Obesity may exert extra pressure on the bladder making it weak and you are prone to develop urinary incontinence. Various studies show that the relation between Body Mass Index and incontinence is strong.

Heavy smokers who smoke about 20 cigarettes per day are the most vulnerable. Get help if you want to quit smoking.

These exercises are helpful to strengthen the pelvic floor muscles. First contract your pelvic floor muscles. Identifying the right muscle is essential. Prolong the contraction for five seconds to start with. Finally relax for 5 seconds. Gradually increase the contraction for 10 seconds and relax for 10 seconds. Three sets of 10 repetitions a day will reduce the frequency of urinary incontinence. Seek your doctor’s help to do this exercise effectively.

Some lifestyle changes will also act as preventive measures. Doctors name them as “behavior therapies”. These strategies are easy to follow, inexpensive, effective and very safe. Sometimes these behavior therapies are more effective than medication. Start yoga or meditation to have a stress free life.

Too much or too little fluid intake is not at all good. Avoid taking more fluids at night. Instead take more fluids in the morning and afternoon. Intake of large quantities of fluids and caffeine in a short period increases the Urinary incontinence. Alcohol also stimulates the bladder and creates a need to urinate. Urinary tract infection is also a cause for urinary incontinence. When you have urinary tract infection, your doctor may advice you to take more fluid. Balance in the intake of fluids by taking more fluids during the day time and less at night.

Bladder irritation can be caused by spicy foods and beverages. Fruits high in sugar and acid like citrus and tomatoes also act as bladder irritants. Carbonated drinks, artificial sweeteners, corn syrup can aggravate the bladder. Restrict foods that act as bladder irritants. Keep away from caffeine and alcohol for a week and see if the symptoms improve. You need not cut down all your favorite food. Eating less quantity will also help.

Start using the toilet in regular intervals even if you don’t have an urge to urinate. Don’t wait for the bladder to fill. Step by step, increase the gap between urination. Every time you urinate, be patient and empty your bladder completely. When you feel the urge to urinate, do some relaxation exercises like breathing slowly and deeply and surely this will help you postpone the urge to urinate.

Make it a point to include more fiber in your food. Have a salad vegetable or fruit with every meal. Vegetable with lots of fiber and fruits are most recommended. This way you can prevent constipation, which plays a vital role in urinary incontinence. Fiber supplements can also help.

Exercising regularly not only improves general health, it also helps reducing the risk of developing incontinence. People with damaged bladder, damaged nerve from diabetes and blocked urethra experience urinary incontinence. Have a check on your sugar level. Take your medicines regularly and practice a regime of regular exercise. People who have this disorder feel embarrassed to go out and restrict their social interactions. They may think that they can manage themselves by using absorbent pads, taking extra clothes. They even stop drinking liquids to avoid wetting their clothes and face the risk of dehydration.