Incontinence Prevention Tips in Grand Rapids, Michigan

Incontinence is the involuntary leakage of urine or stool (or both). It can affect men and women of any age, but it’s more common in older adults. In the Grand Rapids area, with our aging population and long, cold winters that can limit activity, bladder and bowel health is especially important.

The good news: many cases of urinary and fecal incontinence can be prevented or improved with healthy lifestyle habits and early medical care.

What Is Incontinence?

Incontinence means you cannot fully control your bladder or bowels, leading to:

  • Accidental leakage of urine
  • Accidental leakage of stool (poop)
  • Difficulty getting to the bathroom in time
  • Frequent or urgent trips to the bathroom

If you live in Grand Rapids and notice changes in your bladder or bowel habits, it’s important to talk with your primary care provider at Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, or another local clinic.

Signs of a Healthy Bladder and Bowel

Healthy Bladder

A healthy bladder usually means:

  • Urinating 4–6 times during the day
  • Waking once or not at all during the night to urinate
  • Urine that is pale yellow (except the first morning urine, which is often darker)

Healthy Bowel

Healthy bowel habits usually include:

  • Bowel movements between 3 times a day and 3 times a week
  • Soft, formed stools that are easy to pass
  • No straining or pain when using the toilet
  • No accidental leakage of stool

Symptoms That May Indicate a Problem

Contact a doctor in Grand Rapids if you notice:

  • Accidental leakage of urine or stool
  • Inability to get to the toilet in time
  • Passing small amounts of urine many times a day
  • Frequently getting out of bed at night to urinate
  • Difficulty starting to urinate
  • A weak stream or a stream that keeps stopping and starting
  • Burning or stinging when you urinate
  • Feeling like your bladder isn’t empty after urinating
  • Sudden onset of bedwetting in an adult
  • Chronic constipation or very hard stools

These can be signs of incontinence, urinary tract infection (UTI), pelvic floor problems, or other medical issues.

How to Help Prevent Incontinence

To reduce your risk of urinary and fecal incontinence, it’s important to:

  • Drink enough fluids
  • Eat a high-fiber diet
  • Stay physically active (even in Michigan winters)
  • Practice good toilet habits
  • Maintain a healthy weight
  • Avoid smoking
  • Treat UTIs and chronic cough promptly

Stay Hydrated: Dehydration Can Cause Constipation and Bladder Irritation

Cold Grand Rapids winters can make people drink less water, while hot, humid summers and outdoor activities can increase fluid loss. Both dehydration and overdoing caffeine can irritate the bladder and worsen constipation.

How Much to Drink

Unless your doctor gives you different instructions:

  • Aim for up to 2 liters (about 6–8 glasses) of fluid per day, mostly water
  • Drink more in hot weather, when the heat index is high, or after heavy exercise
  • Take small sips and spread fluids evenly throughout the day

Limit Bladder Irritants

Try to limit:

  • Carbonated drinks (soda, energy drinks)
  • Caffeinated coffee and tea
  • Excessive alcohol

These can irritate the bladder and increase urgency and frequency.

Check Your Urine Color

You can use urine color as a simple guide:

  • Pale yellow: generally well hydrated
  • Dark yellow or brownish: may indicate you’re not drinking enough

Note: Some medications, vitamins, and foods can change urine color, so always discuss concerns with your doctor.

Eat a High-Fiber Diet to Prevent Constipation

Dietary fiber is not digested; it adds bulk and softness to stool, helping it move through the intestines. Chronic constipation can stretch and weaken the bowel and pelvic floor muscles, increasing the risk of fecal incontinence.

Fiber-Rich Food Suggestions

Aim for about 25–30 grams of fiber per day, unless your provider advises otherwise. Try:

  • Whole grains:

    • Oatmeal or porridge
    • Brown rice
    • Whole-wheat or wholemeal pasta
    • Wholegrain breads
    • Cereals like muesli (about 8 g of fiber per bowl)

  • Pulses and legumes:

    • Lentils
    • Beans (black, kidney, pinto, chickpeas)
    • Split peas

  • Fruits and vegetables:

    • At least 2 servings of fruit per day
    • At least 5 servings of vegetables per day
    • An apple with skin has just over 3 g of fiber

Combine Fiber with Fluids

Fiber needs water to work properly:

  • Continue to drink up to 2 liters of fluid each day (unless your doctor says otherwise)
  • Increasing fiber without enough fluid can actually worsen constipation

Physical Activity Helps Prevent Incontinence

Regular physical activity supports:

  • Healthy weight
  • Good bowel movement (by stimulating bowel muscles, called peristalsis)
  • Stronger pelvic floor muscles

In Grand Rapids, winter weather can make outdoor exercise harder, but there are many ways to stay active indoors (local gyms, mall walking, indoor tracks, home exercise videos).

Activity Ideas

  • Brisk 30-minute walk most days of the week (outdoors on clear days or indoors at malls or community centers)
  • Low-impact aerobics or cycling
  • Swimming at local community pools or fitness centers
  • Chair exercises or gentle yoga

If you haven’t been active for a while, talk with your doctor first. You may be asked to complete an Adult Pre-Exercise Screening Questionnaire to make sure it’s safe to start.

Keep Your Pelvic Floor Muscles Strong

The pelvic floor is a sling of muscles that supports the bladder, bowel, and (in women) the uterus. It plays a key role in controlling urine and stool.

What Weakens the Pelvic Floor?

  • Pregnancy and childbirth
  • Regular heavy lifting (including some jobs or weightlifting done incorrectly)
  • High-impact exercise
  • Chronic cough (often from smoking or lung disease)
  • Obesity

Pelvic Floor Exercises

Pelvic floor (Kegel) exercises can strengthen these muscles and help prevent or reduce incontinence. For best results:

  • Ask your doctor for a referral to a pelvic floor physiotherapist in Grand Rapids
  • Learn the correct technique (doing them incorrectly can make symptoms worse)
  • Practice regularly as advised by your provider

Good Toilet Habits to Protect Bladder and Bowel

Bladder Habits

  • Go to the toilet to urinate when your bladder is full, not “just in case” all the time
    • Going too often trains your bladder to feel “full” when it is not
  • Allow urine to flow at its own speed
    • Do not push or strain with your pelvic floor muscles to hurry up urination

Bowel Habits

  • Go to the toilet when you feel the urge to have a bowel movement—don’t keep “holding on”
  • Give yourself plenty of time; do not rush
  • Avoid straining, which can cause:
    • Hemorrhoids (swollen veins in the anus)
    • Weakened pelvic floor muscles

Correct Posture on the Toilet

Good positioning can make bowel movements easier:

  • Place your feet on a small footstool
  • Lean forward slightly and place your elbows on your knees
  • Gently bulge out your stomach and keep your back straight

Use Laxatives Carefully

  • Treat laxatives as a short-term solution
  • Focus on long-term changes:
    • High-fiber diet
    • Adequate fluids
    • Regular physical activity

If constipation continues, see your doctor. Constipation can sometimes be a symptom of an underlying health problem.

Maintain a Healthy Weight

Excess body fat puts extra pressure on the pelvic floor, increasing the risk of incontinence.

  • Aim for gradual, steady weight loss through:
    • Improved eating habits
    • Regular physical activity
  • Seek guidance from your doctor or a registered dietitian in Grand Rapids if you need help with weight management

Don’t Smoke and Treat Chronic Cough

Smoking can contribute to incontinence by:

  • Causing a chronic cough that repeatedly strains the pelvic floor
  • Increasing the risk of bladder cancer and other urinary problems

If you smoke:

  • Ask your Grand Rapids provider about smoking cessation programs
  • Use local resources such as the Kent County Health Department for support

Any chronic cough—whether from smoking, asthma, or other lung conditions—should be evaluated and treated promptly.

Treat Urinary Tract Infections (UTIs) Quickly

UTIs can irritate the bladder and worsen incontinence symptoms. Seek medical care promptly if you notice:

  • Burning or pain when you urinate
  • Needing to urinate very often or urgently
  • Cloudy, strong-smelling, or bloody urine
  • Lower abdominal or back pain
  • Fever or chills

Local urgent care centers and primary care clinics in Grand Rapids (Spectrum Health, Metro Health, Trinity Health Grand Rapids, Mercy Health) can diagnose and treat UTIs.

When to See a Doctor in Grand Rapids

Always see your doctor for diagnosis and treatment advice—avoid self-diagnosis. Make an appointment if you:

  • Have any accidental leakage of urine or stool
  • Notice new or worsening bladder or bowel symptoms
  • Have chronic constipation or very hard stools
  • Have pain, bleeding, or significant changes in your bathroom habits
  • Are concerned about pelvic floor weakness (after childbirth, surgery, or weight gain)

Early treatment can prevent symptoms from getting worse and improve your quality of life.

Local Resources in Grand Rapids, MI

If you’re experiencing incontinence or want help preventing it, consider:

  • Your GP / Primary Care Provider

    • At Spectrum Health, Trinity Health Grand Rapids, Metro Health, Mercy Health, or other local practices

  • Local continence or pelvic floor clinics

    • Ask your provider for a referral to a urologist, urogynecologist, gastroenterologist, or pelvic floor physical therapist

  • Pelvic Floor Physiotherapists

    • Specialize in teaching pelvic floor exercises and bladder/bowel retraining

  • Kent County Health Department & Grand Rapids Public Health Resources

    • May offer educational materials, support programs, and referrals for bladder and bowel health

Key Points for Incontinence Prevention in Grand Rapids

  • Incontinence can affect men and women of any age, but it is more common in older adults.
  • Many cases of incontinence can be prevented or improved.
  • Chronic constipation and poor bladder habits can lead to bladder and bowel problems.
  • To help prevent urinary and fecal incontinence:
    • Drink plenty of fluids (mostly water)
    • Eat a high-fiber diet
    • Stay physically active year-round
    • Maintain a healthy weight
    • Keep your pelvic floor muscles strong
    • Practice good toilet habits
    • Don’t smoke and treat UTIs and chronic cough promptly

If you live in the Grand Rapids, MI area and have concerns about incontinence, talk with your healthcare provider or local public health resources. Early, proactive care can make a significant difference in your comfort, independence, and long-term health.