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Prevention and awareness of incontinence
There are many benefits to having a healthy lifestyle. Maintaining good bladder and bowel habits is an important part of contributing to this healthier lifestyle.
It’s normal to go to the toilet between four and eight times a day, and no more than once at night.
What are the warning signs of bladder control problems?
Poor bladder habits can lead to poor bladder control and sometimes incontinence. Here are some simple steps that everyone should follow to keep their bladder healthy.Step 1: Fluid intake
- Try to drink at least 1.5 litres (6–8 cups) of fluid per day unless your doctor advises otherwise.
- Limit the amount of caffeine and alcohol you drink as they may irritate the bladder. Don't drink too much coffee, tea or cola. (Instant coffee contains less caffeine than percolated coffee. Tea contains less caffeine than coffee).
Step 2: Practise good toilet habits
- Don't get into the habit of going to the toilet 'just in case' as this tends to result in the bladder developing a smaller capacity. Try to go only when your bladder is full and you need to go. (But emptying your bladder before going to bed is fine).
- Take your time when urinating so that your bladder has an opportunity to empty completely. For women, this should be in a seated position. If you rush, this may result in incomplete emptying of your bladder and possible urinary infections.
Step 3: Maintain good bowel habits
- Keep your bowels regular and avoid constipation. Persistent straining when using your bowels can weaken your pelvic floor muscles.
- It is normal to empty your bowel between once a day to three times a week.
Step 4: Look after your pelvic floor muscles
- Keep the tone in your pelvic floor muscles strong with regular pelvic floor exercises.
- The 'Pelvic Floor Exercises' brochures may help. (To download a copy of Pelvic Floor Exercises for men or women brochures visit www.bladderbowel.gov.au).
Step 5: Seek help from your doctor or continence adviser if you have difficulties with any of these:
- Any involuntary leakage of urine.
- Loss of urine, regardless of amount, when you cough, sneeze, laugh, stand, lift or when leakage occurs with sport or other physical activity.
- An urgent need to pass urine, being unable to hold on or not getting to the toilet in time.
- Passing small amounts of urine frequently and consistently, e.g. more than eight times per day in small amounts of less than 200 ml (about the contents of a tea cup).
- Having to get up several times overnight to pass urine.
- Bedwetting over the age of five years.
- Difficulty getting your stream of urine started or a stream that stops and starts instead of flowing out smoothly.
- The need for straining to pass urine.
- A sense that the bladder is not empty once urine has been passed.
- A feeling of burning or discomfort while passing urine.
- If you are always thirsty and have to urinate frequently. (You could be suffering from diabetes.)
- Any change in your regular bladder pattern that is causing you concern.
Ask for help
You are not alone. Bladder control problems can be cured or improved if treated.Read more: What is incontinence
Related topic: Help for people living with incontinence
Related topic: Useful resources and contacts for continence management