Whether you pee a little when you laugh or you struggle with frequent leakage, incontinence can put a real damper on your day.
Urinary incontinence is when a person cannot control when and where they urinate, explains Jason Kim, M.D., a board-certified urologist at Stony Brook Medicine, and it can result from weakened pelvic muscles, nerve damage, or underlying health issues. Depending on your symptoms, you could be dealing with stress incontinence (leakage during activities like laughing or exercising), urge incontinence (a sudden urge to urinate), or both, Dr. Kim says.
Solving pee problems
For incontinence, your doctor may suggest lifestyle changes, meds, a support device, or a surgical procedure. You can also try these natural fixes recommended by Dr. Kim.
Pelvic Floor Training
Known as Kegels, this technique is designed to strengthen the pelvic floor muscles, says Dr. Kim. First, identify your pelvic floor muscles by stopping your urine flow midstream—you should feel a squeezing or lifting sensation in your pelvis. Once you’ve identified them, you’ll do the exercises without urinating. Now, activate those pelvic muscles and start by holding the contraction for three seconds, then relax. Gradually increase how long you hold the contraction as you repeat this exercise 10 to 15 times in a row; do it three times a day. Results aren’t immediate, so try to be patient—it may take weeks or months to see improvements in control.
Bladder Training
This behavioral therapy involves working with your doctor to increase the time between bathroom trips, which helps train the bladder to hold more urine and thereby reduces the urge to go. You’ll start by urinating at scheduled intervals whether or not you feel the urge, increasing the time in between by 15 to 30 minutes each week.
At the doctor’s office, small sticky sensors are placed on your body to provide feedback on pelvic floor muscle activity, Dr. Kim says. These insights help determine the pelvic floor exercises or techniques that may work best to improve muscle strength and control. Again, results aren’t immediate, but the goal is to develop greater awareness and mastery of pelvic floor muscle function so you can leak less.
When to see a doctor about incontinence
Urinary incontinence isn’t usually life-threatening, but it can negatively impact your quality of life. If symptoms are disrupting your days or causing you anxiety, talk to your doctor about options for relief.
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Madeleine, Prevention’s assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience—and she helps strategize for success across Prevention’s social media platforms.
