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5 Tips for Stronger Bladder Control by Dr. Alyssa Dweck^

5 Tips for Stronger Bladder Control by Dr. Alyssa Dweck^

The material provided below is for informational purposes only. It is not intended to replace the diagnosis or treatment by a qualified healthcare professional. You should always seek medical advice before consuming any new medicines or supplements. AZO products referenced on this website are not intended to treat, cure, or prevent any disease such as overactive bladder, urinary tract infections, or vaginal infections.

I’m guessing most of us don’t consider our bladder health when compiling our to-do list each day. Perhaps it’s time to reconsider our priorities. Here are some tools to help optimize bladder control.

1. Don’t hold it in all day!

Most women are multitaskers. We do our best to manage and balance our professional lives, family responsibilities and personal health (including exercise). With all of these tasks at hand, it’s easy to neglect your bladder! Don’t forget to add time for regular bathroom breaks into your schedule. Holding large volumes of urine for extended periods of time can distend the bladder and lead to urgency and discomfort. Urinate regularly to optimize bladder function and control.

2. Watch your diet

Caffeine naturally increases the urge to urinate and acts as a diuretic and bladder irritant for some. Caffeine is found in coffee, tea, soda, some energy drinks and yes, even chocolate. Alcohol, citrus and some artificial sweeteners can also potentially irritate the bladder and influence urinary habits. So before ordering that supercharged venti triple mocha coffee, consider your bladder!

3. Exercise…your bladder!

Kegel exercises are a valuable strength training activity to keep your pelvic floor muscles toned and your bladder strong. They are particularly helpful for those who are pregnant, post-partum or who have a family history of “weak bladders.” In fact, Kegels can be done while driving, watching TV or sitting at a desk. Imagine you are squeezing muscles to stop your urine flow midstream and hold that pose for 10 seconds. Relax and repeat up to 30 times per day. These are Kegel exercises and they work to help maintain bladder control. Fun fact and extra bonus? They also benefit healthy sexual activity!

4. Manage your weight

With excess weight comes added pressure on the bladder and pelvic floor. Maintaining a normal weight is vital to a strong bladder and urine control. I often recommend lifestyle habits that include a healthy diet and regular physical activity. If weight maintenance is challenging, consider seeing a nutritionist for a jump start.

5. Consider a supplement

AZO Bladder Control® with Go Less® & Weight Management is an over-the-counter supplement that promotes healthy bladder control and helps reduce occasional bladder leakage due to normal activities such as sneezing, coughing, laughing and exercise.* It also contains Synetrim® CQ, which includes naturally sourced ingredients to support healthy weight management and a healthy lifestyle.* Give it a try!


Dr. Alyssa Dweck^ is a practicing OB-GYN in Westchester County, N.Y. She has been voted Top Doctor in New York Magazine and Westchester County. She is proficient in gynecologic surgery, has expertise in female sexual health and provides gynecologic care to women of all ages. Dr. Dweck has co-authored three books, including “The Complete A to Z for Your V: A Women's Guide to Everything You Ever Wanted to Know About Your Vagina—Health, Pleasure, Hormones, and More,” which tells women of all ages what they need to know about their own unique health.

Dr. Alyssa Dweck is a paid spokesperson for AZO® products.


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