Bladder leaks can feel frustrating, unpredictable, and even isolating — but the good news is, you have more options than you think. Whether you’re dealing with light drips when you laugh or a sudden urge that’s hard to stop, incontinence is incredibly common, especially among women over 50.
Here are 7 supportive, practical ways to take back control of your bladder — and your confidence.
1. Strengthen Your Pelvic Floor with Kegel Exercises
Your pelvic floor muscles act like a sling that supports your bladder. Over time (or after childbirth or menopause), they can weaken — leading to leaks.
Daily Kegels (quick squeezes of these muscles) can help strengthen your bladder control. You can do them anywhere, and they really do work with consistency!
Tip: Try squeezing as if you're stopping a stream of urine. Hold for 5 seconds, relax for 5. Do 3 sets of 10 daily.
2. Avoid Bladder Irritants in Your Diet
Certain foods and drinks can make leaks worse by irritating the bladder. These include:
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Caffeine (coffee, tea, chocolate)
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Spicy foods
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Carbonated drinks
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Citrus fruits
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Alcohol
Try reducing these and see if your symptoms improve. Keeping a “bladder diary” can help you spot triggers more easily.
3. Don’t Hold It In Too Long
We often try to “train” ourselves to wait — but holding your bladder too long can actually make leaks worse.
Instead, aim to empty your bladder every 2–4 hours, even if you don’t feel desperate. This keeps pressure down and prevents sudden urges.
4. Stay Active (But Gently!)
Being active is important — but high-impact exercise can sometimes trigger leaks. Switch to low-impact movement like walking, swimming, or yoga.
Even gentle stretching and core exercises can help you maintain strength and stability, which supports your pelvic muscles too.
5. Talk to Your Doctor About Topical Estrogen
For women post-menopause, estrogen levels drop, which can thin the lining of the bladder and urethra. This makes leaks (and UTIs!) more likely.
Topical vaginal estrogen (in the form of a cream or ring) can help restore tissue strength and reduce symptoms.
Always speak with your doctor about whether this is right for you.
6. Consider Bladder Training
If you're constantly rushing to the bathroom, bladder training may help. This means gradually increasing the time between bathroom visits to retrain your bladder.
Start with short intervals (e.g. 1 hour) and slowly work your way up, resisting the urge slightly longer each time.
It takes time — but many women see real improvement.
7. Upgrade to Leakproof Underwear (Like HushDry)
Let’s face it — traditional pads are uncomfortable, bulky, and can leave you feeling less than confident. That’s why thousands of women are switching to leakproof underwear like HushDry.
HushDry looks and feels like your favorite pair of soft, breathable underwear — but with discreet, doctor-recommended protection built right in.
✅ Absorbs leaks instantly
✅ Locks in odor
✅ No shifting pads or irritation
✅ Reusable & affordable
It’s a simple switch that makes a big difference — so you can focus on living, not leaking.
Final Thought
You’re not alone in this — and you’re not powerless. Whether your incontinence is occasional or more frequent, these strategies can help you feel more secure, comfortable, and confident in your body again.
Want to try the underwear trusted by over 10,000 women?
👉 Shop HushDry leakproof underwear now