Continence checklist

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Incontinence is not an inevitable part of ageing. There are many ways to prevent, reverse or better manage any continence concerns you may have.

If you do experience symptoms, you are not alone. However, it is not something that you need to put up with and there are many ways to take back control and maintain your quality of life.

Start making your action plan today!

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When to seek help

if you notice any changes in your normal bladder habits and require urgent support, contact your doctors surgery for advice and guidance from a member of the practice team
the Bladder and Bowel Service can help, ask your GP surgery (doctor) to see if you would benefit from a referral to the service
check out the information we've provided on top actions you can take while you wait for your Bladder and Bowel Service appointment
Information about the NHS Bladder and Bowel Service on the Isle of Wight

Preventing incontinence

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Stay active every day

pelvic floor exercises can help to prevent incontinence, the earlier you start the better. For information and advice around pelvic floor exercises contact your doctors surgery for advice and guidance from a member of the practice team.
regularly practise strength and balance exercises to help get to the toilet in time.
consider joining a local strength and balance class in the community. Details of classes are available on our Health advice for older people webpage

Toilet habits

only empty your bladder when needed but never ignore the need to poo.
prevent constipation by eating fibre rich foods and staying hydrated. Constipation can make urinary incontinence worse. Guidance from the NHS on how to prevent constipation
try not to regularly go for a wee ‘just in case’. Lots of us do this before long journeys, but regularly going to the toilet when you don’t need to can teach your bladder that it needs to be emptied when it doesn’t. This can reduce your bladder capacity and increase the risk of incontinence.

Medical

if you have any concerns that your medication is causing incontinence, contact your doctors surgery for advice and guidance from a member of the practice team
you should attend a yearly medication review. To book an appointment, please contact your doctor’s surgery to speak to a member of the practice team or talk to your pharmacist.
if you are aged 40 to 74 you are eligible for a free NHS Health Check. For more information visit NHS Health Check website
if you are aged over 75 and would like to have a health check, please contact your doctor’s surgery for advice and support from a member of the practice team. You can also find more information on the NHS Health Check website

Lifestyle

try to maintain a healthy weight to reduce added pressure on the bladder which can weaken pelvic floor muscles.
support is available from Gloji, they offer lots of advice and support which can be found on the Gloji, website or you can call them on 0800 0541190. This service is funded by Isle of Wight Council
contact your doctors surgery who can also advice and guidance from a member of the practice team
avoid lifting heaving items
take steps to quit smoking – coughs can cause strain on pelvic floor muscles which in turn can cause leaks. Call Smoke Free Island if you need any support 0800999 1396. For online advice visit the Smokefree Island website

Staying active and social without worrying

it can be daunting to go out and not know where the nearest toilets are. Get planning and plot your route, so you know in advance where you can access a toilet in a hurry
pads are not a solution to incontinence but can be used to help stay active and social whilst seeking support from the continence service.
if products are used, they should be changed promptly when they're soiled to reduce the chance of developing a urinary tract infection.

Food and drink

drink plenty fluid daily to stay well hydrated, unless your health professional has told you otherwise.
NHS guide to staying hydrated
Information about the NHS Bladder and Bowel Service on the Isle of Wight

The matrix below is provided by the Isle of Wight NHS Bowel and Bladder Service. It is a guide to how much daily fluid is recommended for your weight.

Patient's Weight (Stones)	Kgs	Mls	Fluid Oz's	Pints	Mugs
6	38	1,190	42	2.1	4
7	45	1,275	49	2.5	5–6
8	51	1,446	56	2.75	5–6
9	57	1,786	63	3.1	6
10	64	1,981	70	3.5	7–8
11	70	2,179	77	3.75	8
12	76	2,377	84	4.2	8
13	83	2,575	91	4.5	9
14	89	2,773	98	4.9	10

Top tips for females

Having a baby by vaginal childbirth can sometimes lead to weakened bladder muscles. Doing pelvic floor exercises can help — and it’s a good idea to start before, during, and after pregnancy. Talk to a health professional to learn how to get started.

Hormonal changes after menopause can cause increased bladder problems or incontinence, speak to your local bladder and bowel team to get support.

Menopause overview provided by NHS

Top tips for males

A condition known as benign prostatic hyperplasia causes an enlarged prostate leading to incontinence.
NHS guidance on enlarged prostate
Incontinence can also be associated with untreated prostate cancer. But more often, this could be a side effect of treatments for prostate cancer.
if you experience a change in bladder or bowel habits contact your doctors surgery for advice and guidance from a member of the practice team
Men can practise pelvic floor muscle exercises too. Speak to a health professional about trying pelvic floor exercises. The sooner you get into the habit, the better.

Managing incontinence

If you are experiencing incontinence, to get the right support contact your local continence service on 01983 552457
NHS Urinary incontinence guide

Having issues getting to the toilet in time

try to take part in regular strength and balance exercises to get to the toilet without fear of falls or rushing. Details of strength and balance classes are available on our Health advice for older people webpage
wear practical clothing that can be taken off and changed easily
look to include good lighting, grab rails or signs to help you find or use the toilet

Leaks when coughing or laughing

both men and women should try doing pelvic floor exercises regularly, they can really help strengthen your muscles and improve bladder control
remember, it may take 3 to 6 months of doing pelvic floor exercises before you see results - don’t give up
maintain a healthy weight. Support is available via Gloji Call 0800 054 1190 if you need support.
Seek help to quit if you smoke support is available via Smoke Free Island Call 0800 999 1396

Sudden urges to go to the toilet

both men and women should try doing pelvic floor exercises regularly, can really help strengthen your muscles and improve bladder control
remember, it may take 3 to 6 months of doing pelvic floor exercises before you see results - don’t give up
think about swapping out drinks that make you rush to the toilet, such as caffeine or alcohol. Switch to your favourite decaf teas or non-alcoholic equivalents of your chosen beverage.
speak to a health professional who may prescribe bladder training exercises.

Be aware - things to look out for that may mean you have a urinary infection

Helpful guidance provided by the NHS - symptoms of a urinary tract infection (UTI)

Please note if your pee looks dark or smells strong, it might just mean you need to drink more water. This is usually nothing to worry about if you feel well and its your only symptom. Try having a glass of water and see if it helps.

If you are concerned about any of the symptoms listed in the NHS UTI guidance please seek help and advice from a health professional.