Caffeine, acidic foods, alcohol and carbonated beverages can make incontinence worse. Work up to doing the exercise 10 to 15 times in a row, at least three times a day. Try it for three seconds at a time, and then relax for a count of three. To exercise your pelvic floor muscles (Kegel exercises), squeeze the muscles you would you use to stop passing gas. If you smoke or use other tobacco products, ask your doctor to help you quit. If you're overweight, lose excess pounds. Slowly, extend the amount of time between your toilet trips. Consider urinating on a regular schedule, such as every hour. To promote bladder and urinary tract health: Other factors that contribute to incontinence include being overweight, nerve damage from diabetes, certain medications, and caffeine or alcohol consumption. Ask your doctor about how much alcohol might be safe for your age, sex and general health. Avoid smoking and limit alcoholic drinks. Weight-bearing exercises, such as walking, jogging, tennis, climbing stairs and weight training can help you build strong bones and slow bone loss. Include physical activity in your daily routine.
Other sources include tuna, salmon, eggs, vitamin D-fortified milk and vitamin D supplements. Many people get adequate amounts of vitamin D from sunlight. The recommended daily intake of vitamin D is 600 international units for adults up to age 70 and 800 IU for adults over 70. If you find it difficult to get enough calcium from your diet, ask your doctor about calcium supplements. Dietary sources of calcium include dairy products, broccoli, kale, salmon and tofu. The recommendation increases to 1,200 mg daily for women age 51 and older and men age 71 and older. The National Academy of Science, Engineering, and Medicine recommends at least 1,000 milligrams (mg) of calcium daily for adults. To promote bone, joint and muscle health:
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