Smoking causes coughing, which puts pressure on the pelvic floor muscles, so stopping smoking may help. You should also avoid drinking caffeine and alcohol as they irritate the bladder.
Maintaining a healthy weight is important as excess weight can add additional strain. Lifting heavy objects and high-impact exercise such as running can add pressure to pelvic floor muscles. Strengthening exercises such as Pilates can help to strengthen these muscles and relieve symptoms.
Ensure you are drinking enough water (the current recommendation is six-to-eight glasses per day). Reducing the amount of water that you drink can cause dehydration and reduce bladder capacity. This can make incontinence worse.
Constipation can put pressure on the pelvic floor muscles, so it’s important to eat a fibre-rich diet and drink plenty of fluids. If you do become constipated, seek treatment as soon as possible.