Many moms are all too familiar with the mom "peeze," also known as peeing your pants when you sneeze. However, it's not always just sneezing that causes new moms to have bladder leakage [1]. And with nearly one in four women suffering from a pelvic floor disorder, some women deal with this embarrassing condition on an everyday basis. Pads and panty liners offer a temporary fix, but the good news is we have 10 top tips you can implement immediately to begin improving your bladder control [2].

1. Stop smoking. In addition to raising your risk for bladder cancer, studies have also found that the increased coughing associated with smokers leads to urinary incontinence [3] and stress incontinence. By quitting smoking [4], you'll be improving your overall health and lowering your risk for bladder issues down the line.
2. Drink water slowly throughout the day. Taking in too little fluid or too much fluid quickly can cause irritation of the bladder or your bladder to be overwhelmed, leading to more frequent urination. You want to stay hydrated [5], but focus on consuming your beverages throughout the entire day, rather than loading up all at once.
3. Pelvic floor exercises. Your pelvic floor helps to support your bladder, and a weak pelvic floor can contribute to urinary incontinence. A study in 2013 found pelvic floor exercise not only improved bladder control [6] but improved self-esteem in women as well. There are many free resources, including the Matriarc App [7], specifically designed to help women rehabilitate their core and pelvic floor after delivery. Top exercises include kegels, pelvic tilts, reverse marching, dead bug crunch, bird dogs, and bridges [8].
4. Minimize caffeine. According to the Mayo Clinic, bladder irritants may include coffee [9], tea, and other caffeinated beverages. If you have incontinence, you may want to consider cutting out caffeine [10] for a week and seeing if it helps. Then slowly add small doses back in until you find the right amount for your body.
5. Focus on the right foods. fibre-rich foods help reduce the risk of constipation, which improves your bladder health. Berries [11] (cranberries included!), vegetables [12], and yoghurt add fibre and healthy bacteria to your body, plus the bonus of healthy vitamins and minerals.
6. Burn calories with low-impact exercises. A recent study showed an increase in urinary incontinence in women who practiced high-impact exercises [13]. Running, jumping, and heavy lifting can put more pressure on your bladder, so sticking with lower-impact exercises [14] until your pelvic floor is stronger is highly recommended.
7. Eliminate sweeteners and carbonated beverages. Along with caffeine, sweetened and carbonated beverages have also been linked as bladder irritants. Aim to eliminate drinks like diet soda [15], and you may have the added bonus of clearer skin and more money in your back account.
8. Meditation and visualization exercises. Published in the Journal of Urology, meditation was a successful tool for helping women [16] regain control of their body and was valuable for women suffering from incontinence. Take a few minutes out of your day to focus on the connection between your mind and your bladder and you may find the number of "accidents" you have decreases.
9. Keep a bathroom log. Studies suggest that keeping a voiding diary and learning your bathroom habits may help you identify patterns [17] you were not aware of and adjust your schedule and fluid intake accordingly. It's also important for identifying UTI symptoms, especially if you have chronic occurrences.
10. Decrease your overall calories. A study from Duke University showed women who have a healthy BMI one year after giving birth [18] have a lower risk of pelvic organ prolapse, and exercising can help you reduce your bodyweight, placing less pressure on your bladder and pelvic floor. For better bladder control, start paying more attention to your nutrition, like looking for healthy substitutes you can make to reduce body fat [19] and your BMI.