Lifestyle Tips

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1. Get the right diagnosis

   Keep a diary of what you eat and drink, how often you go to the bathroom, and how often you lose urine every day for a week. This can help you and your health care professional figure out specific factors that might be affecting your bladder control. Know your symptoms (for example, leaking urine after coughing or laughing, or feeling a sudden strong urge to urinate) so you can describe them accurately to your health care professional. Make a list of the medications you are taking, as some can cause or aggravate incontinence.

2. Eliminate bladder irritants from your diet

   If you avoid alcohol, coffee and other sources of caffeine, carbonated beverages, fruit juices, certain fruits (such as strawberries, peaches, plums, grapes, pineapple and guava), and vinegar (such as that in salad dressing), you may make it easier for your body to maintain bladder control. These substances are all known as bladder irritants.

3. Quit Smoking and Lose Weight

   Don't smoke-nicotine is a bladder irritant and smoking may cause you to cough, which in turn can cause you to lose urine. Lose weight if you are overweight, since the excess weight can put pressure on your bladder. Don't force yourself to do without a trip to the bathroom once your bladder is full-make sure you have a place to go and can excuse yourself in social situations.

4. Empty your bladder completely

   It's best if you don't strain your muscles to empty your bladder completely. Instead, after you have finished, stand up or shift your position, wait a minute or two, and then sit down and urinate again. This method, called double voiding, helps ensure that you don't have residual urine in your bladder after a trip to the bathroom.

5. Don't let incontinence hold you back

   If embarrassment is keeping you from leaving the house or seeing friends or family, it's time to consult your health care professional. Most cases of incontinence can be cured or controlled with treatment. See your health care professional, or a urologist (for men) or gynecologist (for women). Bring it up with words like, "I'm concerned because there have been several times when I couldn't control my bladder-and this hasn't happened to me before." Incontinence is not a normal part of aging-if your health care professional tells you so, find another who is better informed.