URINARY INCONTINENCE

It’s not a problem people like to discuss, even with their doctors. But urinary incontinence, in which the bladder occasionally loses control, is extremely common. Doctors estimate that about 10 percent of elderly people have this problem to some extent, and it’s much more common in women than in men. There are many things that can cause it, including urinary tract infections, prostate problems, or even side effects from some medications.

Incontinence is usually easy to treat. The problem is that many people are too embarrassed to get help, and so they live with it, year after year. It doesn’t have to be this way. In most cases, you can control or even stop incontinence entirely with simple home care. Here’s what experts advise.

Listen to nature’s call. Many people go to the bathroom only when their bladder is sending out loud emergency signals – and then it may be too late. A better strategy is to set a “bathroom schedule” and stick with it – for example, going to the bathroom every hour even when you don’t feel like you need to.

Of course, no one wants to go to the bathroom ever hour. After a while, you won’t have to. By “training” your bladder to expect regular relief, you can gradually increase the time between bathroom trips. Your goal is to be going every three or four hours eventually. As long as you stick to a regular schedule, your bladder will start making the adjustment.

Plan ahead. When you’re going out, always visit the bathroom before you leave the house and again before you come back home. Urinating often helps to keep bladder empty, so it’s less likely to take you by surprise.

Strengthen your muscles. Urinary incontinence often occurs because the muscles that control the flow of urine aren’t as strong as they could be. To get them back in shape, doctors recommend doing exercises known as Kegels. They’re easy to do. By regularly squeezing and relaxing the muscles that control the flow of urine – they’re the same muscles you’d use to hold back a bowel movement – you’ll make them stronger and therefore less likely to “slip.”

The good thing about Kegels is that you can do them anywhere and anytime – when doing the dishes, or watching a movie. All you have to do is squeeze and relax those muscles ten times, rest for a moment, then do them ten more times. Repeating this three times every day will quickly get them back in shape.

Watch what you eat. Doctors have found that a number of foods, including tomatoes, spices, chocolate and citrus fruits, can sometimes increase the risk of incontinence. Everyone responds to different foods differently, so you may want to keep track of what you’re eating for a few weeks. In that way, you can see it there’s a link between your diet and episodes of incontinence. If there is, you’ll have a better idea of what you need to avoid in the future.

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WHEN TO SEE THE DOCTOR
No matter your age, you shouldn’t be experiencing bladder control problems.
If you are, there is almost certainly something wrong and you should call
your doctor. In addition to a general checkup, doctors usually take a urine
sample to test for infections and other problems. They may also recommend
X-rays or other tests to see if there’s something going on inside that could be
causing the problem. Your doctor may recommend medications to help
strengthen the “holding power” of the bladder.
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Give up cigarettes. Smoking can trigger incontinence in two ways. Nicotine has been shown to irritate the bladder, which may cause problems in some people. In addition, smoking often causes people to cough, and coughing jars the bladder, which is the last thing you need when you’re trying to control incontinence.