Preventing bladder weakness: habits and care to reduce risk

Key Strategies to Prevent Urinary Incontinence

And Support a Healthy Bladder

Maintain a Healthy Weight

Excess weight and obesity place additional pressure on the bladder and pelvic floor muscles, weakening them over time and increasing the risk of incontinence.

Benefits of maintaining a healthy weight:

✔️ Reduced abdominal pressure, lowering the likelihood of leakage
✔️ Improved mobility and bladder control
✔️ Less inflammation and insulin resistance, supporting urinary health

A balanced diet and regular physical activity are essential for managing weight and overall wellbeing.

Strengthen the Pelvic Floor with Specific Exercises

The pelvic floor muscles support the bladder and pelvic organs. These muscles may weaken with age, pregnancy, childbirth or menopause, increasing the risk of urinary incontinence.

Recommended exercises:

✔️ Kegel exercises – Contract and release the pelvic floor to improve tone and endurance
✔️ Hypopressive exercises – Help reduce pressure on the bladder and strengthen core and pelvic muscles
✔️ Yoga and Pilates – Promote pelvic strength and body alignment

Practising these exercises regularly can enhance bladder control and help prevent leaks.

Avoid Foods and Drinks That Irritate the Bladder

Certain substances can irritate the bladder, increasing urinary urgency and incontinence risk.

Substances to reduce or avoid:

• Caffeine (in coffee, tea, energy drinks) – Stimulates the bladder

• Alcohol – Acts as a diuretic and weakens control

• Carbonated drinks – May irritate the bladder lining

• Acidic foods – Like citrus fruits and tomatoes

• Spicy foods – Can trigger urgency

Switching to gentler alternatives, like caffeine-free herbal teas and a balanced diet, helps reduce irritation and promote bladder health.

Increase Fibre Intake to Prevent Constipation

Constipation is a risk factor for urinary incontinence because the rectum and bladder share nerve pathways. A build-up of stool can press against the bladder and trigger urgency.

Tips to prevent constipation:

✔️ Eat more fruit, vegetables, and whole grains
✔️ Stay hydrated throughout the day
✔️ Include legumes and nuts for extra fibre

A healthy digestive system supports better bladder function and reduces pressure on the pelvic area.

Stop Smoking or Reduce Tobacco Use

Smoking is a significant risk factor for urinary incontinence and many other health problems.

Effects of smoking on bladder control:

• Chronic coughing – Constant strain weakens the pelvic floor, causing stress incontinence

• Tissue damage – Poor circulation impairs muscle health

• Increased UTI risk – Tobacco irritates the bladder and increases frequency

Quitting smoking not only supports overall health but also enhances bladder control and reduces long-term risk.

Regular Medical Check-Ups to Spot Risk Early

Routine medical reviews help identify and address underlying conditions before they lead to incontinence.

What to check:

✔️ Prostate health in men (especially over age 50)
✔️ Gynaecological health in women, including pelvic floor assessment and menopause effects
✔️ Chronic illnesses like diabetes or neurological disorders that can affect bladder function

Early diagnosis makes prevention and treatment more effective.