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 LivingAvoid heat exhaustion this summerIncreased activity in the summer could result in heat exhaustion or heat stroke,. Take the advice of some of Atlantic Health System’s top experts and stay healthy as you get moving this summer.
Healthy Living5 things to consider when choosing a sunscreenWhat should you look for when choosing a safe and effective sunscreen? With all the brands on the market today, here are a few simple tips to help make sunscreen shopping a little easier – and to keep your skin well-protected this summer.
Healthy LivingIs it heartburn?Is it heartburn, acid reflux or GERD? Learn how to tell the difference, what symptoms to look out for and how to treat this common condition.
Healthy LivingWhat you need to know about tick bitesTicks are looking for a warm host to feed from — even as the weather cools. Here’s how to dress properly to avoid tick bites in woods and grasslands. And, if you do find a tick on your body, here’s what you need to know to stay safe.
OrthopedicsHow your posture impacts your healthPoor posture while walking, sitting or even sleeping can result in chronic back, neck or hip pain. We have tips to help you stand tall and feel great.
Orthopedics5 stretches you should do every dayMost people skip stretching, but a few simple exercises each day can help prevent injury, preserve your flexibility and improve your mobility.
Orthopedics6 exercises to help relieve back painIf you are experiencing lower back pain that seems to persist, a few daily exercises could bring some relief. These simple strengthening and stretching exercises help keep your muscles balanced and build your core - so your back is protected.
Healthy LivingHow to know when a wound is infected—and what to do about itMinor cuts and scrapes typically heal on their own. But Atlantic Health experts say when redness, swelling, and pain creep in, it’s time to talk to a doctor.
Healthy LivingIndigestion and IBS: Are they related?While they share a few of the same symptoms, indigestion and irritable bowel syndrome, or IBS, are different conditions and require different treatments.
Healthy LivingInfectious disease specialist shares what to know about tuberculosisAfter decades of decline, TB cases are on the rise. Learn what you need to know from an Atlantic Health System infectious disease specialist.
Healthy LivingAre microplastics a hidden health threat?Tiny plastic particles known as microplastics are prevalent in our food, water, and air. An Atlantic Health System expert weighs in about their impact on our health.
Healthy LivingCan diet and exercise lower your cancer risk?Learn how lifestyle modifications like diet and exercise can lower your cancer risk with practical advice from Atlantic Health System.