General Continence Tips and Hints

Our healthcare professionals have put together a list of top tips for improving and managing your continence needs. Follow the advice below to understand more on how to deal with urinary incontinence.

Keep fluid intake high to reduce incontinence

• Drink up to two litres of fluid each day, unless advised otherwise by your doctor. You may need to drink a little more in hot weather or after heavy exercise.

• Don’t guzzle a large drink in one hit, instead evenly space your drinks throughout the day.

• Limit your daily intake of carbonated drinks, alcohol, tea and coffee because they can cause bladder pain or irritation.

Eat a high fibre diet to reduce incontinence

• Eat plenty of wholegrain cereals, fruits and Vegetables; such as wholemeal bread, pasta, brown rice and legumes (peas, peanuts, lentils). Increasing these foods in stools, making them softer and easier to pass.

• Drink up to two litres of fluid per day, because dietary fibre needs water in order to improve stool consistency.

Regular physical activity to reduce incontinence

• A 30-minute walk every day is great for your general health and well-being.

• Keep your pelvic floor muscles in shape – obesity, pregnancy, childbirth, regular heavy lifting and a chronic cough can weaken the pelvic floor, but you can strengthen these muscles with specific exercises.

Good toilet habits help reduce incontinence

• Go to the toilet to pass urine only when your bladder is full.

• Go to the toilet when you feel the urge to pass a bowel motion. Hanging on can lead to constipation.

• Give yourself plenty of time to empty bladder and pass a bowel motion.

• Don’t strain to open your bowels.

• Use correct posture on the toilet; it can help you pass a bowel motion.

• Sit with knees higher then hips

• Lean forward and bulge out your abdomen

• Straighten your spine

Please be advised, the advice given is general in nature, please see a registered health care professional if you have any concerns about your continence.