Bold Guide: Understanding & managing incontinence
If you’ve ever experienced urine leakage when you laugh, cough, or sneeze, you’re not alone. Millions of Americans, particularly women over 50, experience incontinence, or the involuntary leakage of urine or loss of bowel movements.1
Incontinence is more common as we age, but it isn’t something you just have to live with. It’s often preventable and manageable. At Bold, we’re here to help you understand the causes of incontinence and how to manage it through exercise and other lifestyle changes.
What are the different types of incontinence?
Incontinence is the involuntary leakage of urine or loss of bowel movements. We can better understand the different types of incontinence based on when and how the leakage occurs2:
Urge incontinence is characterized by a sudden, intense urge to urinate, resulting in involuntary leakage. This type of incontinence often leads to a frequent need to urinate during the night and is usually caused by caffeine or alcohol consumption.
Stress incontinence involves involuntary urine leakage during activities that increase pressure in our abdominal region such as laughing, sneezing, coughing, or lifting heavy objects. This type is often due to weakness in the muscles that control the flow of urine or pelvic floor muscles. Muscle weakness in these areas is often caused by childbirth, menopause, chronic stress, or a sedentary lifestyle. Stress incontinence is the most common type of incontinence in women.
Functional incontinence is involuntary urine leakage due to physical or environmental barriers that prevent timely access to a toilet. This can be caused by mobility issues, arthritis, or other physical disabilities that hinder our ability to reach a bathroom in time.3
Insensate incontinence occurs if you leak urine and don’t notice it. This could be a sign that your bladder is full and overflowing. It’s best to talk to your doctor if you are leaking and don’t feel it.
Incontinence can also be mixed, meaning that it involves symptoms related to two or more types of incontinence.
How can I manage incontinence?
Pelvic floor exercises: Just like other muscles in our body, it’s essential to maintain the mobility and strength of our pelvic muscles so we can effectively engage them when we feel the urge to use the bathroom. Exercises like Kegels and diaphragmatic breathing can be particularly helpful if you experience stress incontinence.
Bladder training: Try gradually increasing the time between bathroom visits to train your bladder to store more urine. For example, start by delaying your trip to the bathroom by five minutes, and gradually increase this time over days or weeks. This helps to train your bladder to hold urine longer, which helps to strengthen pelvic muscles and reduce the frequency of urination.
Healthy hydration: As we get older, our body’s ability to metabolize caffeine and alcohol decreases, meaning the same cup of coffee or glass of wine that we drank when we were younger may have a stronger impact as we age. Coffee and alcohol are also considered to be diuretics, meaning they increase the body's need to urinate. Try to avoid caffeine and alcohol, and drink plenty of water to prevent involuntary leakage.
Medication checks: Certain types of blood pressure medications can lead to an increased urge to urinate. If you experience incontinence, it ’s important to consult your doctor to check if your medications could be increasing your need to urinate.
At-home modifications: Make sure your home is free of clutter and has clear paths for walking. Remove any tripping hazards such as loose rugs or electrical cords that may hinder your access to the bathroom. This can help manage functional incontinence.
Discreet bladder protection: Feel comfortable and confident by using absorbent products designed to help manage incontinence. Because offers a wide range of bladder protection products that you can easily purchase online and have delivered right to your door in discreet packaging. Get 20% off your first order using the code ‘BOLD20’ at checkout.
How does Bold support people with incontinence?
Bold has a wide variety of classes that focus on strengthening the pelvic floor led by expert instructors. These classes, which range in duration and intensity, can be taken at any time from the comfort of your home online or through the Bold mobile app (iOS only).
Not yet a Bold member? Check if you’re eligible for Bold at no cost through your health plan or provider, and take a step to become a healthier and happier you. See you in class!