Incontinence still feels like a taboo subject.
We meet so many families who find it impossible to broach the subject of incontinence with their Mum or Dad, husband or wife. And yet it is so much better to tackle the issue before it becomes a problem. It might be reassuring to know that it is a much more prevalent issue than people realise – according to the NHS more than 14 million people in the UK are affected by bladder incontinence and yet only 1 in 8 people seek help.
Speak to your GP
The first step is to seek help from your GP. They will talk to you about your symptoms and may signpost you to a more specialist team. You may be referred to the incontinence team who can support you with a range of advice and other areas of help including.
- Pelvic floor muscle strengthening
- Bladder re-training
- Fluid, dietary and lifestyle advice
- Advice on core strengthening/functional exercise programmes
- Relaxation and mindfulness techniques for bladder and bowel urgency and pelvic pain
They may also be able to provide you with free incontinence products.
Exercises to promote continence
Your pelvic floor muscles surround the bladder and urethra (the tube that carries urine from your bladder out of your body) and control the flow of urine as you pee. Weak or damaged pelvic floor muscles can cause urinary incontinence, so exercising these muscles is often recommended. You may be referred to a specialist to start a programme of pelvic floor muscle training. The specialist will assess whether you’re able to squeeze (contract) your pelvic floor muscles and by how much.
If you can contract your pelvic floor muscles, you’ll be given an exercise programme based on your assessment. Your programme should include a minimum of 8 muscle contractions at least 3 times a day and last for at least 3 months. If the exercises are helping after this time, you can keep on doing them. Research has shown that pelvic floor muscle training can benefit everyone with urinary incontinence.
Living confidently with incontinence
It’s so important that incontinence doesn’t stop you doing the things you want to do and getting out & about. Age UK have the following tips to help:
Be prepared: Try thinking of practical solutions to problems that might arise while you’re out. You could take some spare pads and pants with you. Scented bags for soiled pads or pants could be useful if you’re worried about smell.
Take care of your skin: Washing regularly and drying carefully with a soft towel will help to keep your skin healthy. It’s also a good idea to make sure you change pads regularly. If your skin becomes red or sore, make sure that any pad fits properly and isn’t rubbing. If your skin becomes raw, speak with your doctor or a nurse immediately as this could lead to a skin infection.
Change pads frequently: Fresh pee shouldn’t smell unpleasant unless there’s an infection. However, it might start to smell if it’s left for long periods. Good-quality pads help to absorb some smell, but make sure to change wet pads and clothes as soon as possible.
Stay hydrated: Drink normally, unless your doctor or nurse has told you otherwise. You should aim to drink 6 to 8 cups of liquid each day. Tea, coffee and fizzy drinks can make bladder symptoms worse. It’s a good idea to cut down on these drinks or try decaffeinated versions of them. Alcoholic drinks and drinks with artificial sweeteners can also irritate your bladder.
Prevent constipation: Constipation (irregular bowel movements) can put pressure on your bladder or bowel and worsen incontinence. Make sure you’re eating plenty of fibre-rich foods (such as fruit and vegetables) and drinking plenty of liquid. Keeping active and exercising regularly can also help you keep regular bowel movements.
Further help
You may find it useful to speak with the Bladder & Bowel UK Helpline as a first port of call. Most importantly don’t ignore any incontinence issues, seek advice and support.
Do contact us at Home & Company if you need any further help or signposting.