Reducing Symptoms: What You Can Do

There are several things you can do to help keep your bladder healthy and avoid or minimize symptoms of incontinence:

1. If you smoke, try to quit.
2. Stay physically active. Check out these free workout videos.
3. Check any medications you're taking for side effects that may affect your urinary health.
4. Go to the bathroom when you need to: every 2–3 hours when you're awake is about right for a healthy adult.
5. Avoid caffeine, acidic foods, spicy foods, and carbonated drinks that may make symptoms worse.
6. Avoid bubble baths and soaps that might irritate the urethra.
7. Lose a few pounds if you are overweight. Dropping just 5% to 10% of your body weight can significantly reduce symptoms.
8. Strengthen your pelvic floor muscles with Kegel exercises -- this goes for women and men. Here's how to do them.
9. Drink plenty of water, but avoid large amounts all at once. Sip slowly throughout the day.