If you or a loved one is struggling with incontinence, you may be familiar with some of the common triggers, such as pregnancy or certain medical conditions. But did you know that there are other lesser-known factors that can contribute to this condition? These triggers may be related to your diet and lifestyle habits, and may not be as obvious.

Identifying these factors can be key to managing incontinence symptoms more effectively. Taking control of your bladder and bowel health can be empowering, and making simple changes to your lifestyle habits can make a big difference.

Are you interested in finding out what lifestyle habits and dietary choices could be worsening your incontinence symptoms? Keep reading to uncover these hidden culprits, and discover effective ways to alleviate the discomfort*.

Avoiding certain foods and drinks can be beneficial for those managing bladder and bowel irritation. Here are some common culprits that can contribute to incontinence:

• Coffee, tea, and carbonated drinks (even without caffeine): These drinks stimulate and irritate the bladder, so it is recommended to avoid them or consume them in moderation.
• Acidic fruits such as grapefruits, lemons, limes, oranges, and fruit juices: Opting for non-acidic fruits and vegetables can help to minimize irritation and promote overall health.
• Spicy foods: Chili peppers, hot sauce, and other spicy foods can irritate the bladder and cause higher urinary urgency.
• Tomatoes and tomato-based products: These contain high levels of acid and can irritate the bladder, triggering incontinence symptoms.
• Alcohol: Beer and wine, in particular, can irritate the bladder and contribute to incontinence due to their diuretic effect.
• Chocolate and cocoa: These contain caffeine and other stimulants that can increase bladder activity and exacerbate incontinence symptoms.
• Artificial sweeteners: Aspartame and saccharin are common artificial sweeteners that may irritate the bladder and worsen incontinence symptoms in some individuals.
• Dairy products: Some aged and fermented cheeses, such as cheddar and blue cheese, may irritate the bladder due to their high fat and protein content.
• Processed foods: Foods that are high in sugar, salt, and preservatives, such as fast food, snack foods, and pre-packaged meals, can irritate the bladder and contribute to incontinence symptoms.

By avoiding or limiting these foods and drinks, you can reduce the likelihood of experiencing incontinence symptoms and improve your overall bladder health. However, don’t worry if your favourite food, or drink is on this list. It's possible that they may not be contributing to your incontinence issues.

One easy way to identify whether a food or drink is irritating your bladder is to remove them from your diet for approximately 1 week, monitoring your symptoms to see if there are any changes. After that point, they can be re-introduced one at a time, checking for any changes in the urgency, frequency or intensity of incontinence against each re-addition.

If you notice a difference, you can eliminate that particular product from your diet, allowing you to tailor your dietary choices to your specific needs and support healthy bladder and bowel function.

It’s also common for people with incontinence to avoid drinking too much, minimising their liquid intake under the impression that it will lessen their incontinence symptoms. Ironically, dehydration can actually worsen incontinence. Without enough water, urine can become acidic, which can lead to further bladder irritation.

Even if you’re looking to cut out certain liquids that are linked to incontinence, it’s important to make sure your daily hydration levels remain consistent.

Smoking cigarettes is bad for incontinence because it can lead to bladder problems and increase the severity of incontinence symptoms. Smoking can also lead to other health issues that can indirectly impact incontinence, such as:

• Chronic obstructive pulmonary disease (COPD), which can cause coughing fits and put pressure on the bladder, leading to incontinence.
• Reduced blood flow to the bladder and pelvic area, which can weaken the muscles responsible for controlling urination and contribute to incontinence.
• Increased risk of bladder cancer, which can lead to bladder removal surgery and permanent incontinence.

Quitting smoking can have numerous benefits, including:

• Reducing the risk of developing bladder and other types of cancer.
• Improving lung and heart health, which can decrease the likelihood of coughing fits and other conditions that can worsen incontinence symptoms.
• Restoring blood flow to the bladder and pelvic area, which can help strengthen the muscles responsible for controlling urination and improve incontinence symptoms.

Quitting smoking will significantly benefit your general health, lower the risk of incontinence, and lessen the intensity of all incontinence symptoms.