Those with incontinence often find that getting through a day of work, or even a day out playing with the kids, can be challenging and full of anxiety. No one wants to be found in an embarrassing moisture situation. However, sometimes, a few changes to your routine can help you control your incontinence so you can feel more confident when you are out and about, at home, at work, or at play.
1. Plan ahead. Wear dark colors. Bring a change of underwear. And wear the right protection. This is one of the best things you can do. Dark colors will hide any leakage. A change of clothes or underwear can save you from an embarrassing situation, and choosing the right absorbent products to begin with will offer you protection from leaks and embarrassment.
2. Train your bladder. Get your bladder on a schedule by going to the bathroom at set times. Set a reminder to keep yourself on track. Bladder training is a great method for managing incontinence, especially for those with urge incontinence.
3. Do Kegels. Strengthen the muscles that control your bladder. This will help you to control the urge, and avoid leaks. Squeeze those muscles and hold for three seconds, then relax. Do 3 sets of 10 each day. You can use biofeedback to help you make sure you are squeezing the right muscles. Vaginal weights are another option to be used in conjunction with Kegels for strengthening the pelvic floor muscles, and regaining control over the bladder.
4. Avoid bladder triggers. Certain foods can trigger the bladder, irritate it, or lead to an overactive bladder. Citrus is one such food as it is acidic. However, caffeine is one of the biggest triggers. It is a diuretic that can intensify the urge to go. Know the triggers for you, as well as in general, and avoid them so that your absorbent products and plan can be effective.
5. Stay hydrated, but don't over-hydrate. Avoiding water can make your urine more concentrated, which can irritate the bladder and lead to more urge incontinence. However, spending too much time at the water cooler means more frequent trips to the bathroom. Sip, don't gulp, and plan your water intake to get enough but not so much that you spend the workday at the bathroom. Then, be sure to take regularly scheduled bathroom breaks, keeping the pressure off the bladder.
6. Seek treatment. Incontinence is not something that is inevitable, and it can be treated. For many it is not permanent. Talk to your doctor about medication and other options for treatment.
7. Manage with absorbent products. It used to be that working with incontinence was embarrassing as the use of incontinence products was obvious. They were bulky, did not control odor well, would leak, etc. But today there are hundreds of options for absorbent products that are discrete, well fitting, low profile, and provide superior protection. It is a matter of choosing the right product for your needs, and the right fit and size for your body. There are a lot of styles and varieties available so experiment with options by ordering samples.
8. Know the area. You can reduce accidents and leaks by making sure you know where the bathroom is, and plan routes for getting to them quickly and easily. This means if you traveling, sit on the aisle. In other words, don't leave yourself open to an accident because you can't get to a bathroom in time because you aren't sure where it is, or have to climb over people to get to it.
It is possible to be incontinent and still enjoy a healthy work and social life.