One in four women over the age of 35 experiences incontinence to some extent. And those sagging pelvic floor muscles, due to childbirth or ageing, can make sex less enjoyable, too. The solution? Actually, there are quite a few. Here are 10 ways to prevent - or treat - the condition...

By Jane Murphy

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Urinary incontinence: the facts

Doctors' advice on urinary health matters

Your pelvic floor requires a dedicated training programme to keep it in shape and prevent stress incontinence. Pilates expert Sarah Vrancken suggests trying this simple exercise whenever you have a few minutes to kill: 'Imagine your pelvic floor to be an elevator. Take an in-breath, wide into the ribs, as if you're filling balloons with air on either side. Breathe out and imagine your "pelvic lift" going all the way up to the belly button on the 10th floor. Don't hold your breath; it should be a subtle squeeze. Breathe in wide into the ribs, and let the "lift" go back to the ground floor. Repeat 10 times.'

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Urinary incontinence: the facts

Doctors' advice on urinary health matters

The idea might sound a little daunting - but the best-selling itouch sure is actually a safe and easy cure for bladder problems. It works by sending a gentle electrical stimulation to the weakened pelvic floor muscles, via a tampon-shaped probe. Use it for 20 minutes a day, and you should see a huge improvement in bladder function after a few weeks. And of course, strengthening the pelvic area will also improve your chances of experiencing an orgasm during sex. Brilliant! Price £65; from continencesure.co.uk and other leading online and high-street retailers.

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Urinary incontinence: the facts

Doctors' advice on urinary health matters

Could your diet be to blame for your bladder problems? Natural health specialist Christian Bates (theperrymount.com) believes this may be the case. 'Foods from the nightshade family - including white potatoes, tomatoes, peppers and aubergine - are known to aggravate incontinence, so it's worth finding out if you're susceptible,' he explains. 'Try keeping a food diary to check what you've eaten prior to experiencing the symptoms, or try avoiding these foods completely for four to six weeks to see if this has any effect.'

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Urinary incontinence: the facts

Doctors' advice on urinary health matters

A new prescription-only skin patch that delivers a muscle relaxant into the body can help treat an overactive bladder. Applied twice a week to the stomach, bottom or hips, the Kentera patch contains oxybutynin, a well-known medication that's been prescribed orally for more than 30 years. It works by relaxing the involuntary muscle found in the wall of the bladder. This in turn reduces unstable contractions and increases the capacity to hold urine, meaning you won't feel that frequent need to go to the loo. Find out more at bladderandbowelfoundation.org.

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Urinary incontinence: the facts

Doctors' advice on urinary health matters

Designed for the 1-in-2 women who experience little leaks, they’re no thicker than a nail file, but they’re extremely good at what they do. In fact, each one absorbs twice as much as a regular liner and does it three times faster. lights by TENA Light Liners not only offer the ultimate security and protection, but also feel dry and gentle against your skin – offering comfort, confidence and discretion.
The lights by TENA range of 4 absorbent Panty-Liners and an Ultra Towel with wings are available is all major supermarkets and pharmacies. Time to switch to lights by TENA?

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Urinary incontinence: the facts

Doctors' advice on urinary health matters

January saw the PelvicToner become the first and only device for the treatment of stress incontinence available on the NHS. It works by helping to identify and isolate the correct muscles that need strengthening, then you simply squeeze against a resistance. Clinical trials published in the 'British Journal of Urology International' have shown it to be just as effective as a supervised pelvic floor exercise programme. Recommended usage is five minutes a day. Can't get one on prescription? You can buy it for £31.99 at pelvictoner.co.uk.

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Urinary incontinence: the facts

Doctors' advice on urinary health matters

Marketed as an alternative to pads, Contrelle Activgard is a new approach to alleviating stress incontinence throughout the day. How does it work? When it's placed into the vagina (like a tampon), it lifts the bladder and corrects the angle of the bladder's neck - thus preventing or reducing urine loss. You can keep it in for up to 16 hours, and still go to the loo normally without having to remove it. It comes in three sizes but can feel a little uncomfortable at first, so it's recommended that you try the starter pack initially. Price £57.15 for a box of 30; from pelvic-toners.co.uk.

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Urinary incontinence: the facts

Doctors' advice on urinary health matters

Want to find out more about how the muscles 'down there' affect your health and wellbeing? Pelvic floor expert Jenni Russell's book, 'Can A Vagina Really Buy A Mercedes?', is packed with information about how to retrain your brain, as well as your muscles, to beat incontinence. Jenni also recommends using the Gyneflex - a single moulded strength-training system, nicknamed 'the Thigh Master for the vagina'. Buy the book and Gyneflex separately - or get both for £35 - at shapeyourthang.com. To attend a free seminar about Jenni's holistic approach to vaginal tightening, call 020 3111 9166.

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Urinary incontinence: the facts

Doctors' advice on urinary health matters

Being overweight can put you at greater risk of incontinence - so it's obviously important to stay in good shape. But it may surprise you to learn that certain exercises - chiefly stomach-strengtheners - can put you at greater risk of a weakened pelvic floor. For example, the internal pressure involved in sit-ups can place the pelvic muscles under a lot of strain. 'A good tip before doing any lifting exercise is to tense up your abs by just 30%,' says personal trainer Dan Roberts (danrobertstraining.com). 'This activates your deepest abdominal muscle, which helps stabilise the lower back and pelvis.'

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Urinary incontinence: the facts

Doctors' advice on urinary health matters

'There is only one simple exercise to train the pelvic floor muscles: squeeze and lift around the urethra, vagina and rectum,' insists physical therapist and exercise scientist Professor Kari Bø. 'This can be done in different positions and in different ways - for example, with long or short contractions. Do three sets of eight to 12 contractions daily.' Want a little more help? Professor Bø has developed the Pelvicore Technique to help women improve their core muscle strength. For a free DVD that explains exactly how to do the exercises, go to corewellness.co.uk.

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Urinary incontinence: the facts

Doctors' advice on urinary health matters