Research by the National Association for Incontinence reveals that 25 million U.S. adults experience urinary incontinence. Although incontinence is not life-threatening, it can significantly affect your quality of life.

Urinary incontinence can vary in severity, from leaking only a few drops to soaking your pants. When incontinence becomes bothersome, people might stop traveling, visiting family and friends, and exercising.

Fortunately, you can use several straightforward yet effective ways to prevent or reduce symptoms. Below we discuss the five ways you can use to get started:

Tip # 1 Build A Healthy Weight Loss

People who are overweight and obese experience more issues with incontinence. Moreover, individuals with constipation also suffer from stress incontinence.

Therefore, it’s essential to incorporate a healthy weight loss program. Ensure you talk to your healthcare provider or nutrition about what healthy weight loss program is right for you. They’ll help you create a healthcare plan that matches your medical history and unique needs.

Most healthcare experts recommend incorporating nutritious and fiber-rich foods like proteins, whole grains, vegetables, and fruits. While everyone’s body is different, losing a few excess pounds can help manage urinary incontinence.

Bladder Irritants 

Several foods and beverages can irritate your bladder. These include:

  • Alcohol
  • Certain acidic fruits, such as oranges, grapefruits, lemons, and limes 
  • Chocolate 
  • Coffee, tea, and carbonated drinks 
  • Spicy foods
  • Tomato-based products

Tip # 2 Stay Well Hydrated

Introducing lifestyle changes, such as staying hydrated, can help control urine incontinence without putting in too much effort. Most people with urinary incontinence believe they should avoid drinking fluids.

However, steering clear of water can lead to dehydration, which causes your muscles to weaken. Discuss with your doctor or nutritionist to determine how much water you should drink daily, depending on your unique bodily needs.

At the same time, try reducing your diuretic beverage intakes, such as alcohol and caffeine. Research shows that caffeine, which is present in soda, tea, and coffee, is a bladder irritant that triggers incontinence. It stimulates your kidneys to make urine faster, which causes your bladder to squeeze down or overreact.

Furthermore, it overstimulates your bowel and causes a laxative effect, which worsens bowel incontinence. So ensure you limit your caffeine intake to only 8 ounces per day.

Tip # 3: Quit Smoking

It’s no big news: smoking is awful for your health. However, you probably didn’t know that excessive coughing triggered by smoking can activate incontinence spells. That’s why most long-term smokers struggle to manage urinary incontinence.

Quitting or reducing smoking can alleviate the pressure on your pelvic floor muscles caused by constant coughing. A bonus is that it helps minimize the risk of bladder cancer (which also causes urinary problems).

Tip # 4: Start Doing Kegel Exercises

Your pelvic floor muscles play a crucial role in controlling urination. When weakened, your body might struggle with incontinence. You can strengthen your pelvic muscles effectively by doing pelvic floor exercises.

Otherwise referred to as Kegels, squeezing your pelvic muscles several times can help strengthen them. Here’s a step-by-step guide to performing these exercises:

  • Ensure you have an empty bladder before standing, sitting, or lying down
  • Squeeze your pelvic floor muscles and act like you’re stopping urine midstream. Hold for three seconds before relaxing for another three seconds. 
  • Repeat this process for three sets of ten repetitions daily

However, ensure you talk to your doctor before you start. They’ll advise you how many times and in what way you should practice Kegel exercises. They can also refer you to a physical therapist to ensure you exercise appropriately and safely.

Tip # 5: Get The Right Urological Supplies for Your Needs


Stocking up on the right supplies, such as intermittent catheterization, can help alleviate incontinence symptoms. Discuss with your doctor to determine which type and size of urinary catheter best match your needs.

With the help of a professional healthcare provider, you can find a catheter that fits seamlessly in your life and promotes safe and effective self-catheterization. It’ll also help you regain some control over your urinary incontinence issues.

However, ensure you practice self-catheterizing safety practices, including creating a sterile environment to avoid pain and mitigate the risk of infection.

Grab the perfect catheter to help urinate safely and effectively by checking out Active Life Medical Products’ extensive catalog. Here you can find catheters of different sizes and types for different genders to suit your needs.


Following a healthy lifestyle, including eating healthy, exercising, and managing weight, are straightforward yet effective ways to prevent incontinence. Talk to your healthcare provider to build a diet and exercise plan that suits your needs.

Most importantly, seek medical advice instead of self-diagnosing. You should also ask your healthcare provider to refer you to a physical therapist and help you choose a catheterizing device.

How Active Life Medical Products Can Help With Incontinence Supplies

You need a trusted incontinence product supplier when you require incontinence supplies. Active Life Medical Products makes ordering the entire incontinence supply process easy. Our Product Specialists can help you get your prescribed incontinence supplies covered through most insurances. Everything will be delivered directly and discreetly to your front door.

Call Active Life Medical Products at (800) 319-2336 to place your order.

Find out more about tips on incontinence here.