The Pill — What Every Woman Deserves to Know
Clear, honest answers about oral contraceptive pills — written for you, not for a textbook.
Eating healthy during pregnancy is one of the most important ways to support your baby’s growth and your own well-being. Good nutrition does not need expensive foods or complicated diets. It simply means choosing everyday meals that give steady energy, keep you strong, and help your baby develop safely.
The Basics
What is urinary incontinence?
Urinary incontinence simply means leaking urine when you don’t mean to. This can be a few drops when you cough or laugh, or a sudden need to rush to the toilet and not make it in time. It is very common among women, especially after pregnancy or with increasing age. You are not alone, and help is available.
There are several types of urinary incontinence. You may notice:
- Leaking when you cough, sneeze, laugh, or lift something heavy; called Stress incontinence
- A sudden urge to pass urine and difficulty holding it; called Urge incontinence
- Feeling like your bladder is not emptying completely; called Overflow incontinence
Some women may have a mix of these symptoms.
As women get older, some may develop Lower Urinary Tract Symptoms (LUTS) such as,
- Feeling a frequent or urgent need to pass urine
- Difficulty passing urine (slow stream or straining)
- Feeling the bladder is not fully empty or leaking a few drops afterwards
These symptoms are common and can increase the chance of urine leakage (incontinence).
Why does this happen?
Urinary leakage can happen for different reasons, and often it is due to changes in the muscles and nerves that control your bladder. For many women, the most common reason is weak pelvic floor muscles. These muscles support your bladder and help you hold urine. They can become weaker after pregnancy, childbirth, or with age, making it harder to control leaks, especially when you cough, sneeze, or laugh.
Sometimes, your bladder may become overactive, meaning it squeezes suddenly without warning. This can give you a strong, urgent need to pass urine, even if your bladder is not full. Things like caffeine, not drinking enough water, constipation, or infections can irritate the bladder and make this worse. In other cases, your bladder may not empty properly. This can lead to frequent dribbling or a feeling of incomplete emptying. Constipation or certain medications can sometimes contribute to this. Certain factors can increase your chances of developing urinary leakage, such as being overweight, getting older, or having a family history of similar problems.
The good news is that many of these causes can be treated or improved, so it is always worth seeking advice!
How It Works
Is this normal? Should I be worried?
This is a very common condition, and many women experience it at some point in their lives. However, it is not something you have to just “live with.”
If leaking urine is bothering you, affecting your daily life, or making you feel uncomfortable, it is important to speak to a doctor. There are simple ways to help.
What will the doctor do?
Your doctor will first talk to you about your symptoms in a simple and private discussion.
Sometimes, you may be asked to keep a small record called a ‘Bladder Diary’ of how often you pass urine and how much you drink. In some cases, a brief pelvic examination may be needed. This helps to find the cause and decide the best treatment for you.
How can this be treated?
Your treatment will depend on the type of leakage you have and how much it is affecting your daily life. If there is an underlying cause, your doctor will treat that as well.
Most women are first advised to try simple, non-surgical methods, as these are often very effective.
What simple treatments can help?
In many cases, small changes can make a big difference.
- Your doctor may advise you to reduce tea, coffee, and fizzy drinks, as caffeine can irritate your bladder.
- You may also be guided on how much fluid to drink, as both too much and too little can worsen symptoms.
- If you are overweight, losing some weight can help reduce pressure on your bladder.
- Bladder training may also be recommended, especially if you have urgency. This involves gradually increasing the time between toilet visits to improve control.
- Pelvic floor exercises are a key part of treatment. These help strengthen the muscles that control urine and improve bladder control over time. Many women notice improvement if they practise these exercises regularly for a few months.
How can I do pelvic floor exercises?
Pelvic floor exercises are one of the best ways to improve bladder control and reduce urine leaks. Doing them regularly can make a real difference over time.
First, you need to identify the right muscles. You can do this by imagining that you are trying to stop passing urine and prevent passing poop at the same time. The muscles you tighten are your pelvic floor muscles. To practise the exercises, start by tightening (squeezing) these muscles quickly, without pulling in your tummy, thighs, or buttocks. Hold the squeeze for about 2 seconds, then relax completely. Repeat this about 10 times.
Next, try holding the squeeze for longer. Gradually work up to holding each squeeze for up to 10 seconds, while continuing to breathe normally. After each squeeze, allow the muscles to fully relax before the next one. It is important to do both short squeezes and long squeezes as part of your routine. Try to practice these exercises every day.
You may not notice changes immediately, but if you continue regularly, improvement is usually seen over a few months. Consistency is key!
What if these don’t work?
If symptoms continue, your doctor may suggest medications to help relax the bladder or improve muscle control. These are usually tailored to your specific symptoms.
In some cases, if symptoms are severe and do not improve with other treatments, surgery may be considered. However, most women improve with simpler treatments.
Can I prevent it or improve it myself?
Yes, there are things you can start doing right away. Many women can improve their symptoms with simple daily habits. Try the following 10 steps:
- Do pelvic floor exercises every day
Strengthen the muscles that control your bladder by practising both short and long squeezes regularly. Regular pelvic floor exercises are one of the most effective ways to improve bladder control. - Stop smoking
Smoking causes coughing, which puts pressure on your pelvic floor and can worsen leaks. - Choose the right type of exercise
Avoid high-impact workouts. Try low-impact exercises like walking, yoga, or Pilates to support your pelvic muscles. - Avoid heavy lifting
Lifting can strain your pelvic floor. If needed, tighten your muscles before lifting. - Maintain a healthy weight
Extra weight increases pressure on your bladder and can worsen leakage. - Treat constipation early
Straining during bowel movements weakens your pelvic floor. Eat more fibre and stay active. - Cut down on caffeine
Drinks like coffee, tea, cola, and energy drinks can irritate your bladder and increase urgency. - Limit alcohol
Alcohol makes you pass urine more often and can worsen symptoms. - Drink enough water, but not way too much
Aim for about 6–8 glasses a day. Drinking too little can actually make symptoms worse. - Watch what you eat
Spicy and acidic foods (like citrus fruits) may irritate your bladder- try reducing them if they trigger symptoms.
If you are finding it difficult to hold your bladder, please don’t ignore it or feel embarrassed. This is a medical condition, and help is available. Speak to your doctor early- with the right care, you can regain control and feel confident again!
Sources & References
This leaflet is based on guidance from the National Institute for Health and Care Excellence (NICE), the Royal College of Obstetricians and Gynaecologists (RCOG), and the NHS.
It is intended as general information and does not replace personalised medical advice.
Last reviewed April 2026 · Always speak to a qualified healthcare professional before starting, changing, or stopping contraception · NHS.uk · NICE.org.uk · RCOG.org.uk