Urinary incontinence is an embarrassing, common problem that ranges in severity. It can be mild, moderate or severe, and cause an occasional leak with a sneeze or cough, or a complete loss of bladder control when a sudden urge to urinate strikes. A treatable condition, it is more common in women than men, according to the health education website of the Mayo Clinic. Various types of urinary incontinence exist, including stress, urge, overflow and functional.
Step 1
Learn to control your bladder. When you feel the urge to urinate, wait 10 minutes before allowing yourself to urinate. Do this each time you feel the need to go, lengthening the time by 10 minutes over a period of time. Your goal is to make bathroom trips every two to four hours, according to the Mayo Clinic.
Step 2
Make changes in your dietary habits and fluid consumption. Lose excess weight and increase physical activity, as obesity and inactivity both contribute to urinary incontinence. Reduce the amount of fluids you drink through the day, especially those containing caffeine, as this ingredient irritates the bladder, increasing the urge to go. Reduce or completely eliminate alcohol and acidic foods; these can also irritate the bladder, the Mayo Clinic explains.
Step 3
Perform Kegel exercises to strengthen the bladder muscles. To perform Kegel exercises correctly, you must first find the right muscle. This can be done by cutting off the flow of urine mid-stream; the muscle you feel tightening is the right muscle. The National Kidney and Urologic Diseases Information Clearinghouse suggests practicing in a quiet area such as your bedroom at first; this allows you to concentrate. Tighten the muscles for a count of three and relax for a count of three. Continue practicing until you can hold for a count of 10, performing three sets. Your ultimate goal is three sets, three times a day.
Step 4
Use electrical stimulation. Electrical stimulation is a treatment method for both men and women. The doctor inserts electrodes--electric current conductors--into either the vagina or rectum to both stimulate and strengthen the pelvic floor muscles. You must prepare yourself for several treatments over a period of several months for this treatment to be effective.
Step 5
Take medication to prevent frequent urination and urgency. Speak to your doctor if previous treatment methods prove to be unsuccessful. The National Kidney and Urologic Diseases Information Clearinghouse notes that several medications exist to help relax the bladder and prevent bladder spasms from occurring, thus reducing urination urgency and frequency. Your doctor will determine what medication is best suited for your situation.
