Continence Care: Tips for Helping Yourself
Some therapies that you can put into practice on your own to aid in controlling urinary incontinence may include:
- Continue to drink water. Two-thirds of what you drink during the day should be water.
- Avoid bladder irritants if struggling with excessive urges: caffeine, aspartame, carbonated beverages, alcohol, chocolate, spicy foods, sharp cheese, tea, citrus fruits and juices, tomatoes, vinegar, plums, strawberries, lemon juice, onions, tobacco, and pineapple.
- Go to the bathroom no more than every two-to-four hours. Your bladder should empty for at least eight seconds or it was “too soon” to go.
- If you have the urge to go but it is too soon, stop moving, sit or stand still, contract you pelvic floor four to six times, breathe deeply and relax until the urge passes. Suppress the urge if it is less than two hours since you last went to the bathroom.
For more information about incontinence issues, solutions or to speak to one of our experts, call the Continence Care Program line, 920.568.6575.