Occasions

Let’s be real—dealing with incontinence can be frustrating and it’s something many people experience at some point in life. But just because it’s common doesn’t mean it has to control your life. With the right mindset, a few lifestyle adjustments, and the right products, you can manage it with confidence and get back to doing the things you love.

In this guide, we’ll explore practical tips and solutions that can help you feel comfortable and in control—because incontinence doesn’t define you, and you deserve to feel your best.

Incontinence refers to the loss of bladder control, and believe it or not, it’s a lot more common than most people think.¹ It can range from something as simple as a few drops when you laugh or sneeze, to a strong, urgent need to go, or even a combination of both.¹

While it’s more common as you get older, it’s not just a "normal" part of aging.¹ If they’re interfering with your daily life, know that there are things you can do to manage them. Simple lifestyle tweaks, diet changes, and pelvic floor exercises can help, and if you need extra support, talking to a doctor is always an option.

Let’s go over some simple changes you can make to feel more in control.

It’s important to remember that incontinence can be treated.² A few small changes to your daily routine and lifestyle can make a significant difference when it comes to managing incontinence. From strengthening your pelvic floor to making smart choices about what you eat and drink, these simple tweaks can help you feel more in control.²

Do Daily Pelvic Floor Exercises

Exercises like Kegels are a simple way to build strength in your pelvic floor muscles.²

To locate these muscles, try stopping your urine flow midstream (but don’t actually do this regularly—it’s just to help you find the right muscles). The muscles you activate to do this are your pelvic floor muscles.²

When you’re doing Kegel exercises, try to squeeze and hold these muscles. Begin by holding the squeeze for a few seconds, then relax. As you get stronger, work your way up to holding for longer.² Try doing 10 reps, twice a day—consistency is key. ²

Cut Down on Caffeine

Love your morning coffee? You’re not alone! But caffeine is a diuretic, meaning it makes you pee more, which can make leaks worse.² Cutting back—even just switching to half-caf, decaf or herbal tea—can help reduce your urge to go to the bathroom.² If you’re not ready to ditch it completely, try drinking extra water to balance it out.

Cut Down on Alcohol

Alcohol, like coffee, can make you need to pee more.² If you enjoy a drink, try alternating with water or exploring non-alcoholic alternatives so you can still sip on something fun without the bladder drama.

Eat the Right Foods

What you eat matters! Some foods support bladder health, while others can trigger irritation. Here’s a quick guide:

• Good for you: Fiber-rich veggies that aid in preventing constipation^2,3, lean proteins like lentils, and plenty of vegetables and fruits.³
• May cause trouble: Chocolate, alcohol, bubbly beverages, and too much caffeine.¹

Want more tips on bladder-friendly eating? Check out this guide.

Making a few simple changes can go a long way in helping you feel more confident and in control. Incontinence doesn’t have to hold you back.

Living with incontinence isn’t just about dealing with leaks—it can also bring physical and emotional challenges, like¹:

• Skin issues: Constant moisture can lead to rashes, infections, or sores if not properly managed.¹
• Urinary tract infections: If you're dealing with incontinence, you're at a higher risk of getting UTIs more often. ¹
• Personal life impacts: It’s completely normal if you sometimes feel uneasy about socializing, working, or even your relationships, worrying about leaks or being caught off guard.¹

But with the right strategies, you can manage it with confidence and stay in control.

Worried about attending events because of incontinence? You don’t have to let it hold you back. A little planning can make all the difference.

• Pack smart: Keep discreet, reliable incontinence protection in your bag for extra peace of mind.²
• Know your options and stick to a schedule: Scope out bathrooms ahead of time so you’re not caught off guard. You can also practice timed voidings, where you go to the bathroom on a set schedule.²
• Dress comfortably: Dark, loose-fitting clothing may help you feel at ease.
• Mindset shift: Remember, you’re in control—most people are too busy enjoying themselves to notice anything else!

With the right prep and mindset, you can enjoy socializing without stress.

Incontinence is nothing to be ashamed of, but let’s be honest—it’s not always easy to talk about.¹ Still, opening up to your doctor, partner, or loved ones can help you feel supported and find better ways to manage it.

• Talking to your doctor: A simple “I’ve noticed some bladder leaks lately—what can I do about it?” is a good start.
• Chatting with your partner: Be honest about how it affects you and what support you need.
• Opening up to family or friends: You don’t have to share every detail but letting them know can ease any anxiety around social plans.

The more we talk about incontinence, the less stigma there is. Remember, many people deal with occasional leaks¹, and support is out there!

When it comes to managing incontinence, finding the right products can make all the difference in your comfort and confidence levels. There’s a wide range of options out there, from pads and liners to full protective underwear. The key is to pick one that fits your specific needs—whether you’re dealing with light leaks or need something for more protection throughout the day.

Need help finding the right product for you? Take quiz to discover the perfect fit for your lifestyle and protection needs.

Why Use Incontinence Products?

Incontinence products aren't just about stopping leaks—they can help you feel more comfortable and confident in your daily routine. Here’s what they offer:

• Comfort: The right product ensures you’re not dealing with irritation or discomfort, letting you go about your day without a second thought.
• Confidence: With the right protection, you won’t have to worry about leaks or odors, so you can be your best self, no matter what you’re doing.
• Mobility: Proper incontinence products allow you to move freely and comfortably, whether you’re working, exercising, or socializing.

Worried about discretion? Many products are designed to be discreet, so you can feel secure without anyone noticing. If you’re looking for a great option, the TENA Women's Light Incontinence Pad is a popular choice. Explore more products here.

With the right support, practical lifestyle changes, and a little patience, there’s plenty of hope for managing incontinence and improving your quality of life. You’ve got the tools to take control and feel more confident every day.

How do you cope while learning to accept incontinence?

¹ Be kind to yourself during this adjustment period. Practicing self-compassion can really help shift your mindset. It’s important to remember that seeking support from your healthcare provider or joining a support group can make a huge difference. Talking to others who understand can help you feel less isolated and more empowered.

Where can I get help with incontinence?

If you’re feeling unsure about how to manage incontinence, it’s always a good idea to reach out to a healthcare professional.¹ Urologists, gynaecologists, and pelvic health specialists are all experts in this area and can offer personalized advice and treatment.

You can also find a lot of helpful online resources, like pelvic floor exercise guides, as well as online communities for support and advice from people going through the same thing.

What worsens incontinence?

Certain habits or medical conditions can make incontinence worse. Things like too much caffeine or alcohol, not staying hydrated enough, or being overweight can increase the frequency of leaks.¹

Additionally, conditions like diabetes, pregnancy, or pelvic organ prolapse may also contribute to symptoms.¹ The good news is that with a few changes—like cutting back on caffeine or working with your healthcare provider—you can reduce these triggers and better manage your symptoms. ¹

Does incontinence ever go away?

Incontinence is different for everyone, so how it’s managed depends on the cause and severity and duration.² For some, treatment options like pelvic floor exercises, medications, or even surgery can make a significant difference, helping to reduce or even eliminate symptoms.²