Get Control of Incontinence: What Works and Why

If you think incontinence is just something you have to deal with as you get older or after having kids, think again! A few simple changes or a chat with your doctor might help you get a grip on your bladder and get back to enjoying life.

According to the National Association for Continence (NAFC), the average person waits seven years before seeking help for incontinence. But you don’t have to wait that long. Learning about incontinence and how to manage it can dramatically improve your confidence, comfort, and quality of life.

Incontinence Facts to Know

Numerous factors can lead to incontinence, including injuries, prostate problems, neurological disorders, or conditions such as diabetes. Additionally, aging or pregnancy may also contribute to its onset. Who’s Affected? Approximately 1 in 3 women and millions of men in the U.S. suffer from incontinence. Urinary incontinence doesn’t just affect the elderly; it also affects 16% of young women who haven’t had children. Research shows that proper treatment can significantly improve or cure up to 80% of cases.

Incontinence Isn’t a Disease

It can be caused by urinary tract infections, certain medications, or what you eat and drink. Sometimes, small lifestyle tweaks—like reducing caffeine or doing pelvic floor exercises—can make a huge difference.

It’s so important to break through this. Many people avoid getting help because of embarrassment or shame, but hiding the problem only prolongs the discomfort. Educating yourself and others about incontinence breaks down stereotypes and helps you talk about it more openly. Sharing stories and information can empower those dealing with it and make society more compassionate. Remember, reaching out for help shows strength and your desire to live your best life without incontinence holding you back.

Top 5 Lifestyle Tips and Home Remedies for Each Type of Incontinence

Knowing your type of incontinence is key to finding the right solution. Below are targeted tips and remedies to help manage each form effectively, at home, and without shame.

Stress Incontinence: Leakage during sneezing, laughing, coughing, or physical activity

Do Pelvic Floor (Kegel) Exercises Daily
Strengthening the pelvic floor muscles helps support your bladder and reduce leaks. Try 3 sets of 10 reps a day. Learn from guides like Mayo Clinic’s Kegel how-to. Tools like the Elvie Trainer or apps like Kegel Trainer can help track your progress.
Maintain a Healthy Weight
Extra body weight places pressure on your bladder. Losing even 5-10% of body weight can significantly reduce stress incontinence.
Avoid High-Impact Activities
Replace jogging or jumping with low-impact workouts like walking, cycling, or swimming that won’t strain your pelvic floor.
Limit Bladder Irritants
Reduce caffeine, alcohol, and spicy foods that may worsen leakage by irritating your bladder lining.
Use Vaginal Pessaries (for Women)
A silicone insert can help support the bladder and reduce leakage during daily activities. Ask your doctor for fitting options.

Urge Incontinence / Overactive Bladder (OAB): Frequent, sudden urges to urinate, and sometimes not making it to the bathroom in time.

Practice Bladder Training
Try delaying urination by a few minutes each time you feel the urge. Gradually increase the wait time to train your bladder.
Avoid “Just in Case” Bathroom Trips
Going too often can shrink bladder capacity. Stick to a schedule unless it’s a true emergency.
Cut Back on Trigger Foods and Drinks
Reduce intake of coffee, alcohol, citrus, and carbonated beverages. These can overstimulate your bladder.
Manage Fluid Intake Smartly
Stay hydrated but avoid drinking large amounts in short timeframes. Space out water intake and limit fluids 2 hours before bed.
Incorporate Mind-Body Practices
Urge incontinence often worsens with stress. Try mindfulness, meditation, or yoga to reduce urgency episodes.

Overflow Incontinence: Dribbling or constant leaking due to an overfilled bladder not emptying completely

Double Voiding Technique
After urinating, wait a moment, then try to empty the bladder again. This reduces leftover urine.
Use Timed Voiding Schedules
Set a reminder every 2–4 hours to use the restroom, even if you don’t feel the urge. This prevents bladder overfilling.
Limit Late-Night Fluids
Reduce drinks in the evening to avoid nighttime leaks and incomplete bladder emptying.
Monitor Medications
Some drugs (e.g., certain antidepressants, antihistamines) worsen overflow incontinence. Talk to your doctor about safe alternatives.
Avoid Constipation
A full bowel can press on the bladder. Eat fiber-rich foods (like leafy greens and whole grains) to promote regular bowel movements and stay hydrated.

Mixed Incontinence: A combination of both stress and urge incontinence symptoms

Combine Kegels with Bladder Training
Strengthen the pelvic floor while also teaching your bladder to hold urine longer by delaying urination.
Keep a Bladder Diary
Track fluid intake, urges, and leaks to recognize patterns and identify what triggers both stress and urge episodes.
Reduce Bladder Irritants and Eat Well
Cut back on spicy, caffeinated, and acidic foods that irritate the bladder. Include foods rich in magnesium (bananas, leafy greens) to support bladder health.
Stay Active Without Overdoing It
Gentle exercise helps with weight management and improves bladder function—just skip heavy lifting or bouncing movements.
Use Incontinence Pads for Peace of Mind
Wear absorbent products during times of activity or outings. Choose thin, breathable pads specifically designed for bladder leakage.

Functional Incontinence: When physical, cognitive, or mobility limitations prevent reaching the bathroom in time

Create a Clear Path to the Bathroom
Remove clutter, use night lights, and install grab bars or raised toilet seats for easier access.
Wear Easy-Removal Clothing
Choose pants with elastic waistbands or Velcro closures to minimize time spent undressing.
Establish a Bathroom Routine
Set regular bathroom breaks every 2–3 hours and go before meals, bedtime, or outings—even if there’s no urge.
Consider a Bedside Commode or Urinal
Bedside aids can prevent accidents for those with mobility challenges or nighttime incontinence. Pads, protective underwear, and incontinence products are widely available at NorthShore Care Supply or local pharmacies.
Use Reminder Systems for Cognitive Impairment
Alarms, checklists, or caregiver prompts can help those with dementia or memory issues remember to use the toilet regularly.

Medical Treatments & Procedures

Important Considerations: When behavioral therapies, lifestyle changes, and pelvic floor exercises aren’t working, medications or procedures may be recommended. Before beginning any new medication, consult a healthcare professional about possible side effects and interactions. The suitable medicines for a specific type of incontinence will vary based on the person’s unique needs and medical history. Unfortunately, there currently aren’t any medications designed to treat stress incontinence.

Medications for Urge Incontinence and Overactive Bladder (OAB):

Anticholinergics:
These medications block the action of acetylcholine, a neurotransmitter that causes bladder muscle contractions. This helps relax the bladder and reduce the urge to urinate. Examples: Oxybutynin (Ditropan XL, Oxytrol), tolterodine (Detrol, Detrol LA), solifenacin (Vesicare), fesoterodine (Toviaz), darifenacin.
Topical estrogen:
For post-menopausal women, topical estrogen can help restore tissue strength in the urethra and vagina, potentially reducing incontinence related to weakened pelvic floor muscles. Consult a healthcare professional for the use, precautions, and risks.

Medications for Overflow Incontinence and Benign Prostatic Hyperplasia (BPH):

Alpha-blockers:
These medications relax the prostate and bladder neck muscles, making it easier to empty the bladder. Examples: Tamsulosin (Flomax), alfuzosin (Uroxatral), silodosin (Rapaflo), doxazosin (Cardura).
5-Alpha reductase inhibitors:
These medications shrink the prostate gland, helping to relieve symptoms of BPH and overflow incontinence—examples: Dutasteride, finasteride.
Urethral inserts or pessaries: These small devices are inserted into the vagina and are intended for women with a “dropped” or prolapsed bladder or uterus.
Botox injections for OAB
Electrical stimulation for pelvic nerves and muscles
Surgical options, including minimally invasive procedures

Your healthcare provider can help you make sense of the possibilities. For many, the right treatment plan makes leaks a thing of the past.

Take Action Today

You don’t have to accept incontinence as a normal part of life. Managing your bladder health starts with small steps: track your symptoms, talk with a doctor, and explore treatment and support. You deserve to enjoy your life with confidence, freedom, and dignity.