1. Urinary changes .

The urinary system consist includes your kidneys , ureters and bladder. Kidney function gradually declines with age.

At about age 40 , you begin to lose important filtering units witin the kidneys , called nephrons. By the time you are 80, kidneys are 20 percent to 30 percent smaller than at age 20. As kidney function declines , you are more likely either to become dehydrated or to retain fluid.

Despite these changes , the kidneys have a built-in reserve capacity , and they continue to work normally as you get older. Only if you have a chronic illness , such as high blood pressure or diabetes , might these changes pose a problem.

The bladder also changes with age . Its wall become less elastic, so you can hold less urine. As a result , you may have to go to the bathroom more often. Also the bladder muscles may weaken , and the bladder may not empty completely. This increases the risk of urinary tract infections.

Urinary incontinence is more common with age . In men , incontinence can result from noncancerous enlargement of prostate gland, prostate cancer or prostate surgery . In older women , the lining of the tube through which urine passes (urethera) thins, and the tube itself shortens. The muscle that controls the passage of urine is less able to close tightly , and the pelvic muscle weaken , reducing bladder support.

Other factors that can contribute to incontinence include infections , excess weight , frequent constipation and a chronic cough. Several medications , including some used for depression , high blood pressure and heart disease , also can cause the problem .

What you can do

To preserve kidney and bladder function and prevent or manage incontinence :

Drink plenty of fluids .

However , excess fluids can result in having to go to the bathroom often . If you have problems with frequent urination at night , stop drinking liquids after about 7 p.m.

Limit or avoid alcohol and caffeine.

These beverages cause more frequent urination .
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Be careful with medications .

Ask your doctor about safe use of over the counter pain relievers and other medications , including herbal and dietary supplements . Over the counter decongestants can tighten the muscles that control urine flow , making urination more difficult .

Follow a fixed bathroom schedule .

This may be more effective in preventing problems than is waiting for the need to go. Try to urinate all that you can to empty your bladder completely .

Do pelvic floor exercises .

 In both men and women , pelvic floor exercises (Kegels) can often help with mild to moderate incontinence . To do the exercises , imagine that you are trying to stop the flow of urine. Squeeze the muscles you would use and hold for a count of 10. Repeat this exercise four times a day.It may be two to three months before you begin to notice results .To maintain the benefits , keep doing the exercises.

Keep active.

Inactvity causes you to retain urine.