Shape Up and Take Control

Incontinence doesn't have to hold you back from living life to the fullest. Follow these tips for reducing urine leakage and get back to doing the things you love with confidence.

1. Shape Up and Take Control. The key to any healthy and well-functioning body is exercise. Keeping in shape helps control many functions throughout the body, including urinary incontinence. Adding core exercises, like Pilates to strengthen your pelvic floor, or yoga to increase core strength, can increase the control you have over your bladder muscles and the ability to hold in urine.

2. Don't Force Bathroom Breaks. Forcing yourself to urinate to avoid urine leakage or holding it too long are equally hard on your bladder. Straining the muscles around your bladder can actually weaken them. Don't push your body beyond what you can comfortably hold. This way your muscles stay functioning their proper way and don't aggravate your bladder leakage.

3. Stay Positive. Reducing your incontinence doesn't happen overnight in most cases. A positive attitude can give your motivation a boost to make the changes that keep you on the path to living life to the fullest.

4. Avoid Diuretic Beverages. Beverages like alcohol and coffee (or other caffeinated drinks) are diuretics that contribute to frequent urination or urine leakage. Knowing what beverages to avoid when experiencing leaks can have a big impact on your control and urge to urinate. Instead, choose healthier options for your bladder, such as water or cranberry juice.

Hydrate Appropriately.

5. Hydrate Appropriately. The benefits of water seem endless, but did you know balancing hydration will improve bladder control? Under-hydrated individuals will produce overly acidic urea which will irritate your bladder. There are numerous benefits to proper hydration.

6. Ditch Acidic Foods. You may have heard that acidic foods can irritate your bladder and worsen incontinence. This is an intricate process that links the digestive system with the urinary system and in turn, impacts how acids are metabolized in your body. Add alkaline foods to limit bladder irritation and promote a healthy balanced diet.

7. Pace Your Liquids. We all plan our days to make sure everything fits appropriately. When experiencing incontinence, hydrating should be no different. Give your body 2 to 3 hours between a glass and avoid hydrating 2 hours before bed.

8. Stay Calm Carry On. Don't strain or hover to urinate. If you have to go, take a seat, instead. Incontinence can put significant strain on your pelvic floor. Give your body the time it needs to go and save yourself the strain.

9. Be Comfortable and Use the Right Product. Picking the right incontinence product for your leak will alleviate a lot of stress about leaks, getting to the bathroom in time, and ensure you are comfortable day and night. TENA® offers a wide range of thickness and absorbency in our incontinence pads, so you can find the right product for your needs.

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