General Incontinence Tips and Hints

Drinking fluids

  • Drink up to two litres of fluid each day, unless advised otherwise by your doctor. You may need to drink a little more in hot weather or after heavy exercise.
  • Don’t guzzle a large drink in one hit, instead evenly space your drinks throughout the day.
  • Limit your daily intake of carbonated drinks, alcohol, tea and coffee because they can cause bladder pain or irritation.

High fibre diet

  • Eat plenty of wholegrain cereals, fruits and Vegetables; such as wholemeal bread, pasta, brown rice and legumes (peas, peanuts, lentils). Increasing these foods in stools, making them softer and easier to pass.
  • Drink up to two litres of fluid per day, because dietary fibre needs water in order to improve stool consistency.

Regular physical activity

  • A 30-minute walk every day is great for your general health and well-being.
  • Keep your pelvic floor muscles in shape – obesity, pregnancy, childbirth, regular heavy lifting and a chronic cough can weaken the pelvic floor, but you can strengthen these muscles with specific exercises.

Good toilet habits

  • Go to the toilet to pass urine only when your bladder is full.
  • Go to the toilet when you feel the urge to pass a bowel motion. Hanging on can lead to constipation.
  • Give yourself plenty of time to empty bladder and pass a bowel motion.
  • Don’t strain to open your bowels.
  • Use correct posture on the toilet; it can help you pass a bowel motion.
  • Sit with knees higher then hips
  • Lean forward and bulge out your abdomen
  • Straighten your spine

Please see your doctor if you have any concerns about your toilet habits.

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