Ideally, your last drink of the day should be an hour before you sleep. It would also help if you can go to the bathroom right before going to bed to make sure that your bladder is empty.
Try to lose weight
Being overweight can sometimes lead to the pelvic floor muscles getting weaker, which leads to incontinence. This is because the added weight contributes to more strain against the pelvic floor which weakens it. This phenomenon is also common among pregnant mothers.
In order to prevent this from happening, it would be a good idea to try and lose weight. Not only does losing weight help with incontinence, it also improves your overall health.
Smoking has been linked to an increased risk of stress incontinence. Stress incontinence happens when urine leaks as a result of exercise, laughing, coughing, sneezing, or lifting heavy objects.
Quitting smoking also lowers a person’s risk of lung cancer, heart disease, as well as a host of other cardiovascular illnesses. So all in all, if you are a smoker, it would be a good idea to quit as soon as possible.
Avoid drinking caffeine and alcohol
Caffeine and alcohol are diuretics. This means that they increase your urine production, and for people with incontinence, this is a big no-no.
If you suffer from incontinence, try to avoid drinking too much caffeine or alcohol. Instead, opt for drinking water or fresh fruit juice instead to get you rehydrated and energized.
Try to avoid straining when defecating
A lot of people tend to strain themselves when they are defecating. This might be due to having constipation, or they might just have gotten used to doing it.
However, too much straining can actually weaken your pelvic floor muscles, which can cause incontinence.
You can mitigate this by not straining when defecating, and eating a diet that is high in fiber in order to prevent constipation. This is an important and effective tip, especially when learning how to deal with elderly incontinence.
Practice timed voiding
Timed voiding is basically scheduling when you will go to the bathroom. This method helps with incontinence because it helps you gain better control of your bladder.
You can start timed voiding by urinating on a set schedule, and then gradually increasing the time in between your urinations as you get better at controlling your bladder.