Everyday advice and lifestyle strategies

Living with urinary incontinence can feel challenging, but small changes in daily life can make a big difference. Strategies, planning, and good habits can help you maintain control, confidence, and self-esteem in everyday life.

Planning and preparation

• Identify the situations where urine leakage most often occurs and plan breaks or toilet visits in advance.
• Use discreet aids like absorbent products if they give you confidence in social situations.
• Have extra clothes or absorbent products available for longer outings.

Fluid and dietary habits

Drink enough fluids, even if you tend to drink less to avoid accidents. Drinking too little can irritate the bladder and worsen symptoms. Avoid large amounts of caffeine and alcohol, which can stimulate the bladder.

Clothing choices and comfort

• Choose clothing that is easy to put on and take off, especially if you need quick access to the toilet.
• Choose breathable materials and layers that make it easy to change or protect against accidents.

Exercise and physical activity

Regular exercise strengthens pelvic floor muscles and overall muscle control. Even short walks or light workouts can contribute to better bladder control.

Mindfulness and stress management

Stress can worsen the urge to urinate or cause urine leakage. Mindfulness, breathing, and relaxation can help create calm and better control.

By incorporating these strategies into daily life, you can take small, concrete steps toward greater confidence and control. Remember, many men experience similar challenges, and even small changes can have a big impact over time. Start with the area that feels most manageable and build from there.

Also read our other articles for more insight and advice: What is urinary incontinence in men, Taboo and masculinity, Physical causes, and Exercises and self-care.