How to prevent urinary incontinence: important habits and care measures

Urinary incontinence is a common condition that affects millions of people worldwide. It is characterised by the involuntary loss of urine and can have different causes, from natural changes associated with ageing to factors related to lifestyle, health, and the functioning of the urinary system.

Although not all cases can be prevented, there are habits and care measures that can help reduce the risk of developing urinary incontinence and maintain better bladder health.

What can cause urinary incontinence?

Urinary incontinence can occur when the pelvic floor muscles, which are responsible for bladder control, become weakened or when there are changes in the functioning of the urinary system.

Some factors that may increase the risk include:

Ageing;
Pregnancy and childbirth;
Excess weight;
Lack of physical activity;
Hormonal changes;
Some neurological or chronic diseases;
Frequent constipation;
Excessive consumption of certain foods and drinks.

Knowing these factors is the first step towards adopting preventive measures.

1. Strengthen the pelvic floor muscles

The pelvic floor muscles play an essential role in bladder control. When these muscles are strong, they help support the bladder and control urinary elimination.

Kegel exercises are one of the best-known ways to strengthen this area. These exercises consist of contracting and relaxing the muscles used to stop the flow of urine.

Regular practice can help improve bladder control, especially in people at higher risk of incontinence.

2. Maintain a healthy weight

Excess weight can increase the pressure placed on the bladder and the muscles responsible for urinary control.

Maintaining a balanced diet and practising physical activity regularly can help reduce this pressure and improve overall health.

3. Stay well hydrated

Drinking enough water is important for the healthy functioning of the body and the bladder.

When fluid intake is too low, urine can become more concentrated, which may cause bladder irritation and increase the urge to urinate.

On the other hand, excessive fluid intake over a short period can also increase episodes of urinary urgency.

4. Avoid bladder irritants

Some foods and drinks can increase bladder sensitivity in some people.

Possible irritants include:

Coffee and caffeinated drinks;
Alcoholic beverages;
Carbonated drinks;
Highly spiced foods.

Identifying which foods cause discomfort can help manage symptoms more effectively.

5. Do not ignore the urge to urinate

Holding urine for long periods can affect bladder habits.

It is important to create a balanced routine, avoiding both going to the bathroom constantly without the need to do so and delaying urination for too long.

6. Prevent constipation

Frequent constipation can increase pressure on the bladder and pelvic muscles.

A diet rich in fibre, good hydration and regular physical activity can help maintain healthy bowel function.

7. Practise physical activity regularly

Physical exercise helps maintain an appropriate weight, improves circulation and contributes to better muscle condition.

Activities such as walking, swimming or doing exercises adapted to each person’s abilities can be beneficial.

8. Take proper care of intimate hygiene

Daily hygiene is important for comfort and well-being, especially for people who already experience urinary leakage.

Suitable products, such as specific incontinence care wipes and gentle cleansing solutions, can help keep the skin protected and comfortable.

9. Seek professional advice when necessary

Urinary incontinence should not be considered an inevitable consequence of ageing. There are different treatment options and strategies to improve urinary control.

Consulting a healthcare professional allows the causes to be identified and helps find the most appropriate approach for each situation.

Support products for greater peace of mind

Even with good preventive habits, some people may continue to experience episodes of urinary leakage. In these cases, using suitable protection products, such as adult diapers, absorbent pads and hygiene wipes, can help maintain comfort, safety and quality of life in everyday life.

Preventing urinary incontinence involves taking care of bladder health, strengthening the pelvic muscles, maintaining healthy habits and seeking help when necessary.

Small changes in daily routines can make a significant difference to each person’s well-being and confidence.