8 Urinary Incontinence Prevention Tips

Updated on September 12, 2020
The photo of bladder is on the man's body against gray background. People wants to pee and is holding his bladder. Urinary incontinence concept

Urinary incontinence, also known as loss of bladder control, is a condition that’s found in one quarter of men and women. It can be uncontrollable, as well as embarrassing. Fortunately, there are several ways you can deal with urinary incontinence, and these include seeking medical treatment and making lifestyle changes.  

The severity of urinary incontinence ranges from person to person and can be anywhere from occasionally leaking urine when you sneeze to having the urge to pee out of nowhere and not being able to make it to a bathroom on time. This can lead to embarrassing accidents or having to wear adult diapers. When looking for adult diapers, look for the top reviewed adult diapers to find a brand that will get the job done and make you comfortable. There are several ways that you can experience incontinence, including the following: 

  • Stress Incontinence – This is caused when urine leaks due to pressure being applied to your bladder by outside stressors such as laughing, exercising, coughing, or sneezing. Stress incontinence is not related to psychological stress. 
  • Urge Incontinence – Urge incontinence is exactly what it sounds like: you randomly get the urge to pee, and it’s so sudden and so intense that it causes your bladder to leak urine in the process. Urge incontinence can be caused by abnormal bladder contractions or spasms due to infection, diabetes, or other neurological health problems. 
  • Overflow Incontinence – Overflow incontinence is caused when your bladder is constantly leaking urine as it doesn’t empty completely. You might not feel the urge to pee when you have overflow incontinence, or it might occur in the form of wetting the bed in your sleep. Overflow incontinence is most common in men, and the number one cause is an enlarged prostate.
  • Functional Incontinence – This is caused by any other health problem that doesn’t have to do with your bladder. Functional incontinence is when you feel the urge to pee but physically getting to the toilet is a problem. An example of this is urinating yourself because you’re unable to unbutton your pants due to arthritis. Another cause of functional incontinence is side effects from medication as some may make you extremely drowsy, which can lead to incontinence.
  • Mixed Incontinence – This is when you experience more than one of the previously mentioned instances of incontinence.  

Urinary incontinence is something may seem to just come with aging, but there are several ways you can prevent it from happening.

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Close up woman stomachache with toilet in the morning, health care concept, selective focus

8 Tips On Preventing Urinary Incontinence

1. Drink Plenty Of Fluids 

Dehydration can lead to constipation and bladder irritation. This can be prevented by drinking water regularly throughout the day. Don’t wait until you feel thirsty to take your first drink of water.

2. Eat A High-Fiber Diet

Eating plenty of fiber keeps your bowels healthy and helps you avoid constipation, which is a leading cause of urinary incontinence. One way you can do this is by adding fruits, vegetables, and whole-grain cereal to your daily meals.

3. Stay Active 

Physical activity helps you maintain a healthy weight. Being overweight can put unnecessary pressure on your pelvic floor, which is responsible for bladder control. Thus, exercising regularly and maintaining the right weight can help prevent urinary incontinence. 

4. Make Healthier Lifestyle Choices 

Making healthier life choices helps prevent urinary incontinence since you won’t be as prone to illnesses such as urinary tract infections (UTIs). Some signs and symptoms to look out for if you have this condition include frequent urination, pain while urinating, or feeling the need to urinate despite having an empty bladder.

5. Alter Your Bathroom Habits 

Good bathroom habits lead to having a healthier bladder, which prevents urinary incontinence. Some examples of good bathroom habits are peeing only when your bladder is full and letting your pee flow out of you at its own speed. Keep in mind that using your pelvic floor to push your urine out can cause damage.

6. Practice Pelvic Floor Exercises 

Pelvic floor exercises or Kegels can help strengthen your pelvic muscles, which are responsible for bladder control and can thus help prevent urinary incontinence. 

7. Avoid Bladder Irritants 

Certain foods are known to irritate your bladder, which are known as bladder irritants. Some examples of these are chocolate, spicy foods, grapefruits, caffeine, alcohol, and lemons.

8. Stop Smoking 

Smokers are more likely to have bladder problems as heavy smokers usually develop a “smoker’s cough,” which can add pressure to your bladder.


Urinary incontinence is a very common problem among adults. Although it may seem normal to have urinary incontinence especially if you’re already aging, this doesn’t have to be the case. There are plenty of precautionary measures you can take to help improve your bladder health. Keep the tips in mind above so you can avoid experiencing urinary incontinence. 


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