Harvard’s 5 ways to dodge incontinence

1.       Watch your weight. Excess weight and incontinence can go hand in hand, particularly for women. One theory is that extra abdominal fat can weaken the pelvic floor muscles and lead to stress incontinence (leaking urine when coughing, laughing, sneezing, etc). In some cases, simply losing weight can improve incontinence.

2.        Don’t smoke. Smoking doubles the likelihood that a woman will develop stress incontinence. Nicotine has also been linked to urge incontinence.

3.        Stay active. In the Nurses’ Health Study, middle-aged women who were most physically active were least likely to develop incontinence.

4.        Minimize bladder irritants. Caffeine and alcohol have been linked to urge incontinence (the feeling you need to urinate even when the bladder isn't full). Carbonated drinks, the artificial sweetener aspartame (NutraSweet), spicy foods, and citrus fruits and juices cause urge incontinence in some people.

5.        Don’t strain with bowel movements. This can weaken the pelvic floor muscles. If your stools are frequently hard or take considerable effort to pass, talk with your doctor. In a study involving people ages 65 and older, treating constipation improved a variety of urinary symptoms, including frequency, urgency, and burning. Increasing the fiber in your diet and drinking enough fluid can help prevent constipation.