Even if you’re usually confident in your ability to manage your bladder health, the holidays can come with some challenges. When you’re occupied for hours and spending a lot of time outside the house, taking care of your urinary needs can require some extra thought. Fortunately, it can be manageable. These simple tips can help you enjoy a happy, stress-free holiday season.
1. Identify and Avoid Your Triggers
Many people with bladder leakage find that certain foods and beverages increase their urge to urinate. Being able to identify these triggers makes it easier to prevent issues. Try to think back to times you’ve had bladder irritation and consider whether it always happens after certain foods. Some common foods and beverages that you may want to avoid include:
- Alcohol
- Coffee
- Tea
- Spicy foods
- Citrus fruits
- Chocolate
- Tomato-based foods
- Fruit juices
2. Avoid Trying To Hold It for Too Long
It’s easy to get caught up in the holiday cheer, but try to take time for bathroom breaks. Many people hope they can “train” their bladder by not going to the restroom frequently. However, even an unexpected event like a sneeze might induce leakage when your bladder is overly full.
Medical experts recommend scheduling a bathroom break every three to four hours. Even when you don’t feel like you need to go, it’s a good idea to try. If you find yourself too busy to remember, setting a reminder on your phone or smartwatch can be helpful.
3. Stock up on Your Favorite Bladder Control Products
Many useful products are available to help with urinary incontinence. They can catch any leaks and keep you feeling comfortable and dry. This is a great way to give you confidence, so you can focus on enjoying yourself instead of thinking about your bladder.
There are all sorts of quality bladder control products, from pads to panty liners to protective underwear, so you have plenty of options to choose from. Try them in advance so you can pick your favorite before the holidays. Once you settle on a style, it’s a good idea to bring a few extras with you each time you leave the house. And remember that stores can get busy during the holiday season, so make sure you’re fully stocked up before the holidays start.
4. Don’t Stress Too Much
Urinary incontinence isn’t always just a physical issue. It can also be due to mental challenges. When you’re feeling stressed, leaks are more likely. It’s no surprise that many people deal with more continence problems during stressful holidays. People often worry about accidental leaks, and this added stress leads to additional incontinence.
Of course, when you’re busy and overwhelmed, trying not to worry can make it harder. Instead of forcing yourself not to stress, try some effective stress management techniques instead. Exercising, talking with a loved one, avoiding stressful media, getting enough to eat, meditating and making time for hobbies can help reduce mental strain. Some people even find it helpful to speak with a therapist and seek care for anxiety.
5. Get Help With Heavy Lifting
Of course, wearing incontinence liners can help with occasional drips, but you should still try to take it easy. Intense physical activity often triggers leakage because flexing your muscles can squeeze your bladder. If you’re running around cooking or heaving heavy holiday decorations around, incontinence is likely to happen.
Being aware of this problem often makes it easier to prevent. When you want to avoid leakage, ask for help with things like carrying heavy presents. Anything that activates your core muscles, such as squatting, bending, lifting or carrying, can end up causing leakage.
6. Remember To Stay Hydrated
It might seem counterintuitive, but drinking more water can help to prevent leakage. When you’re dehydrated, your urine becomes more concentrated and irritates the lining of the bladder. Getting enough water helps to prevent this issue.
Unfortunately, many people get dehydrated during the holidays because they’re too busy traveling or preparing. It is important to take the time to sip water throughout your day. Ideally, you need around eight 8-ounce cups of water per day. Just keep in mind that chugging a lot of water at once can trigger your body to urinate. Try to sip slowly and frequently instead of drinking all your water for the day at once.
7. Research Restroom Opportunities Before You Travel
For many people with urinary incontinence, the trickiest part of the holiday is traveling to unfamiliar places. You can easily end up in situations where you need to use the bathroom but can’t find a toilet. You don’t want to run around looking for a restroom, so plan ahead.
When traveling, create a route that allows for frequent bathroom breaks. It can be very reassuring to tell yourself things like, “Ok, in 10 more minutes, we’ll be driving by a rest stop.” When visiting friends and family, it might be a good idea to talk to them privately ahead of time. If you feel comfortable, you can discuss your health needs and check to see if they have a private bathroom you can use.
Celebrate the Holidays!
Bladder leakage does not have to get in the way of your holiday celebrations. There are plenty of effective self-care strategies that reduce the risk of incontinence. By planning, you can more easily manage your health and get back to enjoying the holidays.