OK, I’ll own up to it: I’ve been lazy lately and skipping my routine Kegels. It’s silly, I know, since they are so easy to do anywhere, without anyone noticing, and they are a must during menopause! Kegel exercises, turns out, not only keep our libido from disappearing but also exercise bladder and pelvic floor muscles – lack of estrogen makes them flabby and weak, which usually ends up in embarrassing urine leaks whenever I try to have a good laugh or sneeze.

Stress incontinence brings about a lot of issues – from public shame to potential urinary tract infections. They also seem to carry some dietary restrictions: acidic fruits and vegetables or strong spices can make it much worse, so you’ll need to swap tomatoes, oranges, and curry for less irritating choices. This article provides 6 sensible swaps and helpful foods to manage urinary incontinence, and what better way to have a healthy snack that by blending them all (well, most) into a smoothie?


  • 1 cup of chopped pineapple
  • 1 medium ripe banana (best if browned a bit already)
  • ¾ cups almond milk
  • 1 handful mint leaves
  • 2 or 4 ice cubes


  1. Place all ingredients in a blender.
  2. Blend until smooth

One hidden bonus of this recipe is that it gives you a tasty, non-yucky way to use overripe bananas. It is known that bananas that are browning at the sides are richer in antioxidants and that we should all stop discarding them, but I personally found them too messy to carry them in my purse. This smoothie, however, just goes in my carry-on bottle and keeps me full throughout the morning – and its special tangy-yet-sweet flavor makes it a very pleasant no-added-sugar dessert as well.


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