How to Manage Incontinence as a Woman


Incontinence is a condition wherein your body seems to lose control over your urethra. It can occur in women of various ages and it can sometimes be embarrassing, particularly when you pass water even before you reach the restroom. Fortunately, there are several ways on how you can manage incontinence as a woman.With so many ways to exercise, it can become confusing. Thankfully the professionals of this field gave us a complete guide on how to have an abundance of exercise routines and machinery you can use at home. Exercising at home can be cheaper, efficient, and effective.

Use Special Underwear

While the topic about the underwear you need when you suffer from incontinence may seem so simple, you actually need to consider a number of factors to find the perfect one for you. Look for some incontinence underwear that is not only comfortable and hygienic but will surely make you look and feel amazing too. Nowadays, this type of underwear already comes in different shapes and sizes, with attractive designs and appealing colors. Nevertheless, the best ones are still those with the level of absorbency that suits your needs.

Do Some Pelvic Floor Exercises

Another way to help you manage incontinence is to perform some pelvic floor exercises. To do so, you need to be able to locate your pelvic floor muscles first. You can do this by trying to stop the flow of your urine midstream. Try any of the two types of pelvic floor exercises, namely the slow and the fast contraction. Best if you can perform the slow contraction first before the fast contraction, but both of these exercises will give your pelvic muscles a rigorous workout nonetheless.

Schedule Your Bathroom Visits

Retraining your bladder can also help you cope with incontinence. To do this, you can schedule your bathroom visits by starting with a frequent time interval. Gradually extend the duration in between your visits over time. Another thing that you can do is to try and delay your urination by not rushing to the bathroom at once. Rather, when you feel like urinating, distract yourself by thinking of something else or try some delaying tactics such as clenching your fists or crossing your legs. In parallel to this, try to limit consuming drinks that can increase the feeling of the need to urinate such as coffee, tea, or other caffeinated beverages.

Watch Your Weight

Studies show that excess weight can also be attributed to the condition of incontinence. Thereby, exert an extra effort to ensure that you are within your ideal BMI, or body mass index. You can do this by following healthy lifestyle choices such as watching what you eat. As much as possible, increase fruits and vegetables in your diet or replace refined grains with whole grains. As a result of this, you will have more fiber intake instead of consuming empty calories found in junk and processed foods.

In conclusion, using special underwear specifically made for the condition may be your first line of defense when it comes to incontinence. Rest assured that these types of underwear are now better designed to fit you perfectly and comfortably. You can also perform some pelvic floor exercises or retrain your bladder by going to the bathroom on a schedule. Finally, maintaining a healthy BMI can also help you manage this condition.

3 min read

Help! My Friend Is a No Show

Email armchairpsychologist@swaaymedia.com to get the advice you need!

Help! My Friend Is a No Show

Dear Armchair Psychologist,

I have a friend who doesn't reply to my messages about meeting for dinner, etc. Although, last week I ran into her at a local restaurant of mine, it has always been awkward to be friends with her. Should I continue our friendship or discontinue it? We've been friends for a total four years and nothing has changed. I don't feel as comfortable with her as my other close friends, and I don't think I'll ever be able to reach that comfort zone in pure friendship.


Dear Sadsies,

I am sorry to hear you've been neglected by your friend. You may already have the answer to your question, since you're evaluating the non-existing bond between yourself and your friend. However, I'll gladly affirm to you that a friendship that isn't reciprocated is not a good friendship.

I have had a similar situation with a friend whom I'd grown up with but who was also consistently a very negative person, a true Debby Downer. One day, I just had enough of her criticism and vitriol. I stopped making excuses for her and dumped her. It was a great decision and I haven't looked back. With that in mind, it could be possible that something has changed in your friend's life, but it's insignificant if she isn't responding to you. It's time to dump her and spend your energy where it's appreciated. Don't dwell on this friend. History is not enough to create a lasting bond, it only means just that—you and your friend have history—so let her be history!

- The Armchair Psychologist

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