Prevent Accidents: Tips for Maintaining Bladder Control

Urinary incontinence management strategies:

1. Timed voiding: Every 2–3 hours; don't wait for urge
2. Bladder training: Gradually increase intervals (goal 3–4 hours)
3. Pelvic floor exercises (Kegels): 3 sets of 10 daily—contract 3–5 sec, relax 3–5 sec
4. Fluid management: 1.5–2 L/day; limit 2 hrs before bed/activity; avoid bladder irritants (caffeine, alcohol, carbonation, artificial sweeteners, spicy foods)
5. Bowel regularity: Constipation worsens urgency
6. Weight loss: Reduces abdominal pressure
7. Smoking cessation: Coughing stresses pelvic floor
8. Medical evaluation: Rule out UTI, prolapse, medications, neurologic causes
9. Pelvic floor PT: Biofeedback, electrical stimulation for refractory cases
10. Pessary (women): Supports urethra/bladder neck

Incontinence is common but not inevitable. Most improve with conservative measures.