10 Things That Can Make Incontinence Worse

1. Caffeine

Caffeine in coffee, tea, sodas, and energy drinks acts as a diuretic, stimulating the bladder and increasing both urgency and frequency. For those with incontinence, limiting caffeine intake can reduce episodes and promote bladder control. Try gradually switching to caffeine-free alternatives or limiting consumption to one cup in the morning.

2. Alcohol

Alcohol is another bladder irritant that can lead to dehydration, making symptoms of incontinence worse. As alcohol leaves the body, it irritates the bladder and causes more frequent trips to the bathroom. Reducing alcohol intake, especially during social events or before bed, can lessen the risk of incontinence flare-ups.

3. Spicy Foods

While spicy foods add flavour to meals, they can also irritate the bladder lining, triggering symptoms of incontinence. Ingredients like chili peppers and hot spices may worsen bladder control, especially when eaten frequently. Opt for milder seasonings or limit spicy foods if you notice worsening symptoms after consuming them.

4. Carbonated Drinks

Carbonated drinks, such as soda and sparkling water, contain bubbles that can create bladder discomfort and increase urgency. These drinks are also often high in caffeine and sugar, adding to their impact on bladder health. Choosing non-carbonated beverages can help reduce discomfort and ease symptoms.

5. Dehydration

While it might seem counterintuitive, not drinking enough water can make incontinence worse. Dehydration leads to concentrated urine, which irritates the bladder and increases urgency. Staying hydrated by drinking small sips throughout the day can keep urine diluted and prevent irritation without overwhelming the bladder.

6. Smoking

Smoking has a double impact on incontinence. Nicotine irritates the bladder, and smoking-related coughing fits can put extra pressure on the pelvic floor muscles, increasing leakage. Quitting smoking not only reduces incontinence but also benefits overall health.

7. Obesity

Carrying excess weight places additional pressure on the bladder and the pelvic floor muscles, which can worsen incontinence. Maintaining a healthy weight through a balanced diet and regular exercise can alleviate some of this pressure, helping to improve bladder control.

8. Constipation

Straining during bowel movements weakens the pelvic muscles over time, which can worsen incontinence. To avoid constipation, incorporate fibre-rich foods into your diet, drink plenty of water, and engage in regular physical activity. Addressing constipation can relieve pressure on the pelvic area and improve bladder function.

9. Stress and Anxiety

High levels of stress and anxiety can contribute to muscle tension, which affects the bladder and may worsen incontinence symptoms. Practicing relaxation techniques, such as deep breathing exercises or mindfulness, can help reduce stress and alleviate some of the pressure on the bladder.

10. Lack of Physical Activity

A sedentary lifestyle can lead to weakened pelvic floor muscles, which play a crucial role in bladder control. Regular exercise, especially activities that strengthen the core and pelvic floor, can help improve muscle tone and reduce leaks. Simple exercises like Kegels can be highly effective in promoting bladder control over time.

While these factors can worsen incontinence, understanding and managing them can make a significant difference. By adjusting lifestyle choices, dietary habits, and physical activity, it’s possible to minimise triggers and take steps toward better bladder health. Small changes can lead to greater comfort, confidence, and control. For further guidance on managing incontinence, speak with a healthcare professional.

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