Bladder leaks are more common than you might think - actually, between 10% and 20% of people in Europe experience some form of urinary incontinence.

It's a super common condition that can be challenging when it comes to social activities, like grabbing coffee with friends or playing at the park with the grandkids. But there's no need to let a leaky bladder hold you back!

Here are our top 10 tips and tricks to help you manage better and keep doing the things you love:

1. Start a bladder journal

Every time you experience a leak, jot down what you ate and what you were up to. This little log can help you spot patterns and figure out what might be triggering your incontinence.

Knowing your triggers can really empower you to make informed choices about what to avoid. Plus, this bladder journal isn't just helpful for you—it's also a great tool for your doctor to better understand your situation and assist with your diagnosis.

Keep track and take control!

2. Avoid caffeine

If you're managing incontinence, you might want to consider easing up on the caffeine. Here's why…

Caffeine is a bit of a double-edged sword for your bladder. It's a diuretic, which means it increases urine production, and it can also irritate the bladder's lining.

Both of these factors can lead to more frequent trips to the bathroom, which isn't ideal if you're trying to keep leaks in check. Switching to lower caffeine options or enjoying decaffeinated beverages can help reduce these effects, making it easier to manage your symptoms.

Plus, exploring caffeine-free options can be a fun way to discover new favourite drinks!

3. Wear quality incontinence aids

When dealing with incontinence, choosing the right products in terms of fit and absorbency can make a big difference.

Our high-quality items are designed specifically to provide superior comfort and unbeatable protection, ensuring that you can go about your day with confidence and ease.

Here at Invizi, we totally understand the importance of discreet, reliable products that fit seamlessly into your lifestyle.

With products designed to meet a variety of needs, we help reduce your worries about leaks so you can get back to living life on your terms.

Give them a try and feel the difference!

Not sure what products are right for you? Don’t worry, that’s what our Invizi Fit Quiz is for. This is a super speedy quiz that will help narrow down the products suited to your needs.

4. Try pelvic floor exercises

Pelvic floor exercises could be your secret weapon against urinary incontinence!

These nifty moves are all about strengthening your urinary sphincter and pelvic floor muscles. The best part? In some cases they may actually cure urinary issues.

Not sure where to start? No worries! A physical physiotherapist can show you the ropes, teaching you the right way to flex and relax those muscles. You can watch our pelvic floor series [LINK HERE ONCE ON INVIZI SITE] here as a starting point but we recommend seeking professional guidance before diving.

Like any good workout routine, consistency is key. To really see the benefits, it’s all about how often you do them. Work with your physio to craft a routine that fits your life and stick with it—you’ve got this!

5. Practise good toilet habits

Sprucing up your everyday habits can be a game-changer in stopping bladder leaks—here’s how to do it with a smile:

Wait for the 'Full' Signal

Resist the urge to dash to the bathroom at the slightest hint of need. Training your bladder to wait until it's really time teaches it patience and prevents premature pit stops.

Take it Easy

Rushing things when going to the toilet? That’s a no-go. Forcing out urine with your pelvic muscles is like pushing an elevator button repeatedly—it doesn’t make it come any faster. Relax and let nature take its course.

Perfect Your Posture

When it's time to go, a good sitting posture can make all the difference. Pop a footstool in the restroom to elevate your feet, lean forward with your elbows on your knees, belly out, back straight. This is the optimum position to empty your bladder and bowel. You’ll be amazed at how much smoother things flow. It also stops you from straining which can be tough on your pelvic floor muscles and lead to more leaks.

Use Medication Wisely

Laxatives and stool softeners can loosen things up and ease the strain on your pelvic floor muscles, but think of them as a guest star rather than a regular cast member in your bathroom routine. Always speak to your doctor or pharmacist before using these medications.

Fuel Up Right

Aim for a diet that keeps things moving smoothly— enough fibre (on average 30g for men and 25g for women) and the right amount of liquids (at least 2L water per day) can help make your stool easier to pass and reduce pressure on your pelvic floor.

Incorporate these habits consistently, and they’ll become second nature before you know it, keeping you leak-free and happy!

7. Maintain a healthy weight

Carrying extra weight can be tough on your pelvic floor muscles and could actually be contributing to your incontinence.

That extra padding puts pressure on your bladder, making things a bit leaky. Losing excess weight can lighten the load and help ease your symptoms!

When you're working on managing your weight, just remember to take it easy on the lifting exercises. Heavy lifting can strain those pelvic muscles just when you're trying to strengthen them.

And a pro tip: when you feel a sneeze, cough, or a big lift coming on, give your pelvic floor a quick lift too. It's like giving your muscles a heads-up to brace themselves!

8. Practice yoga

Yoga isn't just about striking a pose; it's a core-strengthening superstar that can help reduce urinary incontinence symptoms.

When you boost your core muscles, you're not just upping your yoga game—you're also gaining better control over your bladder. It's like turning your core into a controller that helps keep leaks at bay. So, roll out that mat and strike a pose; your bladder will thank you for it!

9. Try not to stress

It's bound to happen—you'll get that sudden "gotta go" feeling and worry about a mess. But don't panic! Instead, channel your inner zen and take some deep breaths. This little calm-down trick can actually help ease that urgent feeling. So breathe in, breathe out, and take control. You’ve got this!

10. Get cheeky!

If deep breaths don't do the trick, try the butt clench! Tighten up those buttocks as much as you can and hold it for a few seconds.

Repeat this cheeky move a few times until you feel that urgent feeling start to fade away.

Once the coast is clear, take a leisurely stroll to the nearest restroom and take care of business. You’ve got a new secret move in your back pocket!