3 Helpful Tips for Urinary Incontinence Relief – What to Know

Urinary incontinence (UI) usually begins with a little “oops” moment, a leak that you didn’t think much of. But then it becomes frequent, and pretty soon you’re riddled with countless embarrassing moments. It’s a medical condition that leaves an individual with frequent and sudden urges to urinate, oftentimes with little to no control over the bladder. This leads to leaks, which can be embarrassing especially in public. 

Unfortunately, UI increases with age, but there are ways to hamper its effects. Here are three helpful tips for urinary incontinence relief, along with a list of all its possible causes:

The Causes of Urinary Incontinence

  • Pregnancy, childbirth, menopause: The structure of the female urinary tract is one of the most common reasons why this condition is common among women. 
  • Diabetes, Parkinson’s, and multiple sclerosis (MS): These diseases damage your nerves, which includes the nerves that control your bladder.
  • Certain diseases: Urinary tract diseases, infections, strokes, surgeries, and treatments for pelvic cancers also increase the onset of UI.
  • Poor kidney function: This is often associated with numerous urinary issues, but it can also be a cause of UI.


  • Certain medications, foods, and drinks: The chemical components of certain medications, food, and drinks can affect your nerves and muscles, thereby increasing the symptoms of UI. Too much consumption of drinks can also cause UI.


Dealing with Urinary Incontinence

1 – Identify what foods and drinks to avoid

The urge to drink less liquid may be the best option, but make sure you drink enough to stay hydrated. Darker urine is more concentrated, which can irritate your bladder and further the symptoms of urinary incontinence. There are also other food and drinks you need to avoid:


  • Alcohol
  • Artificial sweeteners
  • Spicy foods
  • Tea
  • Citrus fruits
  • Coffee
  • Tomato-based foods
  • Chocolate
  • Soda


Test which foods or drinks irritate your bladder by eliminating them from your diet, checking to see if they’re the cause. Reincorporate one or two every few days, to see if your symptoms worsen once more. If you deem a particular food or drink to be the culprit, eliminate it from your diet completely.

2 – Research on exercises

Extra weight also worsens the effects of incontinence, as it increases the pressure and stress on your bladder. This is pertained to as stress incontinence, where urine leaks after an activity that increases pressure on the bladder, such as sneezing, lifting, or even laughing. While fixing your diet can help you lose excess weight, regular exercises such as strength training can help you manage your symptoms efficiently. 

If you wish to focus specifically on your incontinence, the best route to take is pelvic floor exercises or Kegel exercises. In addition to your regular exercise routines, Kegel exercises will help train your muscles to minimize involuntary contractions that cause leaks. This is also one of the safest, as it poses no form of complications. 

3 – Try bladder retraining

If you’re dealing with UI for quite some time now, your bladder muscles now react a certain way. To reboot your muscles, bladder training is necessary. The idea here is to let the urge to urinate pass before making a bathroom trip, as this helps you hold your urine longer. 

    • Keep a journal: This will help you determine how frequently you get urges to visit the bathroom.
    • Delay urination. Do so with small intervals, working your way up from there. Begin by holding your pee for five minutes, and then eight the next, and so on.


  • Schedule bathroom visits. As a retraining session, scheduling your bathroom trips can help you immensely. Start with 20-minute intervals, working your way up to three or even four hours. 



Although it may seem like it, your urinary incontinence isn’t a lifelong burden. Those accidents are embarrassing and life-altering, but your entire life shouldn’t be affected. By incorporating the three tips above into your daily routine, you’ll be able to gain control of your bladder once more!

The Kegelmaster is a unique vaginal exerciser that aids with your bladder training and exercises. It’s best suited to accompany your Kegel exercises, helping you improve your pelvic floor muscles. Improve your life—get yours today!

Are you suffering from incontinence, prolapse and reduced intimacy?
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