How to improve your bladder and bowel control

If you are affected by incontinence, you’re not alone. Approximately one in four Australians over the age of 15 experience some form or urinary or faecal incontinence. That’s 4.8 million people, and the figure is predicted to grow to 6.5 million by 2030. It’s one of the biggest health issues in the country, yet it’s the least spoken about, with an estimated 70% of people affected by incontinence never discussing it with anyone – not even their GP.

The impact of incontinence is not confined to the physical; the fear of leakage can reduce someone’s level of excercise, employment and social activity, all of which can lead to phsychosocial repercussions that increase the risk of anxiety and depression.

It’s even more difficult for people who don’t speak english. Not only is the language barrier a huge hurdle, but cultural attidues and social taboos common to many ethnic groups make the topic a particularly difficult one to broach.

The good news, however, is that most people affected by incontinence don’t have to live with it. It is not a normal part of ageing or having a baby, and in most cases, can be cured or better managed.

Delivering this message to all Australians is the key objective of the Continence Foundation of Australia’s national campaign, Talk about incontinence: a problem in anyone’s language, to be launched during World Continence Week (June 24-30).

While health professionals will be targeted in the campaign, there is a great deal that individuals can do to reduce the likelihood and impact of incontinence.

The Continence Foundation recommends five healthy habits to prevent or better manage bladder and bowel control problems.

Eating well. Eat a healthy diet rich in dietary fibre to prevent constipation, including at least 30gm of fibre each day (obtained from at least two to three serves of fruit, five serves of vegetables and five serves of cereals or breads).
Drinking well. Drink six to eight cups of fluid (water is best) each day to prevent bladder irritation and constipation, unless otherwise advised by your doctor. Drinking more is recommended during hot weather or when exercising.
Exercise regularly. Keep moving and aim to exercise for about 30 minutes most days. Walking is great exercise.
Tone your pelvic floor muscles. These muscles play an important role in bowel and bladder control and sexual sensation. Keep them strong with a good pelvic floor exercise program. Pelvic floor muscle training leaflets for men and women are available at www.continence.org.au/resources.php
Practice good toilet habits. Go to the toilet when your bladder feels full or when you get the urge to open your bowels. Don’t get into the habit of going “just in case”, and take time to completely empty your bladder and bowel.

You should seek help from your doctor, physiotherapist or continence nurse if you:

Wet yourself (even a few drops when you cough, sneeze, stand, lift or do sports or other activity;
Have an urgent need to pass urine, have a strong feeling of not being able to hold on, or often don’t get to the toilet on time;
Pass small amounts of urine, often and regularly (more than eight times a day passing less than a tea-cupful);
Have to get up more than twice in the night to pass urine;
Wet the bed after the age of five;
Have trouble stating your stream of urine, or have a stream that stops and starts;
Strain to pass urine;
Feel that your bladder is not empty when you have passed urine;
Have burning or pain while passing urine;
Have to give up things you enjoy such as walking aerobics or dancing because or poor bladder or bowel control; or
Have any change in your regular bladder habits that you are worried about.

The free National Continence Helpline (1800 33 00 66) is staffed by continence nurse advisors, who provide called with confidential advice, referrals and resources from 8am-8pm AEST Monday to Friday. This can also be accessed via the Telephone Interpreter Service on 131 450, where the caller nominates preferred language and is connected to an interpreter.

The Foundation’s website continence.org.au provides information and resources, and people affected by incontinence can share their story and meet others online at continence.org.au/forum.

(Source: Continence Foundation of Australia)