Urinary incontinence: discover 4 changes you should make to your lifestyle

Urinary incontinence is defined as the involuntary loss of urine. Although it typically occurs in older women, urinary incontinence can also affect young women and men. One of the reasons for the special susceptibility of women to urinary incontinence has to do with the characteristics of the female urinary system. Of particular note, the ureters, which carry urine from the bladder to the urethra for expulsion, are shorter in women than in men. It is more common in women than in men and increases with age.

Urinary incontinence is an important health problem due to its high prevalence, the impact it has on the quality of life of affected patients and the costs it entails. Shame and lack of knowledge about treatment options are some of the factors responsible for few patients seeking support for the resolution of this disease. However, the cure rate with an individualized treatment plan is high.

Some of the treatments available may include medication to relax the bladder muscles, electrostimulation to strengthen the muscles or surgery, with very positive results. But also the adoption of habits of a healthy lifestyle can help in the prevention, relief of symptoms and treatment of urinary incontinence. Lifestyle modifications are often recommended because they are relatively inexpensive and have few unwanted adverse effects.  

Here are included:

Healthy eating habits

With a reduction in the intake of drinks with caffeine or alcohol, as well as soft drinks and acidic drinks or foods that can worsen urine leakage.

Eating fiber-rich foods 

Can help reduce constipation and reduce its impact on urinary incontinence. It should be noted that only plant-based foods contain dietary fiber.

Weight management

Being overweight puts additional pressure on the bladder and surrounding muscles, which can make it difficult to control the flow of urine.

Exercises to strengthen the pelvic floor muscles

These exercises must be performed, at least initially, under the supervision of a physiotherapist with an explanation of the anatomy and functioning of the pelvic floor and instructions on the correct performance of the exercises. Once you learn to contract the right muscles, you can perform the exercises at home, more independently.

Quit smoking

Smoking affects the nerve function of the bladder. The components of tobacco irritate the bladder and can cause urge incontinence.

However, in most cases, treatment may involve the use of pelvic muscle exercises, physical therapy, medication or even surgery, especially in the most severe cases.

To find the best solution and indicated treatment for each case, you should always consult your doctor.

References:

Nitti VW. The prevalence of urinary incontinence. Rev Urol. 2001;3 Suppl 1(Suppl 1):S2-6

Corrado B, Giardulli B, Polito F, Aprea S, Lanzano M, Dodaro C. The Impact of Urinary Incontinence on Quality of Life: A Cross-Sectional Study in the Metropolitan City of Naples. Geriatrics (Basel). 2020 Nov 20;5(4):96

Nightingale G. Management of urinary incontinence. Post Reprod Health. 2020 Jun;26(2):63-70.

Imamura M, Williams K, Wells M, McGrother C. Lifestyle interventions for the treatment of urinary incontinence in adults. Cochrane Database Syst Rev. 2015 Dec 2;2015(12):CD003505

Thordis Berger

Chief Medical Officer - Holmes Place