Bladder incontinence

Ensure good fluid intake

Drink 1.5 to 2 litres of non-irritant fluids (such as water) daily. Avoid drinking excessive amounts of caffeine, alcohol, or fizzy drinks as these can irritate the bladder and worsen symptoms.

Prevent constipation

Constipation can put extra pressure on the bladder, so it is important to maintain regular bowel movements. Include enough fibre in your diet and drink sufficient fluids to prevent constipation.

Pelvic floor exercises

Perform pelvic floor exercises (also known as Kegel exercises) daily. These exercises help strengthen the muscles that control urination and support bladder control.

Avoid toileting out of habit

Try not to go to the toilet before leaving the house simply out of habit. Only go when you genuinely feel the urge to urinate. This helps to prevent bladder conditioning, where the bladder becomes overactive due to frequent, unnecessary visits.

Maintain a healthy weight

Excess weight can put additional pressure on the bladder, so maintaining a healthy weight can help reduce incontinence symptoms.

Monitor medication

Some medications may impact bladder function. Speak to your healthcare provider if you think any medications may be contributing to your symptoms.