Urinary incontinence

Urinary incontinence (UI) is not a disease; it’s simply a fact of life for many women. It’s easy to tell if you have urinary incontinence — you might leak some urine accidentally when you laugh or sneeze. You might feel a sudden urge to go to the bathroom but just can’t get there in time, no matter how fast you move. UI is annoying and embarrassing, but it can be treated and even cured.

Types of urinary incontinence

• Stress incontinence is the most common type of bladder control problem for women. It happens when you put “stress” or pressure on your bladder when you sneeze, cough or laugh or even lift something.
• Urge incontinence happens when you feel the urge to urinate even if your bladder is almost empty. Often, you make it to the toilet just in time.
• Overflow incontinence happens when your bladder doesn’t empty properly, gets too full, and leaks urine. Overflow may also be due to something blocking the urinary flow or a neurologic disorder.

Common Causes of UI

• Urinary tract problem
• Weak pelvic muscles, sometimes caused by childbirth or weight gain
• Some medicines
• Some foods and drinks

Taking control of your UI

• Keep a diary of your urinary patterns and actions. This can help you determine when, where, and why you are having the most problems.
• Urinate every 2 hours, whether you need to or not. As your bladder control improves, increase the time between trips to the bathroom.
• When you urinate, practice double voiding. This means going as much as you can, relaxing for a moment, and then going again.
• Avoid or drink less caffeine and alcohol. They stimulate urine production.
• Stay well hydrated. Concentrated urine can irritate your bladder.
• If you have to get up to urinate during the night, limit fluids after dinner.
• Do Kegel exercises. (See instructions below.)
• Eat foods that are high in fiber to help avoid constipation.
• Stay at a healthy weight.
• If you smoke, try to quit.
• Go to the bathroom at several set times each day and wear clothes that you can remove easily. Move furniture or objects that block your path to the bathroom.

Treatments for UI

Treatments depend on the type of incontinence you have and how much it affects your life.

• Simple exercises such as Kegel exercises can help control UI.
• Medications are available to help control an overactive bladder or urge incontinence.
• Surgery may provide a solution for severe symptoms.
• Talk to your doctor about the medicines you’re currently taking. Some over-the-counter and prescription medicines can cause UI or trigger urine leakages.

Kegel Exercises

• Kegel exercises tighten and strengthen the pelvic floor muscles that support your bladder. Strong pelvic floor muscles can do wonders in controlling UI.
  • Your pelvic floor muscles are the same muscles you use to stop your urine flow while you are going to the bathroom.
  • Squeeze these muscles as hard as you can. Your belly and thighs should not move.
  • Hold the squeeze for 3 seconds. Then relax for 3 seconds.
  • Start with 3 seconds, and then add 1 second each week until you are able to squeeze for 10 seconds. Hold each 10-second squeeze for 5-10 seconds, then relax for a slow count of 5.
  • Perform each Kegel 10 to 15 times for each session. Do three or more sessions each day.

• If you have urge incontinence, resist the urge to urinate. Try these techniques:
  • STOP and do not move.
  • Do a Kegel exercise or two.
  • Take a few slow breaths. Relax.
  • Visualize your bladder relaxing and the urge wave leaving you.
  • When the urge passes, walk slowly to the bathroom.