Smart Choices. Eat more fiber.


Simple Steps.®


Being constipated causes you to strain during bowel movements. This puts pressure on your pelvic muscles and can lead to leaks.


Keep your bowels moving smoothly by getting between 21 to 23 grams of fiber a day (depending on your age and sex). Visit HealthyAdvice.com/AddFiber to find out how much you need and to get a list of high-fiber food ideas.


Stop smoking.


Constant coughing from smoking can stress the muscles that hold back urine.


Check out smokefree.gov for tools to quit. Lose extra weight.


Being overweight puts more pressure on your bladder and weakens your pelvic muscles. This can cause or make leaks worse.


Keep tempting, unhealthy foods out of the house. You’re less likely to eat them if you don’t have them nearby.


10 |HealthyAdvice.com


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