Dealing with adult incontinence is incredibly common, yet it is rarely talked about openly. The stigma surrounding it often prevents people from seeking simple, effective strategies that can drastically improve their quality of life.
At ODSP Support, we are committed to breaking that stigma. Alongside providing top-tier incontinence care supplies, we want to empower our community with knowledge. Here are five practical bladder control tips for adults to help you manage symptoms and regain your confidence.
1. Don’t Stop Drinking Water
It sounds counterintuitive, but restricting your fluid intake can actually make bladder control worse. When you don’t drink enough water, your urine becomes highly concentrated. This concentrated urine irritates the lining of the bladder, making you feel the urge to go more frequently and urgently. Aim for steady hydration throughout the day, rather than drinking large amounts all at once.
2. Identify and Limit Bladder Irritants
What you eat and drink directly affects your bladder. Common dietary culprits that irritate the bladder include:
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Coffee and tea (caffeine acts as a diuretic)
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Alcohol
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Carbonated beverages (sodas and sparkling water)
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Spicy foods and citrus fruits Try cutting back on these items for a week to see if your symptoms improve.
3. Establish a Bathroom Schedule
Also known as “bladder training,” this involves going to the bathroom at set times—like every two hours—whether you feel the urge or not. Over time, you can slowly extend the time between bathroom visits, helping to stretch the bladder and train it to hold more.
4. Practice Pelvic Floor Exercises (Kegels)
Strengthening the muscles that control urine flow can significantly reduce leaks, especially when coughing or lifting heavy objects. These exercises can be done discreetly anywhere, anytime. If you aren’t sure how to do them correctly, discussing this with a healthcare provider at medical offices you visit is a great first step.
5. Use the Right Support Products
Even with the best habits, having a reliable safety net is essential. Using high-quality, breathable products ensures that if a leak does happen, your skin stays dry and your dignity remains intact.
If the cost of managing your care is becoming a burden, you may be eligible for financial assistance. Learn more about how to apply for ODSP to see if your supplies can be covered.
Looking for community support and reliable supply delivery? Contact us to learn how our dedicated team can help you live comfortably and confidently.
