1. COMMUNITY CONTINENCE CHAMPIONS
DARE TO AGE WELL
WORKSHOP PACKAGE
FOR
COMMUNITY CONTINENCE CHAMPIONS

2. What does this mean to you?
Dare to Age Well™
What does this mean to you?
Slide 1

3. Why can’t we talk about incontinence?
Toileting is a private business
I feel embarrassed
I getting older so I just wear pads
My doctor thinks I’m managing fine
I’m scared of having surgery
Slide 2

4. How the bladder works
Slide 3

5. Urinary incontinence is a symptom…
…that something is wrong
with the bladder
with the pelvic floor muscles that hold in the urine
with the brain-bladder communication
somewhere else in the body (arms and legs even!)
Urinary incontinence is…
…any involuntary leakage of urine.
Slide 4

6. Incontinence could be a problem for you if…
…you leak – even a little bit - when you cough or sneeze
…you cannot get to the toilet without leaking urine – even if it happens occasionally
…you wear a pad or other protection – even if it is ‘just in case’
…you wake up more than twice per night and do not reach the toilet on time
Slide 5

7. Reasons we SHOULD talk about incontinence
Very common but less than 50% of sufferers seek help
Bladder problems are embarrassing and can affect self-esteem and daily activities
The majority of women can be cured or significantly improved WITHOUT medications or surgery...even at age 98!
Why spend money on pads when you don’t need to!
Slide 6

8. Stress incontinence
Leakage of urine can happen when pressure or ‘stress’ is put onto the pelvic floor muscles and they are not strong enough to resist.
Slide 7

9. Urge incontinence
‘When you’ve got to go, you’ve GOT to go!’
Slide 8

10. Other types of incontinence
Mixed incontinence
A mix of stress and urge incontinence
Functional incontinence
Nocturnal incontinence
Slide 9

11. Major myths Major Myth 1 Major Myth 2
It is just something that happens when you get older.
Major Myth 2
There is nothing I can do about it and I don’t want surgery.
50-75% of women aged 60+ with urinary incontinence can be cured or improved without medicine or surgery
Slide 10

12. Changes to diet – the irritants
Caffeinated drinks
Spicy food
Acidic drinks
Alcohol
Slide 11

13. Changes to diet – the protectors
Fresh fruit & veg
Drinks such as water or herbal teas
Slide 12

14. Check your medications
Slide 13

15. Pelvic floor exercises1 2
Slide 14

16. Pelvic floor exercises: Let’s do them!
Co-ordination
Strength
Endurance
Slide 15

17. Pelvic floor exercises: Strength
6 seconds
Maximum contraction
Relax
Relax
Relax
6 seconds
6 seconds
6 seconds
6 seconds
Repeat 10 times
Slide 16

18. Pelvic floor exercises: Co-ordination
Stand up behind a chair
The ‘knack’
COUGH
C o n t r a c t
Relax
Relax
Slide 17

19. Pelvic floor exercises: Endurance
The ‘elevator’
6 seconds
Maximum
contraction
Light contraction
Relax
6 seconds
6 seconds
6 seconds
Slide 18

20. Pelvic floor exercises: Practise and Persistence
Slide 19

21. Strategies to cope with the ‘urge’
Stop
Sit down
Contract your pelvic floor muscles
Use distraction techniques
Slide 20

22. Strategies to cope with frequency
Wait at least 2 hours between visits to the toilet
Slide 21

23. Empowerment is when YOU take charge of YOUR health
Slide 22

24. Red flag symptoms Blood in urine
Pain when passing urine or around lower abdomen
Fever
Cloudy urine
Smelly urine
General discomfort when passing urine
Severe incontinence – complete bladder emptying
If you have any of these symptoms or
incontinence symptoms persist
SEEK PROFESSIONAL HELP
Slide 23

25. Key messages to remember
Slide 24

26. Copyright Brunel University 2016
Dare to Age Well!
Copyright Brunel University 2016