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How to Manage Urinary Incontinence Naturally with Lifestyle Changes

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how to manage urinary incontinence naturally with lifestyle changes

What lifestyle changes can help manage urinary incontinence?

Managing urinary incontinence naturally is possible. There are several lifestyle and diet changes you can take in order to avoid urinary leaks and multiple bathroom trips. You should not let urinary incontinence affect your quality of life. Instead, try these urinary incontinence treatments to help accidental bladder leaks.

Manage Fluid Intake to Avoid Urgent Trips to the Bathroom

It's best to time your fluid intake when you know you will be near a restroom. It takes about 2 to 3 hours for fluids to reach your bladder. If there's no bathroom nearby, it is best to hold off drinking any fluids. If you wake up at night to go to the bathroom, it may be helpful to stop drinking fluids at least 3 hours before you go to bed to prevent nighttime bedwetting leaks.

Schedule Bathroom Visits to Improve Bladder Control 

By scheduling bathroom visits, you will practice bladder training techniques that will help you gain better control over your pelvic muscles and limit frequent urges to pee. Make sure to empty your bladder completely. This will help resist the urge of using the bathroom for a couple dribbles of urine.

Practice Kegel Exercises to Strengthen Your Pelvic Floor Muscles

Kegel exercises help strengthen the muscles that control your bladder, bowels, and rectum. Practicing lower pelvic floor muscle exercises can help limit trips to the bathroom for incontinence management. 

Exercise and Try to Lose Weight

Exercising is a great way to keep healthy and minimize stress incontinence symptoms. If you are overweight or obese, exercise can help reduce the pressure on your bladder. Light exercise, such as walking around the neighborhood or dipping in a swimming pool, can help you get in the habit of exercising.

Familiarize Yourself with the Medications You Are Taking

Taking certain medications can lead to more frequent bathroom visits. Talk to your healthcare professional about this side effect and how to avoid bladder leaks.

Fluid and Diet Management

Some meals and beverages can make incontinence symptoms worse. Avoiding certain drinks and food can help lessen the urge of having to go to the bathroom.

Common drinks that people with incontinence should avoid

  • Coffee, tea, and carbonated beverages such as soda and energy drinks
  • Alcohol (such as beer and liquor)

Common foods people with incontinence should avoid

  • Spicy foods (hot peppers, chili flakes, hot sauce)
  • Certain acidic fruits (including lemons, limes, grapefruits, oranges)
  • Tomato-based products
  • Chocolate (cocoa contains caffeine)

Use Incontinence Products for Incontinence Management

There are a variety of incontinence products for women and men that can help catch urine and prevent stains on furniture. SPC underpads are highly absorbent and disposable, making them perfect for extra night-time protection. They are meant to protect mattresses and furniture from bladder leaks and stains. SPC adult diaper briefs are another great product to absorb urine during the night and are meant for heavy incontinence. SPC sanitary pads and liners are perfect for light incontinence as they absorb small amounts of urine and are worn inside underwear. They are lightweight and more discreet than regular adult diapers. SPC reusable protective underwear are a great alternative to regular underwear as they have insertion pockets that keep sanitary pads and liners in place.


San Pablo Commercial is a family-owned, small business with a mission to deliver affordable medical supplies to their customers. We offer a variety of incontinence products including SPC underpads, bed mats for children, tuckable bed protectors for potty training, and disposable bed pads for incontinence. We ship directly to our customer’s home within 2 to 3 business days. We care deeply about our customers and want to make ordering incontinence supplies easier so that they can spend less time cleaning up spills and messes.

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