Always feeling like you've "gotta go"? If you are dealing with incontinence, here are 6 tips to help you hold it.
Cut the Carbonated Drinks
Avoid bubbly soft drinks and seltzers to cut down on accidents. Carbonation contributes to the acidity in your urine, which can worsen leakage problems and prompt more trips to the bathroom.
Running on Empty
If it doesn’t feel like your bladder completely empties out when you urinate, try a method called “double voiding”: Remain on the toilet until you feel empty, then stand up for a minute, and sit back down again. While you’re sitting, tilt your body forward a bit and see if you can go again.
Prepare a cleansing cocktail that will help control your need to pee: Stir a few teaspoons of apple cider vinegar and raw honey into a cup of warm or hot water. The antibacterial properties of vinegar will improve the health of your urinary tract and help prevent bladder stones. You can drink this two or three times a day.
Acupressure for Bladder Control
When you feel a sudden need to urinate, sit down and try this trick to control bladder contractions: Rub one ankle against the shin of the opposite leg until the urge subsides. This pressure and movement on the shin affects a nerve involved with bladder function.
Kill It with Kegels
The easiest, all-natural way to treat incontinence is to toughen up your pelvic floor muscles with Kegel exercises, which you can do discreetly anywhere and any time of day. To find the right muscles, squeeze as you would to stop urinating mid-flow—that contraction is your target move. When you’re ready to work those muscles (not while urinating!), clench for a couple seconds and release, then repeat 10 times. Perform this set of 10 clenches throughout the day, whether you’re sitting at a desk, watching TV on the couch, ironing, or washing the dishes—yep, they’re that easy!
See Also: How to Retrain Your Bladder
Better Your Bladder
Over a few months, you might be able to retrain your bladder to hold more urine for longer amounts of time. You’ll need to practice holding off the urge to go every time it hits. Start by waiting 10 minutes; when you’re successful with a 10-minute wait, gradually begin adding to the wait time until your bathroom trips are spaced by a few hours.