Bladder control for men: Treating male urinary incontinence

Several factors contribute to the risk of developing the condition:

• Age: As men age, physical changes can make bladder control more challenging.

• Activity levels: Low physical activity can exacerbate incontinence symptoms due to weaker overall muscle tone and increased body weight, while excessive activity might also provoke urine leakage.

• Obesity: Excess weight, especially around the midsection, places significant pressure on the bladder, intensifying bladder control issues.

• Medical history: Conditions such as prostate cancer, an enlarged prostate and diabetes are closely linked to the onset of urinary incontinence, and neurological conditions such as Parkinson's and multiple sclerosis can also disrupt normal urinary function.

• Congenital issues: Birth defects involving the urinary system can lead to lifelong challenges with urine control.

To improve bladder control and reduce the impact of incontinence, several lifestyle adjustments can be highly effective. Consider integrating each of the following changes into your daily routine.

• Fluid management: The amount of fluid consumed can significantly affect incontinence. Instead of drinking large quantities of liquid at once, it is advisable to drink smaller amounts consistently throughout the day. This helps to regulate bladder function and reduces the risk of sudden urges that can lead to urine leakage. Consuming bladder-friendly drinks will also decrease the effects that certain fluids can play on bladder irritation.

• Diet: Cutting back on foods and drinks that irritate the bladder, such as acidic and spicy foods, can be highly effective. 

• Bladder training: This technique involves delaying urination for a short period of time following the urge to go, if bladder weakness has been caused by passing urine too frequently. The aim is to reach a more typical timeframe of 2-3 hours between passing urine and not about extending this for any longer. It helps strengthen the muscles surrounding the bladder and urinary tract, training them to hold urine for longer periods. Over time, this practice can significantly improve bladder control.

• Scheduled toilet trips: Many people question how many times a day they should wee. Scheduling visits to the bathroom can prevent urgency and frequent urination. If urinary retention is an issue, double voiding (which involves urinating, waiting a few minutes, and then trying again) can also help empty the bladder more completely, reducing incidents of leakage.

• Physical exercise: Increased physical activity not only aids in weight loss but also improves overall bladder health and reduces pressure, thereby strengthening the pelvic floor muscles. Regular exercise can significantly improve symptoms of urinary incontinence.

• Pelvic floor exercises: Also known as Kegel exercises, these exercises strengthen the pelvic floor muscles, which support the bladder and urethra. Regular practice of these exercises can be a game-changer for bladder control.

• To do this, squeeze and lift the muscles you would use if you were trying to stop urinating, hold for a few seconds, and release. Repeat these steps several times in a row – several times a day – to achieve the best results. However, it is important to avoid carrying out these exercises by actually stopping urine mid-flow, as the aim of the exercises is simply to improve muscle tone and not to interfere with urine flow. 

Urinary incontinence can have a significant impact on intimate relationships, but open communication and practical steps can mitigate uncomfortable situations. 

• Preparation: Avoiding bladder irritants like caffeine and alcohol before intimate moments can prevent urges and leakage. Ensuring the bladder is empty before any sexual activity is also helpful.

• Protection: Using protective covers such as towels can provide peace of mind, allowing both partners to focus more on the moment and less on the possibility of leaks.

• Communication: Discussing urinary incontinence openly with your partner can decrease anxiety and increase mutual understanding and support, allowing a stronger bond and more enjoyable intimacy.