- Follow a Fluid Schedule: Keep a regular fluid intake schedule to retrain your bladder when to fill and empty. Limit fluid intake after 6 p.m. to reduce night-time voiding and incontinence.
- Stay Hydrated: Maintain proper hydration, but be mindful of when and how much you drink.
- Practice Kegel Exercises: Strengthen pelvic floor muscles with Kegel exercises to improve bladder control.
- Avoid Bladder Irritants: Limit caffeine, alcohol, spicy foods, and artificial sweeteners, as they can irritate the bladder.
- Maintain a Healthy Weight: Achieving and maintaining a healthy weight can alleviate pressure on the bladder.
- Bladder Training: Gradually increase the time between bathroom visits to train your bladder to hold more urine and reduce urgency.
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