Incontinence may be prevented by adopting healthy diet and lifestyle habits early in life. Here are some simple steps that can be incorporated into your daily life.

Drink well

• Drink 1.5 - 2 litres (6-8 glasses) of fluid a day - unless otherwise advised by your doctor
• Minimize your intake of bladder irritants such as tea, coffee, cola drinks and alcohol.
• Minimise your intake of fizzy drinks.
• Spread your drinks evenly throughout the day.
• Drink more fluids (preferably water) when the weather is hot or when exercising.
• Reducing your fluid intake can make bladder problems worse as it concentrates the urine and irritates the bladder.

Eat well

• Eat a healthy diet that is rich in dietary fibre and low in saturated fat (you need at least 30gm of fibre each day).
• Eat 2-3 servings of fruit, 5 servings of vegetables and 5 servings of cereals and breads each day.
• It is important to get the balance right as just adding fibre to your diet without increasing your fluids can cause or worsen constipation.

Maintain an ideal body weight

• Obesity is a risk factor for developing incontinence.
• Maintain a Body Mass Index (BMI) of 25 or less.
• Your doctor or a qualified dietician can help you with weight management.

Practice good bladder and bowel habits

• Go to the toilet when you get the urge to open your bowels, as this is the most effective time to completely empty your bowels.
• Most people get the urge first thing in the morning or following a meal when eating has stimulated the bowel.
• Get into the correct sitting position on the toilet. Sit on the toilet, elbows on knees, lean forward and support feet with a footstool. Relax and bulge out your tummy, relax your back passage and let go (don’t hold your breath or strain). When you have finished firmly draw up your back passage.
• Don’t get into the habit of going to the toilet “just in case”. Go only when you need to.

Quit smoking

• Chronic cough (associated with smoking) is a risk factor for developing incontinence and a myriad of other health conditions.
• Speak to your doctor or contact the Quitline on 131 848 to get information or advice about a smoking cessation plan.

Avoid urinary tract infections

• Visit your doctor as soon as you suspect a urinary tract infection.
• Discuss the management of recurrent urinary tract infections with your doctor.

Exercise regularly

• Aim to exercise for 30 minutes most days.
• Exercise stimulates movement of the bowel.
• Even gentle exercise like walking helps.
• Do regular pelvic floor muscle exercises.
• Strengthening your pelvic floor muscles helps to support the bladder and bowel. This improves bladder control and can reduce or stop leakage of urine and faeces. Like other muscles, the pelvic floor muscles become stronger with a regular exercise program.

Seek help

If you have any signs or symptoms of urinary or faecal incontinence seek help as the symptoms will not go away on their own and may worsen over time. Talk to a:

• doctor or practice nurse
• community health nurse
• continence nurse advisor
• continence and women’s health physiotherapist
• National Continence Helpline on 1800 33 00 66.

Source: www.continence.org.au