Ten Tips to Prevent Urinary Incontinence:

1. Pelvic Floor Exercises (Kegels): Regularly practice pelvic floor exercises to strengthen the muscles that support your bladder and urethra. 
2. Stay Fit, Stay Dry: Excess weight can press on your bladder and pelvic floor. Maintaining a healthy weight through balanced nutrition and regular exercise can help reduce this risk.
3. Stay Hydrated: While it might seem counterintuitive, it is important for bladder health. Aim to drink plenty of water throughout the day to maintain normal bladder function. 
4. Watch Your Drinks: Coffee, carbonated beverages, and alcohol are diuretic troublemakers and can irritate the bladder. 
5. Avoid Constipation: Straining during bowel movements can weaken pelvic floor muscles and contribute to stress incontinence. Eat a high-fiber diet, breathe deeply, and use techniques to promote regular bowel movements to reduce strain.
6. Watch Your Diet: Certain foods can irritate the bladder and exacerbate symptoms. Common irritants include spicy and acidic foods, like tomatoes and citrus fruits. Pay attention to how your body reacts to different foods and adjust your diet accordingly.
7. Quit Smoking: Smoking can contribute to bladder irritation and coughing, which can worsen stress incontinence. 
8. Manage Chronic Cough: If you have a persistent cough from seasonal allergies, smoking, or a respiratory condition, seek treatment to reduce its impact on stress incontinence.
9. Bathroom Routine: Respect your bladder! Don’t wait until your bladder is overly full before using the restroom. Regular bathroom breaks can help prevent urgency and reduce the likelihood of accidents.
10. Stay Active: Engage in regular physical activity to maintain overall health. Walking, swimming, or yoga can help strengthen pelvic floor muscles and improve bladder control.

Incorporating these tips into your daily routine can significantly reduce the likelihood of developing stress or urge incontinence and improve your bladder health overall. Here’s to strong pelvic floors, belly laughs without consequences, and women owning their health and happiness.