The U.S. Department of Health and Human Services explains that 13 million Americans suffer from urinary incontinence, 11 million of which are women. This condition is the unintentional loss of urine. Approximately half of all cases occur in the elderly, although incontinence is not a normal symptom of aging. Many types exist, and include stress, urge and mixed incontinence. Those who suffer from this sometimes embarrassing problem can improve its symptoms through exercises and treatments.
Step 1
Begin performing Kegel exercises. Kegel exercises help strengthen the pelvic muscles, which can improve and prevent urinary leakage, according to the U.S. Department of Health and Human Services. All one has to do is squeeze the pelvic muscles as if they are trying to stop a stream of urine.
These exercises are extremely helpful for younger women, and should be done 30 to 80 times daily for at least eight weeks for maximum results. The Mayo Clinic adds that Kegels are particularly helpful for women suffering from stress incontinence, but they may also reduce or eliminate urge incontinence as well.
Step 2
Use biofeedback in conjunction with Kegel exercises. Biofeedback helps those using Kegel exercises become aware of their pelvic muscles as they gain control of them. A type of behavior therapy, doctors place sensors near the pelvic muscles to monitor them.
Sensors show the level of exertion of the muscles, helping those using Kegel exercises determine whether or not they are using the correct muscles. This helps them master the procedure faster. Biofeedback can be done at home or with a doctor.
Step 3
Talk to the doctor about side effects from medications. You may be able to help improve your urinary incontinence by making certain lifestyle changes. Speak with their doctor about side effects from any medications you are taking.
The Mayo Clinic suggests managing medications by taking notice of changes of an increase in urinary incontinence, or the beginning of this problem when the doctor prescribes a new medication. Talking to your doctor about this side effect, in combination with Kegel exercise and biofeedback, can improve incontinence.
Step 4
Set a bladder training schedule. Those with an overactive bladder become used to going to the bathroom frequently or whenever they have the smallest urge to avoid the possibility of having an accident. Over time this results in the brain telling people they have to go even when they do not. To stop this cycle, the bladder needs to be retrained.
The Mayo Clinic recommends discovering a new pattern. To do this, keep a diary for a few days, and write down each time urination takes place. The doctor can then devise a schedule for bladder training. Using the diary as a guide, each person needs to pinpoint the exact time every bathroom break is taken, and begin extending breaks by 15 minutes.
Sticking to this schedule is imperative, even if an urge pops up. Begin the day by urinating immediately upon waking, and then use the diary from then on for the rest of the day. Doing so helps strengthen the pelvic floor muscles, which improve the ability to extend the time between bathroom breaks.
