Taking control of bladder leaks

Bladder leaks can be a frustrating and embarrassing issue, but you’re not alone. Maybe you leak a little urine when you go for a walk or cough. Or maybe the urge to go strikes suddenly and you have to rush to make it to the toilet.

According to the Urology Care Foundation, between a quarter and a third of U.S. adults experience bladder control issues, also known as urinary incontinence.¹ While these issues can affect anyone, they are more common among older adults, particularly women.²

Though it occurs more often as people get older, bladder leaks aren’t just part of aging.¹ If it’s affecting your daily life, don’t hesitate to talk to your doctor. We can partner with you to find solutions that keep you feeling confident and in control. Medications and devices can help, but you might be surprised to learn that some life changes can also make a difference. Here are some simple tweaks to your daily habits that might ease your symptoms.

Healthy at-home habits to help stop accidents

The first step toward managing incontinence often takes place in your home. In fact, proper self-care could potentially be the solution to taking back control of your bladder. Start with these lifestyle changes:

Food and drinks to stay away from: Cut down on coffee, sodas, and spicy foods.⁴

Relax when you go to the bathroom: Give yourself time to empty your bladder completely.

Eat More Fiber: This will help you stay regular and avoid constipation that puts extra pressure on your bladder.⁴

Get Plenty of Exercise: Regular physical activity can improve overall health and bladder control.

Maintain a Healthy Weight: Being at a healthy weight can reduce pressure on your bladder and stomach.⁵

Stop Smoking or Don’t Start: Smoking can irritate your bladder and increase the risk of incontinence.⁶

Bladder training exercises

The muscles that help hold urine in the bladder are called pelvic floor muscles.⁶ Just like other muscles in the body, they get stronger when you exercise them regularly.

Kegel exercises

One exercise that works well for bladder control is called a Kegel. To identify these muscles, try to stop the flow of urine the next time you go to the bathroom. Pay attention to the muscles in your anus, bladder, or vagina (for females) and feel them tighten and rise. These are the muscles that you should focus on.⁷

To perform Kegels:

1. Tighten the muscles you would use to stop the flow of urine.
2. Hold the contraction for 5 to 10 seconds.
3. Relax for 10 seconds.
4. Repeat 10 to 15 times, several times a day.

Bladder retraining

People with overactive bladders often go to the bathroom more often or at the slightest urge. Some go to the bathroom to avoid accidents, even when they don’t really need to. Over time, the bladder can trick the brain into thinking it’s full when it’s not, causing the urge to pee.

Bladder training helps by changing your habits. It involves going to the bathroom at set times, even if you don’t feel the need to go. Slowly increasing the time between bathroom visits helps the bladder hold more urine and reduces the urge to go.

The goal is to extend the time between bathroom breaks. A good target is to use the bathroom every 2 to 4 hours.³

Kegel exercises and bladder training can help you control your bladder better and reduce leaks.

Partnering with your health care provider

These life habits can help with bladder control problems. But it’s also important to keep talking to your Optum doctor. The best treatment for you depends on the type and severity of your bladder leaks, as well as your overall health. Don’t hesitate to discuss all your options and ask any questions you may have. We are here to help you every step of the way. There are other treatments — including medications and procedures — that your doctor might suggest. Your Optum Care team is committed to working with you to find a solution and help you regain control and confidence in your daily life.

If you have any questions, schedule an appointment with your Optum provider today.

Sources:

1. Urology Care Foundation. What is urinary incontinence? Accessed February 3, 2025.
2. Cleveland Clinic. Urinary incontinence. Last reviewed October 23, 2020. Accessed February 3, 2025.
3. Mayo Clinic. Bladder control: Lifestyle strategies ease problems. Last updated September 20, 2023. Accessed February 3, 2025.
4. Mayo Clinic. Urinary incontinence. Last updated February 9, 2023. Accessed December 18, 2023.
5. U.S. Department of Health and Human Services. Urinary incontinence. Last updated February 22, 2021. Accessed February 3, 2025.
6. National Library of Medicine: MedlinePlus. Stress urinary incontinence. Last reviewed March 21, 2024. Accessed February 3, 2025.
7. National Library of Medicine: MedlinePlus. Kegel exercises — self-care. Last reviewed January 1, 2023. Accessed February 3, 2025.

The information featured in this site is general in nature. The site provides health information designed to complement your personal health management. It does not provide medical advice or health services and is not meant to replace professional advice or imply coverage of specific clinical services or products. The inclusion of links to other web sites does not imply any endorsement of the material on such websites. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine.