We often talk about incontinence as if it has already happened. In most cases, if you’re visiting this website, it probably has. But there are many things that you can do that can prevent incontinence from starting in the first place. Most of these things may also help you manage, or even eliminate symptoms of incontinence once you’ve already gotten it. Read below for some tips to stop incontinence in its tracks.

5 TIPS TO PREVENT INCONTINENCE

MAINTAIN A HEALTHY WEIGHT

Carrying around extra weight puts a lot of strain on the pelvic floor, causing the muscles to weaken and lead to leaks. In addition, folks who are overweight generally put extra pressure on their bladder, which can lead to leakage. Maintain a healthy weight by following a healthy diet and making exercise a part of your daily routine. Bonus: incorporating exercise into your day can strengthen your core and pelvic floor muscles, leading to even greater protection from leaks.

DON’T SMOKE

Smoking on its own is an ugly habit and harmful to your health in more ways than one. People who smoke can eventually develop a chronic “smokers cough”. This chronic coughing can put a lot of strain on the pelvic floor, causing it to weaken and lead to incontinence. Smoking also irritates the bladder, causing you to need more frequent trips to the bathroom. And, smoking can lead to bladder cancer. Need help kicking the habit? Read these tips.

KEEP YOUR PELVIC FLOOR IN SHAPE

The pelvic floor is a basket of muscles that supports the bladder, rectum and the uterus in women, and the bladder, rectum and prostate in men. These muscles are essential in maintaining control over your bladder and bowel. Keeping the pelvic floor healthy can go a long way in preventing or treating incontinence. Learn more about the pelvic floor and how you can protect it here.

SEE A PT AFTER CHILDBIRTH

We just talked about how important the pelvic floor is in maintaining continence. But certain things, like childbirth, can really wreak havoc on the pelvic floor and cause it to weaken. Many women don’t understand the impact that a weakened pelvic floor can have on them, even long after the baby is born. Seeing a physical therapist specially trained in women’s health soon after childbirth can be very helpful, as they can ensure that you are healing properly and learning how to correctly (and safely) get your pelvic floor back into shape. If left untreated, a weakened pelvic floor can lead to things like incontinence and even pelvic organ prolapse later in life, so this simple step can go a long way in protecting yourself for the future. Learn more about how a physical therapist can help you here.

WATCH YOUR DIET

This may seem to echo Tip #1, but even if you are at an ideal weight, if you’re eating foods that irritate your bladder (and if you’re susceptible to incontinence) then you may be setting yourself up for leaks. There are many common bladder irritants (see a list of some of them here) but they can vary from person to person: what irritates one person may not bother another. If you do experience leaks, pay close attention to your diet and take note of foods that may be triggering leaks.