What You Can Do to Overcome Incontinence Embarrassment

Jessica Lubahn 9 min read

What You Can Do to Overcome Incontinence Embarrassment

All it took was a sneeze, (or cough or even a little laugh) and, whoops — you’ve just peed your pants — again.

You’ve had it. You’re done with not knowing when or where you might have a leak — and the embarrassment and stress that go along with wondering who may discover your secret

If you're tired of the uncertainty and embarrassment of urinary incontinence, we can help.

We'll talk about how to fight incontinence embarrassment and what you can do to boost your confidence during the battle.


incontinence embarrassment

Table of Contents

Why Is Incontinence Embarrassing? 

What comes to your mind when you think of incontinence?  

If you’re like most of us, it is most likely babies or the elderly — which plays a large part in why many people feel so ashamed when they are dealing with incontinence. 

In fact, one study revealed that people who are struggling with incontinence have a higher level of embarrassment and shame than people who are dealing with depression — or even those who have been diagnosed with cancer. 

Why Don’t More People Talk Openly About Incontinence? 

Most people tend to shy away from talking about incontinence for one reason: because they are embarrassed. 

The problem is that not being willing — or able — to talk about their incontinence means that many people are spending their lives trapped in the endless cycle of incontinence and the embarrassment that goes along with it


peeing when exercising

How to Combat Incontinence Embarrassment

Avoid Irritating Your Bladder With the Following 4 Tips

How can you avoid incontinence and embarrassment? 

It starts by knowing what triggers your incontinence. Let's take a close-up look at a few of the things you can do to help get your incontinence under control.

#1: Avoid Alcohol

Alcohol on its own doesn't cause bladder leakage, but if you’re prone to incontinence, drinking alcohol can be a sure trigger. 

Do you know that sudden urge to pee that hits when you're drinking alcohol? That's because alcohol is a diuretic — which means it stimulates your kidneys to boost the production of urine.

Alcohol also dehydrates your body which, by the way, is one of the things that lead to hangovers — so steering clear of alcohol is a win for multiple reasons.

#2: Stay Away From Trigger Foods

Did you know that there are certain foods that can trigger your urge to pee? It's true, and the most common ones include … 

  • Oranges
  • Lemons
  • Grapefruit
  • Limes
  • Apples
  • Grapes
  • Pineapple
  • Plums
  • Raw onions
  • Tomatoes
  • Soy sauce
  • Vinegar
  • Carbonated drinks
  • Cranberry juice
  • Chocolate; and 
  • Anything spicy

#3: Drink Enough Water

If you're peeing too much, it makes sense that you want to keep an eye on your fluid intake. While that's definitely the case with most liquids you are drinking, it isn't the case with water. 

When you are not drinking enough water, it can cause your urine to be highly concentrated. And concentrated urine can irritate your bladder — making your urgency, frequency, and leaks even worse.

Limiting your fluid intake can also reduce the amount your bladder can hold at any given time. When you start upping your water intake, you may notice yourself peeing more frequently. But it won't take long before your bladder gradually begins to expand and is able to hold a greater amount of urine.

#4: Avoid Caffeine

What do … 

  • Coffee
  • Tea
  • Chocolate; and 
  • Energy drinks

… have in common? They all are high in caffeine — something you want to stay far away from if you struggle with incontinence. 

Caffeine, like alcohol, is a diuretic that can irritate your bladder and increase your bladder activity — and lead to more embarrassing leaks. 

In fact, one study revealed that women who drink large amounts of caffeine are up to 70% more likely to have urinary incontinence than those who don't.

Reducing or eliminating your intake of caffeine (or switching to decaffeinated drinks) may help decrease your symptoms of incontinence. 


incontinence emabarrassment

Consider the Following 6 Preventative Measures

Even if you can't completely eliminate the symptoms of urinary incontinence, there are a number of things you can do to prevent incontinence embarrassment, including:

  • Wearing protective underwear
  • Scheduling regular trips to the bathroom
  • Making sure your bladder is completely emptied every time you pee
  • Giving up cigarettes 
  • Learning exercises that will strengthen your pelvic floor; and
  • Taking measures to avoid getting constipated

#1: Wear Protective Underwear

One of the best preventative measures you can take against incontinence embarrassment is to wear protective underwear, like ONDRwear.

Not only does ONDR protect against those embarrassing leaks, but it is also …

  • More comfortable
  • Not as bulky; and
  • More absorbent 

… than the other brands out there. 

Plus, it comes in all your favorite styles and can be worn discreetly under just about any clothing — just like your other underwear.

If you are looking for protective underwear that are … 

  • Machine washable
  • Hypoallergenic; and
  • Naturally odor-free 

… look no further than ONDRwear incontinence underwear.


peeing when exercising

#2: Schedule Bathroom Trips 


Your yearly vacation.

A day at the spa.

In this day and time, we have much of our lives on a schedule. 

And to fight the good fight against incontinence and embarrassment, there is one more thing you will want to add to your daily schedule … regular potty breaks.

Some people have found success in controlling their incontinence by going to the bathroom on a strict schedule. This means you take time out to pee at set intervals throughout your day — whether you feel the urge or not. 

#3: Ensure You’re Emptying Your Bladder Completely

When you pee, you empty your bladder, right? Maybe not. 

Some people’s bladders may not be emptying all the way due to a variety of reasons, including that:

  • They have an obstruction in their bladder. This could be something like kidney stones, an enlarged uterus, or an enlarged prostate.
  • They're in a hurry when they go to the bathroom and aren't taking the time to empty their bladders all the way.
  • They have weak bladder muscles that aren’t able to squeeze as tightly as they should.

If you're struggling with incontinence, it's critically important that you empty your bladder all the way every time you use the bathroom.

If you don’t, the leftover urine in your bladder can cause bad bacteria to grow and may eventually lead to a urinary tract infection.

#4: Quit Smoking

It’s no secret that there are many problems with smoking. One of them is the chronic smoker's cough. 

All that coughing puts a huge amount of pressure on your pelvic muscles.

So if you're coughing all the time, chances are you're also going to be leaking pee all the time.

Plus, smokers have more frequent urges to pee, since smoking irritates your bladder.

If you're a smoker who's tired of incontinence embarrassment, now is a great time to give up the habit.

#5: Visit a Physical Therapist Who Specializes in Pelvic Floor Treatment

Your pelvic floor muscles can be found between your tailbone and your pubic bone.

Pelvic floor muscles support the functions of your:

  • Bladder
  • Bowels
  • Small intestine; and
  • Uterus, in women

When these muscles are weak, you are at a huge risk for urinary incontinence.

If you find yourself struggling in this area, doing special exercises to strengthen the muscles in your pelvic floor may help.

A 2018 study found that pelvic floor therapy improved bladder function by reducing the frequency and the amount of urine leakage in patients suffering from incontinence.

Here are two common pelvic floor strengthening exercises you can try: Kegels and quick flick Kegels.


To do Kegels exercises you will: 

  • Tighten and hold your pelvic floor muscles for 5 seconds.
  • Then slowly and completely relax your pelvic floor muscles for 5 more seconds.
  • Repeat 10 times, three times each day.
Quick Flick Kegels

To do quick flick Kegel exercises you will: 

  • Quickly contract and release your pelvic floor muscles — 10 times in 10 seconds.
  • This will feel like you are lifting your pelvic floor and then quickly lowering it down again.
  • Repeat three times each day.

#6: Stay “Regular”

Did you know that pooping regularly can have an effect on incontinence? 

Constipation causes your colon to enlarge. This places extra pressure on your bladder, which can make the need to pee — and how often you have to pee — much worse than it normally is.

Research has shown that getting rid of constipation can also go a long way towards treating the symptoms of urinary incontinence.

What can you do to keep your bowels moving on a regular schedule? Here are a few ideas that may help:

  • Up your fiber intake
  • Go to the bathroom regularly
  • Do pelvic floor exercises, including Kegels and quick flick Kegels
  • Eliminate foods that are known to cause constipation, including:
    • Alcohol
    • Red meat
    • Fried food 
    • Fast foods
    • Bananas
    • White rice
    • White bread; and
    • Foods containing gluten, such as: 
      • Wheat
      • Barley 
      • Rye
      • Spelt; and 
      • Kamut


is incontinence embarassing

Incontinence Embarrassment SHOULDN’T EXIST — Which Is Why ONDRwear Strives to Help Women and Men Feel Confident While Combatting Incontinence

Incontinence embarrassment isn't something anyone should have to struggle with.

ONDRwear incontinence underwear is the perfect solution. 

Created by a urologist, Dr. Jessica Lubahn, ONDRwear is the perfect way to put an end to incontinence embarrassment.

Not only is it super comfortable, but ONDRwear is also:

  • Eco-friendly
  • Sustainable
  • Naturally odor-free; and 
  • Machine washable

Plus, it comes in all your favorite styles for both men and women, including

  • Boy short
  • Boxer brief
  • Bikini 
  • Thong; and 
  • High-waisted brief

ONDRwear isn’t bulky like traditional incontinence products, so you can wear them under just about any clothing — like you would regular underwear — without feeling like you’re wearing a diaper.

Feel more confident while dealing with incontinence with ONDR!


peeing when exercising


The content in this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.