How to Prevent Urinary Incontinence

Urinary incontinence is a condition which causes uncontrollable urine leakages. This condition, which is much more common among women, can be both frustrating and embarrassing. However, there are a variety of ways to prevent urinary incontinence from occurring. Read on to learn how to prevent urinary incontinence.

Instructions

Perform Kegel Exercises to Prevent Urinary Incontinence

1. Practice strengthening your pelvic muscles with Kegel exercises. Kegel exercises teach women to alternately constrict and relax the perineal muscles, which control urination.

2. Locate the correct muscles. Pretend you are urinating and then try to stop the urine stream. The muscles that would stop the flow are the right ones.

3. Relax your back, abdominal and thigh muscles. This will help you focus on the perineal muscles while performing Kegel movements.

4. Sit down with your knees together. Squeeze the perineal muscles and hold the constriction for three to four seconds.

5. Relax the muscles for another three to four seconds.

6. Repeat the process as many times as you can.

7. Practice until you can do your Kegel exercises for five minutes each day.

8. Increase your squeezing time to eight seconds when the three to four second holds become easy to do.

9. Wait for bladder control results. It may take up to 10 weeks to see the full results of your efforts.

Watch Your Fluid Intake

1. Avoid drinking large amounts of fluids at one time. Drink water steadily throughout your day, rather than gulping down too much when you become dehydrated.

2. Sip water during your workouts. Dehydration can cause you to drink too much, too quickly. This places a strain on your bladder.

3. Drink alcohol and caffeine in moderation. Both caffeine and alcohol stimulate urine production. Overuse of either can also lead to a weakening of the muscles that control the bladder.

Listen to Your Body

1. Urinate when you feel the urge to go. Holding it too long can weaken your bladder and lead to urine leakage.

2. Take a walk or practice controlled breathing techniques when you are really stressed. Stress can lead to incontinence, so anything that reduces your stress level will help prevent incontinence.

3. Visit your doctor if urination becomes more frequent or painful. Untreated urinary tract infections can lead to incontinence.

Stay Healthy

1. Quit smoking. Smokers are more likely to develop urinary incontinence than non-smokers.

2. Slim down. Overweight women can help prevent incontinence by shedding a few pounds. Losing weight reduces the pressure on a woman's bladder control muscles.

3. Eat plenty of fiber rich foods. Constipation can make urinary incontinence worse.

Tips & Warnings

• Realize some risk factors may make it nearly impossible to prevent urinary incontinence. For example, women who have given birth to many children, who had traumatic deliveries or who have undergone hysterectomies are more likely to develop urinary incontinence.