Over and over research show that diet and exercise can help you live a longer and stronger life. Nutrition and exercise also play a significant role in your bladder health, especially when it comes to dealing with incontinence. There are proactive steps that can help manage symptoms. First, be sure to talk to your doctor so you can get to the bottom of urine loss. Things like disease and infection need to be ruled out before beginning any lifestyle change. Once you’re given the all clear, here are some steps you can take to regain control of your bladder.

Certain foods and beverages can make a difference when it comes to stopping unwanted urine loss. What are you drinking? Alcohol and caffeine both prompt the body to get rid of liquids. The more you drink of these, the more you will feel the urge to go. Spicy foods are another trigger. Foods like chili peppers, horseradish and spicy dishes can irritate the lining of the bladder and prompt you to go more often than normal. On the flip side, foods like bananas, almond milk, tofu, pumpkin seed extract and whole wheat bread will keep your digestive system happy and put less stress on your bladder.

Supplements are another great way to support your bladder health. Collagen supplements are becoming more and more popular and for good reason, they are powerful when it comes to healing your body. Collagen is a known anti-inflammatory and helps improve circulation and stimulate the body’s ability to heal. Improving the collagen in your pelvic floor will help support the bladder.

Finally, keep moving. Even though it may be difficult to do high impact exercise when you’re suffering from unwanted urine loss, it’s important to exercise. Walking, an easy bike ride or even restorative yoga will help you clear you mind and keep you calm. Remember, you still get benefits from moving, even if you’re not breaking a sweat.