To prevent urinary or/and bowel incontinence, follow the steps below:

Drink plenty of fluids: Dehydration can cause constipation or bladder irritation. Do not wait until you feel thirsty to have water. Drink up to two liters of fluid (preferably water) each day, unless advised otherwise by your doctor. Reduce your daily intake of carbonated drinks, tea and coffee since they can cause bladder irritation.

Follow a high-fiber diet: A poor diet can cause chronic constipation, which can lead to fecal incontinence. Eat plenty of wholegrain cereals such as porridge, brown rice, wholemeal pasta, wholemeal bread or pulses such as lentils and beans. Eat fruit (at least two pieces) and vegetables (at least five servings) every day.

Get physically active: Exercise helps to maintain a healthy body weight, which reduces pressure on the pelvic floor. A brisk 30-minute walk every day is free and great for your general health.

Make healthy lifestyle choices: Healthy food choices, exercising, avoiding smoking and managing your weight are important to prevent incontinence.

Practice good toilet habits: Go to the toilet when bladder is full or when you feel the urge to pass a bowel motion.

Give yourself plenty of time to pass a bowel motion: Use correct posture on the toilet (put your feet on a footstool, place your elbows on your knees, bulge out your stomach and straighten your back).