Dr. Christopher K. Meehan, DDS in Mankato, Minnesota

This article distills doctor-backed strategies to help strengthen your bladder and reduce leaks or urgency, with clear guidance for patients and caregivers. It explains how to do pelvic floor (Kegel) exercises correctly—often with help from a pelvic floor physical therapist—use bladder training and urge-suppression techniques, and optimize daily habits such as smart hydration, limiting bladder irritants (like caffeine and alcohol), managing constipation, and maintaining a healthy weight. It also reviews when medications, topical vaginal estrogen, or biofeedback may help, how to keep a bladder diary, and when to seek medical care for red-flag symptoms. The result is a practical, evidence-based roadmap you can use to build confidence and improve bladder control safely.