General Incontinence Tips and Hints
- 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