Eating more high-fiber fruits, vegetables, and grains Staying hydrated Staying physically active You can find more specific information at How to Regulate Bowel Movements
Caffeine Carbonated beverages Citrus Chocolate Alcohol Spicy foods
Reduce the amount of liquid that you are drinking after 4:00 if you are having problems in the evening and at night.
Trying to stop smoking cold turkey rarely works for most smokers. Take advantage of available smoking cessation aids such as nicotine patches and gum, as well as support communities to taper off your tobacco addiction. You can find more information related to smoking cessation at How to Quit Smoking.
A great exercise routine for shedding extra pounds includes thirty minutes of moderate aerobic activity (such as brisk walking or cycling) five times a week. If you prefer high-intensity workouts (such as playing sports), then aim for seventy-five minutes a week. [9] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Note that weight training is not as effective at burning calories as aerobic exercise. In fact, chronic heavy lifting can increase stress incontinence by reducing the strength of your pelvic floor. Learn more about calculating your BMI at How to Calculate Your Body Mass Index (BMI). Some doctors suggest that you wear a tampon if you are having stress incontinence symptoms when you do exercise like running, as this increases support in the vagina. [10] X Research source Remember not to leave you tampon in order to prevent toxic shock syndrome.
To perform Kegel exercises, isolate the muscles by intentionally stopping the flow of urine next time you go. [12] X Research source Once you know what using those muscles feels like, hold them tight for an eight count before relaxing them while counting to ten. Do ten repetitions three times daily. [13] X Research source You can also start with a lower count and increase it over time. You can also try vaginal weights, which are cone-shaped weights that you insert into your vagina like a tampon and help to strengthen the pelvic floor muscles. You will start with a low weight, holding it for one minute twice a day. Once you can hold that weight for 15 minutes, you move up to the next heaviest weight. [14] X Research source Yoga has also been shown to strengthen the pelvic floor muscles. Postures like fish, pike, or crow work in the very same way as Kegel exercises. [15] X Research source
Cross your legs when you start laughing or feel a cough or sneeze coming on, which will help support your bladder and reduce pressure. Line your underwear with a stress incontinence product. These pads will stop any staining on your clothing and reduce odor. Tighten your Kegel muscles and buttocks when sitting to reduce other unintentional leakage.
Give your doctor a complete picture of your medical history and tell him what steps you’ve already tried.
Urine sample testing for infection, the presence of blood, or abnormalities that would increase the sensitivity or irritability of your bladder A neurological examination to identify any nerve damage in the pelvis A urinary stress test, during which the doctor will observe for urine loss while you cough or bear down Bladder function testing, which will measure the amount of urine left in the bladder after urination and pressure inside the bladder
Anticholinergic medicines—oxybutynin (Oxytrol, Ditropan), tolterodine (Detrol), and trospium (Sanctura)—to help relax the bladder muscles and reduce contractions and leakage Antimuscarinic drugs—atropine, solifenacin—to stop bladder contractions (may increase the amount of urine left in the bladder after emptying) Imipramine—a tricyclic antidepressant—that relaxes the bladder muscles to help with full evacuation Estrogen creams and vaginal tablets or rings that can help women who have gone through menopause to increase the strength of the pelvic floor muscles
Anterior vaginal repair, which restores vaginal walls strength when bladder prolapse is involved (the bladder bulging into the vagina). Artificial urinary sphincter, which is a device used mainly in men to stop urine leakage. Collagen injections, which thicken the area around the urethra to reduce leakage. This option can require multiple procedures. Retropubic suspension, which is a procedure that lifts the bladder and urethra to reduce strain and pressure. Vaginal sling procedures, which support the urethra with the use of a sling to reduce strain and pressure.
