That’s because certain foods and beverages act as bladder irritants. They overstimulate your bladder lining or increase urine production, leading to urgency, frequency, and leakage. Understanding these irritants, and learning how to manage them, can give you more control and confidence in your daily life.

But here’s something surprising: many of the ways people try to “manage” bladder issues can actually make the problem worse over time. If you’ve ever thought, “I’ll just go to the bathroom one more time, just in case” or “Maybe I should stop drinking so much water,” you’re not alone. These coping strategies are very common, but they can backfire. Here is what may really be going on with your bladder and pelvic floor, and evidence-based strategies that actually help.

Strong, well-functioning pelvic floor muscles mean fewer leaks, better control, and yes… stronger erections. The good news? You don’t need to overhaul your entire life to see results. A few healthy habits can go a long way towards great pelvic floor health.

While pelvic floor dysfunction is often associated with women, men also experience a wide range of issues — such as urinary incontinence, pelvic pain, or erectile dysfunction — that can significantly impact daily life. Pelvic dysfunction can also contribute to chronic hip, back, groin, or even leg pain.