Seriously? OMG! WTF?

Nobody wants to deal with incontinence, and most people don’t want to talk about it. But it’s a serious and difficult problem to manage, and one that deserves more attention. If you’re suffering from incontinence currently, you’ll be heartened to know that there are several management strategies that can help you better deal with it.

Tips for Dealing With Incontinence

There are many different forms of incontinence, including urinary incontinence, fecal incontinence, and urge incontinence, which relates to an urgent feeling that you need to urinate without necessarily leaking any.

Urinary incontinence is the most common, so it’s the one we’re going to focus on the most. However, most of these strategies can be used to help you through any kind of incontinence.

1.       Document your experience. First, make an effort to formally document your experience. Keep a kind of bladder journal to record when you go to the bathroom, what your bathroom experience is like, what kinds of urges you feel and when you feel them, and even how much fluid you’re drinking and when you’re drinking it. With this information, you’ll be able to objectively discern whether your condition is getting worse or better. This is also going to be valuable information to give to your doctor or healthcare provider if you eventually need to visit them.
2.       Invest in a bidet toilet seat. A bidet toilet seat is an attachment for your toilet that equips you with a fully functioning bidet nozzle – and potentially, other features (like a heated toilet seat). It may not have a direct impact on your bodily control, but it can make going to the bathroom much more comfortable and lead to a more hygienic experience. It’s a must-have if you suffer from any kind of incontinence.
3.       Monitor and control your fluid intake. Next, pay attention to your fluid intake and try to get more control over it. For example, it’s a good idea to avoid drinking fluids in the hours before an event that you don’t want to be interrupted. You should also avoid taking in fluids too late at night, as this can cause problems while you sleep. That said, you should still prioritize drinking ample fluids throughout the day, as hydration is essential to good health.
4.       Understand common irritants. Certain ingredients and materials can be irritating to the bladder, resulting in complications for your incontinence. Caffeine, alcohol, tobacco, spicy foods, and even citrus ingredients can all be irritating. Pay attention to how these ingredients affect how you feel and avoid any excessive irritants.
5.       Practice pelvic floor exercises. Pelvic floor exercises, like kegels, are designed to strengthen the muscles in your pelvic floor. The stronger these muscles are, and the more control you can exert over them, the more you’ll be able to control your incontinence.
6.       Avoid excessive strain. Excessive straining when urinating or defecating can make your incontinence problem worse, weakening your pelvic floor muscles and possibly creating new complications. Instead, you should aim to relax and let the elimination happen naturally.
7.       Get in shape. If you’re overweight, you should know that the fatty tissue above your pelvic area can cause excessive pressure, making continence problems worse. Getting in shape may provide you with some relief, so consider eating healthier foods, reducing your portion sizes, and exercising on a daily basis.
8.       Visit your doctor. If your incontinence persists or grows worse over time, make an appointment with your doctor. They may have recommendations for how to manage your incontinence symptoms or specific treatments that may give you some measure of relief.

Managing the Emotional and Social Side

Struggling with incontinence can be difficult mentally, emotionally, and socially as well. These tips can help you with this side of the equation:

•       Accept that this is perfectly normal. It may feel like there’s something wrong with you or that you’re cursed with something horrible, but the reality is, millions of people struggle with incontinence. This is something that’s relatively normal and nothing to be ashamed about.
•       Be open and honest. Be open and honest, especially with the people closest to you. Don’t be afraid to ask for support and describe how you’re feeling.
•       Get involved in groups and forums. Groups and forums can connect you with other people dealing with incontinence. You may be able to find significant support and new friends in these environments.
•       Practice mindfulness meditation. If you struggle with anxiety related to incontinence, consider practicing mindfulness meditation. It can help calm your mind and allow you to thrive in the present moment.

Dealing with incontinence isn’t easy, even if your symptoms are mild and relatively under control. But if you’re willing to make a concentrated effort to change your lifestyle and pursue treatment, you should be able to find some comfort and relief.