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Prevention of Incontinence, urinary预防尿失禁，尿

Men and women can do pelvic floor exercises to strengthen the pelvic floor muscles.男性和女性可以做的盆底肌的运动，以加强盆底肌肉。 If you have strong pelvic floor muscles you may be less likely to experience incontinence as you get older.如果你有强烈的盆底肌肉，您可能不太可能尿失禁的经验，正如你年纪。

Pregnant women can start pelvic floor exercises during pregnancy and continue after they have given birth.孕妇可以开始盆底演习，在怀孕期间和之后继续他们的诞生。 Some women find that taking additional oestrogen (female hormone), given in HRT (hormone replacement therapy) keeps the muscles strong and flexible after the menopause.有些妇女发现，采取额外的雌激素（女性荷尔蒙） ，由于在雌激素（激素替代疗法）保持肌肉的强大和灵活的后更年期。

Men can do pelvic floor exercises to avoid leaking after urinating.男人可以做的盆底肌的运动，以避免泄漏后，小便。 There is also a technique in which you squeeze the urethra after urinating to get any excess urine out.此外，还有一项技术在你挤压尿道后，小便得到任何超出的尿液。 Your GP, nurse or incontinence advisor will be able to advise you.你的家庭医生，护士或尿失禁顾问将能够告诉你。 Also avoid any heavy lifting as this weakens the pelvic muscles.也避免任何沉重的解除，因为这削弱了骨盆肌肉。

People who smoke are more likely to experience urge incontinence.人谁烟雾更有可能的经验，急迫性尿失禁。 So, if you smoke, try to give up.因此，如果你吸烟，尝试放弃。 Avoid alcohol and drinks with caffeine in such as tea, coffee and cola.避免饮酒和饮料中咖啡因的含量，如茶，咖啡和可乐。 These are diuretics which means they make your kidneys produce more urine.这些都属于利尿这意味着他们使您的肾脏产生更多的尿液。 Do not cut down on the amount of water you drink.不降低了耗水量，你喝。 This will only make your urine more concentrated and may make urinating more painful.这只会令你的尿液比较集中，并可能使小便更痛苦。 You could try not drinking any fluids three hours before going to bed.您可以尝试不喝酒的任何流体的三个小时，睡觉前。