1. Make Some Dietary Changes
Reduce or eliminate caffeinated beverages and alcohol from your diet, as these can be irritating to your bladder. Watch your intake of fluids of any sort: too little and you could wind up dehydrated, but too much will leave you with an overfull bladder prone to leaking. Try to drink about 2 quarts per day (64 ounces, or 8 8-ounce servings). Increase the amount of fiber in your diet to reduce the constipation that may accompany female incontinence. You can do this by eating more vegetables, whole grains and beans. You can also sprinkle a little wheat germ over your breakfast cereal to get an added fiber boost.
2. Get in Shape
Certain types of female stress incontinence may be caused by your body's simply carrying too much weight. And while being overweight may not contribute directly to urge incontinence, it can be an added inconvenience in getting to the bathroom when every second counts. If you combine a healthy diet with moderate amounts of exercise to lose the excess weight and get your body in good shape, this can help to reduce or even eliminate incontinence episodes. And while you're getting healthy, why not give up smoking, too? The less you smoke, the less you cough, and coughing can certainly trigger leaks.
3. Exercise Those Pelvic Muscles
Kegel exercises, which are used to strengthen the pelvic floor muscles, can allow you to better hold your urine. Start by locating the muscles. This can be done by beginning to urinate, then stopping in mid-flow. Once you have identified the muscles used to do this, you can try clenching, then releasing them when you are not urinating. If you can try to do this some 100 to 200 times a day, eventually holding the muscles tightened for several seconds, you should start to see marked improvement and perhaps even an end to urinary leakage. As an added bonus, having well-exercised pelvic muscles can enhance sexual enjoyment for both partners.
