Are you experiencing problems with your bladder? When you laugh, cough, sneeze, or exercise, are you afraid that urine might leak out? When you feel the need to urinate, are you afraid that you won’t make it to the bathroom in time? If so, you are not alone. Although millions of women suffer from weak bladder, it’s a topic that few of them ever discuss with anyone else, even with their physician. That’s because the involuntary loss of urine is considered too embarrassing to even mention it.

Many women prefer to change their lifestyle, avoiding social occasions and physical activity for fear of wetting themselves. They think incontinence is just something you have to deal with. But it isn’t! By seeking help and starting treatment most women are able to resume normal daily activities and improve the quality of their life.

If you are one of these women who are suffering in silence, then you may be surprised to learn that there are some things you can do to reduce or even get rid of that problem. The following are some of the lifestyle changes that are easy to introduce to reduce severity of your symptoms:

1. Change the type of beverages you drink. Eliminate or reduce any beverages that act as diuretics and/or bladder irritants. These beverages are include coffee and all caffeinated drinks, tea, acidic juices, and carbonated sodas.

2. Drink less. Limit how much you drink daily. You may have heard that we should be consuming 6-8 eight-ounce glasses of water daily, but you may require more or less than this based on how physically active you are, where you live, etc. You may want to consult your physician on this one.

3. Make changes to your diet. Eat more natural, unprocessed foods, such as fresh fruits, greens and vegetables. Remember that foods that are spicy, acidic, artificially colored, contain artificial sweeteners, etc., can irritate your bladder and worsen your symptoms.

4. Lose weight. Losing even 10-15 pounds can help relieve pressure on your bladder.

5. Quit smoking.

6. Work on training your bladder. This means teaching yourself to delay urination, so that you don’t run to the bathroom the moment you feel a slightest need, but wait a few minutes before you go. Work on gradually increasing the length of time, until you are only urinating once every 2 to 4 hours.

7. Do pelvic floor muscle exercises daily. Pelvic floor exercises, or Kegel exercises, help strengthen your pelvic muscles and improve your ability to control your bladder.

Whichever method you use, don’t neglect your urinary incontinence problems just because you don’t know where to look for help and are embarrassed to ask for help. If you need to see a specialist, it’s important to do so early. If you are in New York/New Jersey area, call urologist in New Jersey for a free consultation.

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