Urinary incontinence is one of the most frequent health problems and, at the same time, one of the most silenced due to shame or resignation. However, in the majority of cases it is preventable and treatable. In Spain, incontinence affects nearly 3 million people. Among women, the prevalence reaches 24% of the total, rising to 30–40% in middle age and 50% in those over 65.
Therefore, this is a very common problem. If you have urinary control issues, at Mr. Loris we have a selection of products to help you, from underpads or diapers to devices to treat incontinence.
How hereditary is urinary incontinence?
It is estimated that the hereditary component may account for about 20% of cases, while the rest usually depends on modifiable factors or circumstances accumulated throughout life.
Some people are born with a more vulnerable pelvic floor. The pelvic floor is the group of muscles and tissues that supports the bladder, the uterus in the case of women, the rectum, and other organs of the pelvis. When these muscles lose strength or coordination, urine leakage can occur when coughing, laughing, walking fast, lifting heavy objects, or feeling a sudden urge to use the restroom.
Genetics can also influence the quality of connective tissue, which is the tissue that supports and provides elasticity to many structures of the body, or the capacity for muscle recovery after pregnancies, childbirth, surgeries, or hormonal changes.
But in most cases, what weighs most is not heredity, but habits, the state of the pelvic floor, body weight, and the way the problem is addressed from the first symptoms. We recommend consulting our article on the daily habits that may be weakening your urinary control.
Factors we cannot always modify
There are factors that increase the risk of urinary incontinence that do not depend directly on a person’s will. Among them are:
- Genetics, although its impact is usually limited
- Being female, due to pelvic floor anatomy and stages such as pregnancy, childbirth, menopause, and post-menopause
- Age, because over the years the bladder, muscles, tissues, and nervous system can change
- Certain previous surgeries, such as a hysterectomy
How to prevent urinary incontinence: modifiable risk factors
Many factors that promote or worsen urinary incontinence can indeed be corrected or, at the very least, improved.
Managing overweight and obesity
Excess weight exerts constant pressure on the bladder and pelvic floor muscles. Over time, that pressure can facilitate urine leakage, especially when laughing, coughing, climbing stairs, or exerting oneself. Weight loss, when indicated, is one of the best-supported measures to improve urinary incontinence, especially stress incontinence, which is the type that appears when pressure inside the abdomen increases.
Avoiding a sedentary lifestyle
Moving little does not just affect weight. It also influences muscle strength, circulation, mobility, and body control. A body that moves less usually loses tone, and that can also affect the pelvic floor. Walking, doing adapted strength exercises, working on posture, and staying active helps more than it seems.
Quitting smoking
Tobacco can worsen incontinence in several ways. One of the clearest is chronic coughing. Each cough increases pressure inside the abdomen and pushes against the pelvic floor. If this happens many times a day, for months or years, it can promote or worsen leaks. In addition, smoking is associated with poorer tissue quality and poorer overall recovery, so quitting can also be part of caring for your pelvic floor.
Managing chronic constipation
Constipation is one of the great forgotten factors when talking about urinary incontinence. Straining repeatedly to evacuate can damage or weaken the pelvic floor, in addition to increasing pressure on the bladder. Improving intestinal transit with fiber, hydration, movement, and good bathroom habits can have a direct impact on urinary control.
Avoiding bladder irritants
Some drinks and foods can irritate the bladder and increase the feeling of urgency. Among the most common are coffee, tea, alcohol, carbonated drinks, citrus fruits, and very acidic or spicy foods.
Drinking enough water
Although it seems contradictory, drinking too little water can worsen bladder irritation. When we drink little, urine becomes more concentrated, and that more concentrated urine can irritate the bladder and increase urgency. As a reference, you can observe the color of your urine; ideally, it should be light yellow. If it is very dark habitually, you may lack hydration. If it is completely clear all day, you may be drinking too much.
Doing pelvic floor exercises
Kegel exercises are one of the best-known and most scientifically backed interventions to prevent and treat certain types of urinary incontinence. They consist of voluntarily contracting and relaxing the pelvic floor muscles. When done correctly, they can help improve control, reduce leaks, and increase body awareness of an area that many people have never worked on.
In some cases, pelvic floor work can be complemented with support devices. For example, the TENS EMS NMMS60 electrostimulator available at Mr. Loris is designed for non-invasive applications, including support in the treatment of urinary incontinence. However, this type of device should not be used with pacemakers or defibrillators, and it is advisable to always follow the instructions of the manufacturer or a healthcare professional.
Bladder training
In addition to pelvic floor exercises, in some cases, bladder training can help. It consists of teaching the bladder to hold a bit longer progressively, always without forcing or suffering. It may include measures such as establishing scheduled times to go to the bathroom, avoiding going "just in case" every few minutes, gradually increasing the interval between voiding, or practicing relaxation techniques when urgency appears.
To learn about more non-surgical options, you can read this article on treating urinary incontinence without surgery.
