modifications have been clinically proven to work as well as any currently available medications on the market for urinary incontinence.
Understanding the Impact of Lifestyle
Your daily habits affect how your bladder works. Changing a few of them may reduce your leaks or even stop them.
Fluid Management
You need to stay hydrated, but when and how much you drink both affect leakage:
- Balanced Hydration: Aim for 6-8 glasses of water per day, unless otherwise advised by your healthcare provider.
- Timing Matters: Reduce fluid intake in the evening to minimize nighttime voiding and incontinence.
- Avoid Bladder Irritants: Limit caffeine, alcohol, carbonated drinks, cigarettes, and artificial sweeteners, which can irritate the bladder.
“Small changes in fluid management can lead to big improvements in bladder control.” - Dr. Ryan Stewart
Dietary Adjustments
Some foods make urinary incontinence worse:
- Identify Triggers: Keep a food diary to identify items that worsen your symptoms.
- Common Irritants: Spicy foods, citrus fruits, alcohol, and tomato-based products often increase urinary urgency and frequency.
- Fiber Intake: A balanced diet rich in fiber can help prevent constipation, which can worsen incontinence.
Weight Management
Excess weight puts additional pressure on the pelvic floor muscles:
- Healthy Weight Loss: If you are overweight, losing even 5-10% of your body weight can meaningfully reduce leakage, and studies show it helps with both stress and urge symptoms.
- Exercise Safely: Choose low-impact activities that don’t strain the pelvic floor.
Behavioral Techniques
These techniques can help you get control of your bladder back:
Bladder Training
Bladder training stretches out the time between feeling the urge to urinate and going to the bathroom:
- Keep a Bladder Diary: Track your urination habits to identify patterns.
- Scheduled Voiding: Urinate at set intervals, gradually increasing the time between bathroom visits.
- Urge Suppression: Use relaxation techniques to control the urge to urinate.
Double Voiding
Double voiding helps you empty your bladder completely:
- Urinate as normal.
- Wait a few moments.
- Try to urinate again.
Pelvic Floor Exercises
Strengthening your pelvic floor muscles can improve bladder control:
- Identify the Right Muscles: Your healthcare provider can help you locate and isolate the correct muscles.
- Practice Regularly: Aim for at least 3 sets of 10 repetitions daily.
- Stick With It: It may take several weeks before you notice improvement.
Enlist help if necessary
A pelvic floor physical therapist can often help with urinary incontinence. Posture, breathing, pelvic floor strength, and relaxation all play a role.
Lifestyle Habits
Other changes that can help with urinary incontinence:
- Quit Smoking: Smoking can lead to chronic coughing, which strains the pelvic floor muscles. Smoking also greatly increases your risk of bladder cancer.
- Manage Chronic Conditions: Conditions like diabetes can affect bladder function, so keep them well controlled.
- Stay Active: Regular physical activity can improve overall bladder health.
When to Seek Additional Help
Lifestyle and behavior changes can work very well, but they aren’t enough for everyone. If you’ve stuck with them for several weeks without much improvement, it may be time to look at other treatments.
Dr. Stewart and his team can walk you through these techniques in more detail and help you decide whether you need another treatment.
Urinary incontinence is common and treatable. With the right approach, many patients see significant improvement in their symptoms and quality of life.
“Lifestyle changes are often the foundation of successful incontinence treatment. They empower patients to take an active role in their care and can lead to long-lasting improvements.” - Dr. Ryan Stewart
Schedule a consultation with Dr. Stewart to talk about which of these changes fit your symptoms and your routine.
References
- ACOG Committee on Practice Bulletins—Gynecology, American Urogynecologic Society, Kenton KS, et al. Urinary Incontinence in Women (ACOG Practice Bulletin No. 155). Obstetrics & Gynecology. 2015. doi:10.1097/AOG.0000000000001148
- Sanses TVD, Zillioux J, High RA, et al. Evidence-Informed, Interdisciplinary, Multidimensional Action Plan to Advance Overactive Bladder Research and Treatment Initiatives: Directives From State-of-the-Science Conference on Overactive Bladder and Cognitive Impairment. Urogynecology. 2023. doi:10.1097/SPV.0000000000001274
- White N, Iglesia CB. Overactive Bladder. Obstetrics and Gynecology Clinics of North America. 2016. doi:10.1016/j.ogc.2015.10.002
- Bo K, Frawley HC, Haylen BT, et al. An International Urogynecological Association (IUGA)/International Continence Society (ICS) joint report on the terminology for the conservative and nonpharmacological management of female pelvic floor dysfunction. International Urogynecology Journal. 2017. doi:10.1007/s00192-016-3123-4
- Subak LL, Wing R, West DS, et al. Weight Loss to Treat Urinary Incontinence in Overweight and Obese Women. New England Journal of Medicine. 2009. doi:10.1056/NEJMoa0806375
- Wu JM. Stress Incontinence in Women. New England Journal of Medicine. 2021. doi:10.1056/NEJMcp1914037
- Nygaard IE, Heit M. Stress Urinary Incontinence. Obstetrics & Gynecology. 2004. doi:10.1097/01.AOG.0000137874.84862.94