Tips for better bladder control

Medication and surgery-free tips

4 Tips for Better Bladder Control

Loss of bladder control, or incontinence, is surprisingly common. The condition affects 1 in 3 women aged 18 to 65. But there's good news! A few small lifestyle changes can offer big relief.

Here's some expert advice from Woman's Day that will keep you OUT of the ladies' room.

Limit fluids: Your urine should be pale yellow, but it doesn't need to be clear. Ignore the advice that you need to drinks lots of water to flush out toxins - just drink when you're thirsty.

Do Kegels: Quickly squeeze and release your pelvic floor muscle (the one you use to stop and start urine flow) 20 times. Then slowly do 20 more, holding each squeeze for 10 seconds.

Meditate: Think brain over bladder. New research shows that relaxation and visualisation exercises may help you have fewer episodes of incontinence.

Check your diet: Consider cutting out acidic foods and drinks, such as oranges, lemons, apples and alcohol, because experts believe the acidity irritates the bladder. Also, limit your total daily fluid intake to 60 oz (or about 7 and a half cups of water).​

Shed a few pounds: Weight loss reduces the pressure that's placed on the bladder, and may relieve that 'I have to go right now' feeling. Research shows that dropping just 10 per cent of your body weight is associated with improvement in symptoms.​

Try tampons: High-impact activities like running can cause leaks. To stay dry, insert a super tampon, which slightly lifts up the urethra—the bladder opening—to support it while you move around. (Remove it immediately after your workout.)​

How to Beat Bladder Leaks