7 TIPS FOR A HEALTHY LIFESTYLE – And how some of these lifestyle tips can help manage incontinence

Did you know that you can improve your health by applying certain habits to your everyday life? Incontinence can be treated effectively by making a few changes to your lifestyle.

The World Health Organization (WHO) defines health as: “a state of complete physical, mental and social well-being”. Health is made up of several factors which include diet, mentality, mood and social life itself. 

Here are a few healthy habits that will considerably improve your health.


  1. Healthy and balanced diet.

It is essential to maintain a balanced diet and be aware of the foods we consume, their nutritional value and the amount of sugar and salt they contain. Try to limit processed foods and replace them with homemade meals.

A balanced diet should include:

  • Nuts
  • Vegetables and legumes
  • Fruits
  • White meats
  • Fish
  • Fibre
  • A lot of water 

Incontinence: What you eat plays a big role in the severity of incontinence symptoms – some foods actually put more stress on your bladder such as chocolate, citrus, sugar or honey, artificial sweeteners, and spicy foods. Limiting or avoiding these foods can reduce the need to urinate, promote a healthy bladder, and improve pelvic muscle control.

A diet high in fibre will alleviate constipation and help with incontinence. You can gain more fibre by eating non-citrus fruits, grains, legumes and vegetables. Maintaining a healthy weight is good for your overall health. Reducing unnecessary weight and abdominal fat means less pressure on the bladder and helps reduce the severity of urinary incontinence.


  1. Physical exercise

Physical activity reduces the risk of chronic diseases and is associated with greater general well-being. Walking, doing housework, climbing stairs are also forms of exercise that complement more intense physical activities such as running, swimming or cycling. Aim to avoid spending more than 2 hours on your phone or doing any sedentary activity. A sedentary lifestyle is one of the greatest enemies of a healthy lifestyle.

Incontinence: While regular exercise is important for maintaining healthy urinary functions, heavy lifting and repetitive strenuous activities can put pressure on your pelvic floor muscles, weaken the muscles and increase your risk of developing incontinence. Pelvic floor exercises are the best forms of exercise to do for incontinence. The pelvic floor is a set of muscles that support the pelvic organs such as the bladder and bowel, and are responsible for tightening the urethra, anus, and vagina. Strengthening your pelvic floor with pelvic floor exercises can help reduce and improve bladder control.  

  1. Sleep enough hours

Sleep 8 hours a day. Adequate rest is essential for health. Little or poor sleep affects the immune and cognitive systems. To enjoy a good rest, try to go to bed always at the same time and in a quiet environment without disturbances. When sleeping, the body relaxes, which helps the production of melanin and serotonin. These hormones counteract the effects of stress hormones (adrenaline and cortisol) and help with stress, anxiety and depression.


  1. Maintain good hygiene.

Maintaining proper hygiene is one of the most fundamental healthy lifestyle habits. This prevents multiple health problems, such as infections or other diseases. The concept of hygiene not only refers to the hygiene and cleanliness of the body, but also the environment that surrounds us. It is important that we keep our places such as our home and work environment properly clean.


  1. Have a positive outlook.

Take a positive attitude and enjoy the things you like. Keeping a positive attitude and being in a good mood will help reduce stress and anxiety and improve your quality of life and health. Take care of social relationships such as making plans with your friends or family!


  1. Take care of your mental health.

Mental health is about emotional well-being and the way you manage feelings. Sometimes, stress, anxiety or other situations of instability make it difficult to practice a balanced life. Don’t be afraid to ask for help and reach out to others when you need it.


  1. Keep hydrated

Drinking enough water to stay hydrated is essential to leading a healthy life. Aim to drink water with every meal and between meals. Pay special attention to children and the elderly, making sure they are well hydrated throughout the day.

Incontinence: Drinking too little can have an adverse effect, such as dehydration. Your urine can also become very concentrated and cause bladder irritation. This makes it important to find the right balance of fluid intake. Check your urine to see if you are well hydrated: a lighter coloured urine means you are more hydrated than a darker yellow coloured urine, which indicates dehydration. 

Limit caffeine intake and eliminate alcohol consumption. Caffeine and alcohol will irritate the bladder and worsen incontinence. Both have a diuretic effect: the more you drink, the more you want to urinate. Excessive urine production can lead to dehydration and a higher concentration of urine, which causes inflammation and irritation in the lining of the bladder.


It can be difficult to change old habits, but the most important thing is taking the first step. Start slowly, change one thing at a time and build on what you already do. Remember to take care of yourself and the people around you.



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Disclaimer: No content on this website, or in this article, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.