1. icon-arrow-left
    Healthy Living
Healthy Living · article

Brain over bladder: overcoming urinary incontinence

A urologist discusses incontinence with a mature man.

Urinary incontinence is an involuntary, often sudden, loss of urine. It could be a spot or two in your underwear, or it could be so much that you need to change your clothes. Urinary incontinence can make it challenging to live your life to the fullest, but it can also be debilitating, increasing your risk of falls.

Jenna Silverman, pelvic floor therapist with Atlantic Health System, shares some simple strategies you can practice to give you control over your bladder.

What are the different kinds of UI?

UI can come in a variety of forms, but the two most common are urge incontinence and stress incontinence.

“When it comes to urge incontinence, many of us have trained our bladder to hold less fluid over time because we try to go so frequently when we don’t actually have to,” says Silverman. “This habit can lead to needing to rush to the restroom to avoid leakage.”

One of the best ways to overcome urge incontinence is to do something different before using the restroom to put your brain back in charge and increase the volume your bladder can hold. That means, instead of immediately running to the bathroom when you feel the urge, finish the task you’re working on or look at the clock and wait a couple minutes.

Unlike urge incontinence, stress incontinence is usually caused by weakness in the pelvic floor. This kind of UI can lead you to leak urine when you sneeze or cough. Stress incontinence treatments mainly focus on strengthening muscles. One example is the knack maneuver when, if you know you’re going to sneeze, you do a Kegel to grip the pelvic floor and avoid the leak.

Dos and don’ts for beating UI

Silverman recommends other options to lower your risk of leaks:

  • Avoid bladder irritants: Smoking, caffeine, chocolate, carbonated beverages, artificial sweeteners, and spicy or acidic foods can all irritate your bladder.
  • Don’t “cluster pee”: Instead of using the restroom several times in a short period, merge all those trips into one.
  • Empty your bladder without pushing your pee out: When you sit on the toilet, certain muscles relax so your bladder can contract and get the pee out. If you’re trying to push the pee out or stop peeing once you’ve started, you’re hindering the reflex.
  • Go only when you need to, but don’t hold it too long: Try to go every 2-4 hours and no more than once per night. Aim to pee for at least 8-10 seconds at a time.
  • Practice good toilet posture: Lean forward while urinating to tip your bladder. Keep your feet flat and have your knees above your hips. Avoid hovering over the toilet, since this can alter the reflex that helps you release and pee. 
  • Stay hydrated: Restricting fluids will only irritate your bladder. A good rule of thumb is to drink as many ounces as you weigh divided by two. That means if you weigh 200 lbs., you need 100 ounces of water.

If these strategies don’t work for you, you may consider pelvic floor therapy. This therapy focuses on strengthening and lengthening the muscles, ligaments, connected tissues and nerves of your pelvic floor to help you prevent leaks.

Learn More About UrologyFind a Urologist
Published: November 29, 2024

Related articles

Healthy LivingWhat’s the most overlooked nutrient in your diet? FiberAre you eating enough fiber? For most Americans, the answer is no. An Atlantic Health expert explains why this powerful nutrient deserves a larger role in your diet.
Healthy LivingCan ultra-processed foods fit into a healthy diet? The answer may surprise youUltra-processed foods get a bad rap—but do they all deserve it? An Atlantic Health expert shares the ranking system for processed goods, and how to make smarter choices at the grocery store.
Healthy LivingLearn about ESG, a nonsurgical weight loss procedureSee how endoscopic sleeve gastroplasty at Atlantic Health offers a minimally invasive alternative to bariatric surgery and weight loss medication.
Healthy Living7 common myths about HPVIf you think you understand HPV, these facts may surprise you. An Atlantic Health expert clarifies the misconceptions surrounding humanpapillomavirus (HPV).
Healthy LivingHow to know if you have an underactive thyroid glandFatigue, weight gain and hair loss may seem unrelated, but could all be tied to an underactive thyroid. An Atlantic Health expert explains how a simple blood test can provide the answer.
Healthy LivingWhy am I so tired? 6 ways to fight winter fatigueDiscover reasons why you feel more tired during the winter and natural energy booster recommendations from an Atlantic Health family medicine physician.
Healthy LivingThe hidden health link between your gut and your heartHeart health starts in an unexpected place—your gut. An Atlantic Health expert explains how the foods you eat help lower inflammation throughout your body—and that protects your heart.
Healthy Living5 Stretches that improve your postureSlouching can lead to pain, stiffness and poor posture. An Atlantic Health expert shares five simple stretches that rebalance muscles, improve mobility—and keep you standing tall.
Senior HealthHow to prevent falls for older adults Learn ways seniors can prevent injury-causing falls with tips from an expert at Atlantic Health.
Senior HealthA physical therapist's safety tips for outdoor winter activityGetting outdoors during the winter can be fun. Lean how to stay safe and prevent injuries so you can enjoy all your favorite outdoor winter activities.
Healthy LivingA new way to think about sugarAs we head into the sugar-heavy holiday season, an Atlantic Health registered dietitian offers some perspective about sugar and carbs—and how to balance them into a healthy diet.
Healthy LivingGet the facts about 8 common UTI mythsUrologist David Chaikin, MD, explains urinary tract infections: who gets them, what causes them and how to prevent and treat them.