Bladder leakage, also known as incontinence, is a common condition that affects 1 in 4 adults in Australia.
For many people, this can have a negative impact on their social life and many other important daily activities.
A leaky bladder should not hold you back from living your life to the fullest!
The following tips and tricks will help you to manage it better:
10 Easy Ways to Fix Leaky Bladder
1. Have A Bladder Diary
Each time that you have a urinary leak, note what you had eaten, and what you were doing. Use this information to identify a pattern.
This information will allow you to identify your triggers so you know what to avoid.
Your bladder diary will also help your doctor in your diagnosis.
2. Manage Your Fluid Intake
Most people should try to drink about 2 litres (8 cups) of fluids per day, preferably water, unless instructed otherwise by a medical professional.
Unfortunately the more you drink the higher the likelihood of leakage, yet if you restrict your fluid intake it could cause medical problems including constipation, which, ironically, can also cause incontinence.
This is clearly a conundrum, however the best solution to this is to manage your fluid intake throughout the day. Make sure you drink enough and drink regularly throughout the day. Try to sip small amounts rather than drinking large amounts at once. And of course water is best - consider quitting alcohol as you can count on leakage if you decide to indulge.
3. Avoid Caffeine
Caffeine is a diuretic. Caffeine irritates the bladder and stimulates urine production. Nonetheless, this does not mean just avoiding coffee as numerous other foods contain caffeine as well.
4. Use Leak-Proof Underwear
To protect your clothing from unwanted leaks use absorbent continence management products (pads, adult pull-ups, adult nappies). Even if you feel you've solved your bladder leakage, if you are at all anxious about leaving the house then use a product as an insurance policy against the unexpected and eliminate any further anxiety.
5. Do Pelvic Floor Exercises
Also known as Kegels, these are movements designed to help strengthen your urinary sphincter and pelvic floor muscles. In fact, Kegel exercise has been known to cure urinary incontinence.
A physical therapist will help you learn what they are in addition to showing you how to execute them correctly.
Nonetheless, just as with any other exercise routine, it is the frequency at which you do these exercises that will determine their effectiveness.
Therefore, work with your therapist or doctor to help you establish a routine and ensure that you stick to it.
6. Practice Good Toilet Habits
Nurturing the following habits will help stop bladder leaks:
Only use the toilet when you have a full bladder
Avoid making a habit of urinating every time you feel something in your bladder. Doing this teaches your bladder that it should go even when it is not full.
Don't rush it
A mistake that a lot of people make in the toilet is using their pelvic floor to force out the urine. This reduces the effectiveness of your sphincter muscles. Instead, take your time and let the urine flow at its own rate.
Don't hold in a bowel motion
Whenever you feel the urge, go to the toilet immediately as holding it in can lead to constipation. Also, be sure to allow yourself plenty of time.
Don't force it
When you are having problems with your bowel motions, do not strain to open them. This will weaken your pelvic floor muscles.
Maintain correct posture
When passing a bowel motion, the correct posture will make the movement a lot easier. Consider having a footstool in your toilet where you can place your feet. Next, put your elbows on your knees, push out your belly, and straighten your back.
Utilise laxatives
These will ease the tension in your pelvic floor muscles so you can have easier bowel motions. However, laxatives should only be a short-term solution.
Eat healthy
A healthy diet should allow your faeces to be soft - so make sure your diet contains good amounts of fibre and drink the right amount of fluids.
With frequent practice, these habits will become second nature to you.
7. Lose Weight
Carrying around excess weight weakens your pelvic floor muscles thus contributing to incontinence. The fatty tissue usually applies a lot of pressure on your bladder.
Therefore, by losing the excess weight, you should see the symptoms improve. Nonetheless, in your weight loss routine, minimise lifting exercises as these will put a strain on your pelvic floor muscles - and when you do lift, cough or sneeze be sure to pull-up your pelvic floor muscles as you are about to start.
8. Practice Yoga
Yoga strengthens core muscles which has been shown to reduce the symptoms of urinary incontinence. This is because a stronger core allows some people with the condition to gain better control of their urination.
9. Try and Remain Calm
It will happen. You will suddenly feel the urge, and you will be afraid that you might make a mess. Panicking will not help. Instead, take deep breathes to calm yourself down. Doing this will help reduce the urge.
10. Outsmart the Urge
If calming down does not work, clench your buttocks.
Clench them as tight as you can and hold the tension for a couple of seconds. Do this several times until you feel the urge start to disappear. When it passes, walk slowly to the closest toilet and relieve yourself.
Why Shop with ConfidenceClub?
Loved by 50,000 of Australians for superior products and personalised discreet service.
ConfidenceClub is Australia's leading specialist direct-to-consumer brand of continence management products. We alleviate the burden of managing incontinence through trusted products and services that are easy, personalised and confidential, backed by a 100% money-back guarantee if you don't love the results - It Fits Or It's Free.
#1: Place An Order Risk Free
Order the products you believe are the right ones for you. If they're wrong we will arrange them to be returned and give you your money back. We're that confident in how good our products are that we're prepared to take all the risk.
and don't forget to use coupon code WYZA20 to get 20% off your first order
#2: Try Samples
We offer free samples of most of our products for you to try for size, fit and performance. We ship these out twice a week using a wonderful social enterprise that employs people with disability. If your need for product is more urgent then we suggest you order risk free instead.
#3: Talk To Us
Give us a call on 1800 86 11 99 or email us on hello@confidenceclub.com.au and let us work with you on choosing the best way forward.
#1: Discreet & Invisible
Our products are anatomically designed to fit discreetly and comfortably. They provide secure protection to keep you fresh and confident. They are delivered to your door in unmarked and unbranded boxes saving you a hassle of lugging large boxes from retail stores.
#2: High Quality European products
Our exclusive European-made products are tested and perfected in high tech laboratories. They utilise unique and advanced technologies to deliver higher absorbencies and better odour control. We have over 50,000 customers buying and wearing them every day.
#3: Money Back Guarantee
At ConfidenceClub we believe no one should pay for something that isn’t right for them.
We are the only continence management product supplier in Australia that offers a 100% Money Back Guarantee if you're not completely satisfied with your purchase.
Accessing great continence management products should be easy for everyone.
Here are 7 critical things your incontinence product provider should give you in that experience.ncontinence product provider should give you in that experience.
Our Full Range of Incontinence Products
Underwear Protection
Minor to Significant Need
If you aren’t sure what is right for you, we have helped thousands choose.
Speak to a friendly product specialist on 1800 86 11 99 or click:
Generous Rewards Club
Earn points every time you shop and be rewarded for your loyalty with points you can redeem off your next orders.
You can redeem your points as a $5, $10 or $15 order discount vouchers.
Shop with ConfidenceClub
2 club points for every $1 spent
Join the Rewards Club
250 club points
Write a Product Review
100 club points (max 3 reviews)
Like our Facebook Page
150 club points
Share us on Facebook
150 club points
Go Up a Rewards Tier
Earn more for every $1
Shopping Online Has Never Been Easier
Reorders Made Easy
Save an extra 10% on your incontinence products with Never Run Out. It is our unique solution for repeat orders. We designed Never Run Out to deliver a carton at a time, exactly when you need it. Just tell us how many pieces your use per day and we take care of the rest.
Fast, Free & Discreet Delivery
Orders placed before 10am on any working day are shipped that same day from our Sydney or Melbourne warehouses. After 10am, shipped the next working day. All orders over $50 receive free shipping - Australia wide. All parcels are shipped in discreet packaging.
Caring Support Team
We genuinely care about every customer and our dedicated Support Teams strive to provide the best possible shopping experience, every single order. Customers love us and we are very proud of the thousands of 5 Star Reviews we are fortunate to have received.