Do you experience leaking of urine when you laugh too hard or cough or sneeze? Do you feel the urge to pass urine that's so urgent that you can't wait till you get to the toilet? Have you been diagnosed with urinary incontinence? There's no reason to feel shy or ashamed about it. It is a common age-related condition in which senior adults lose control over their bladder movements.

As we age, our bodies go through various changes. One of the most common issues that senior citizens face is bladder leaks or urinary incontinence. Incontinence could be stress-induced - experiencing leaks when one coughs, sneezes, laughs, or lifts heavy objects - or urge-induced - when the urge to pass urine is sudden and so high that one cannot wait.

Whatever the cause, it can be embarrassing for seniors and a reason to abstain from social events or long journeys. Fortunately, one can manage and control bladder leaks in several ways that are simple and easy to adopt and lead a comfortable and regular life. This post will discuss some of the most effective ways to control bladder leaks in senior citizens.

Here are seven simple tips that can improve the lives of seniors struggling with urinary incontinence.

1. Kegel exercises:
Kegel exercises can help strengthen the pelvic muscles responsible for controlling urine flow. These exercises involve contracting and relaxing the muscles that control urination. By doing Kegel exercises regularly, senior citizens can improve bladder control and reduce the risk of accidents.

Here's a video link to help you understand and learn a few exercises you could do on your own:
https://www.youtube.com/watch?v=GGM-SD8VtSc

2. Dietary changes:
Certain foods and drinks can irritate the bladder and make the condition of bladder leaks worse. Caffeine and aerated drinks are diuretics, which means they work to flush out fluids from the body. Similarly, too much spice content irritates the bladder, causing the sensation to pass urine.

Seniors should avoid or limit the consumption of caffeine, alcohol, carbonated drinks, and spicy foods. Additionally, increasing fibre intake can help regulate bowel movements and reduce pressure on the bladder.

3. Sufficient water intake:
Most people associate drinking water with frequent bathroom visits. Seniors struggling with incontinence particularly avoid drinking water to curb the frequency. While gulping down many glasses in a short interval does lead to multiple visits to the toilet, refraining from drinking water throughout the day is a poor way to cope. When you drink less water, the bladder is further irritated, and the urgency to pass becomes higher.

4. Scheduled bathroom breaks:
As silly as it might sound, this is one of the most effective ways to manage urinary incontinence. Seniors should establish a routine for using the bathroom, even if they do not feel the need to go. This technique helps reduce the risk of accidents and trains the bladder to hold larger volumes of urine.

5. Maintain an ideal body weight:
A lot of times, being overweight can trigger or add to the already existing condition. A proper exercise routine is a must to ensure good overall health. There are multiple ways seniors can keep their weight under control.

6. Incontinence products:
There are several incontinence products available, such as pads, diapers, and adult briefs, that can help manage bladder leaks. These products absorb urine and prevent leaks, allowing seniors to go about their day without worry.

7. Medications:
Doctors may prescribe medication - or even surgery - in some cases to help manage bladder leaks. These medications work by relaxing the bladder muscles or reducing the amount of urine produced. However, it is crucial to consult a doctor and get a complete health scan before opting for such cures.

In conclusion, bladder leaks can be frustrating and embarrassing for senior citizens, but there are several ways to manage and control them. By following the tips above, seniors can regain confidence and lead a comfortable life.