Although around 30 percent of American women between the ages of 30 and 60 have some form of urinary incontinence, roughly 3.4 million American men also suffer from this disorder. Depending on the severity of the disorder, urinary incontinence could really disrupt a man’s life. Thankfully, there are numerous proven strategies out there designed to help men combat urinary incontinence. In this article, we’ll take a look at five of the best strategies men with urinary incontinence can use to minimize the rather embarrassing symptoms associated with this disorder.
1. Change Up Liquid Diet And Schedule
Three fluids that will definitely aggravate urinary incontinence symptoms include sodas, coffees, and alcoholic beverages. All three of these drinks have negative effects on the bladder and could lead to dehydration. Plus, since alcohol is a diuretic, it will make men have to go to the bathroom even more. Many men have found that eliminating these drinks from their lives has a huge positive effect on their urinary incontinence symptoms. It might also be helpful to keep a “drink journal” for a few weeks to track every time you drink a fluid and how often you use the toilet. Try to space out your drinks throughout the day to find what schedule works best for you.
2. Practice Stress Relieving Techniques
Believe it or not, many urinary incontinence symptoms are stress-related. One of the most effective ways to combat stress is the ancient art of meditation. Follow whatever meditation program works best for you, whether it’s breath meditation, mantras, or even activities like Tai Chi or yoga. Be sure to dedicate at least 30 minutes each day to your meditation routine for optimal results. It’s far better to do a little meditation exercise every single day rather than for a few hours infrequently.
3. Schedule Your Bathroom Sessions
Some men have found that certain behavioral techniques work wonders for their urinary incontinence. For the best results, doctors recommend going to the bathroom every half hour no matter what. After a few days, try expanding that time frame to every hour. You can then try to go to the bathroom ever three to four hours. With dedicated practice, this technique should decrease the urge to constantly go to the bathroom.
4. Pelvic Exercises
The best exercises for men with urinary incontinence are called Kegel exercises. These exercises really work the pelvic area, which in turn helps the urinary sphincter have more control over the flow of urine. All you have to do is tense the muscles right below the belly button. This should feel like trying to hold back gas. After just a few seconds, release the muscle. While these exercises can be done standing or sitting, most people prefer to do them lying down. Three to four sets of 10 Kegel exercises is a good daily routine.
5. Use Incontinence Pads
Men often eschew wearing incontinence pads because they feel they’re too “macho” for that sort of thing. The truth is, incontinence pads can really work wonders for people with moderate to severe urinary incontinence. Many of the pads on the market nowadays are extremely discreet and odor absorbent. Men who actually use these pads say they feel an extreme boost in confidence just a few days after wearing them.