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When we think about the complex systems that make the digestive and urinary tracts work like they should, we rarely think about muscles. We blame leakage and dysfunction on an overactive bladder or grumpy bowels. But the truth is that the muscles play a massive role in continence. Strengthening them can do wonders for urinary incontinence (UI) and lead to a host of other positive outcomes, from preventing injury to enhancing sexual arousal. In addition to pairing you with the best incontinence products, Sofia & Grace is here to empower you to attack UI head-on. Understanding the role of the pelvic floor muscles is a great way to arm yourself with the knowledge you need to stop incontinence from getting in your way.

Frequent urination can be a major drag, not only because it causes annoying interruptions during daily activities—and makes you a less-than-ideal road trip partner—but also because it’s often associated with pain, burning, and discomfort. You may accept more frequent visits to the ladies room as an inevitable reality of aging, but there could be more to the story. Figuring out why you’re experiencing an increase in urination is the first step towards seeking treatment. Here are some common reasons you might be peeing more frequently.

The last thing you want to encounter while being physically active is bladder leakage. You’ve already got a whole bunch of things surging through your mind on the trail or treadmill, and they’re all distracting you from the most important thing—pushing yourself further and harder than you did yesterday. But there are some things you can do to keep leaks in check because you want to run on the trail, not to the bathroom!

As we age, it’s not uncommon for our bodies to get thirsty. Menopause brings along a surge in estrogen, and our once well-hydrated skin, hair, and vaginas can go from Amazon to Sahara in a flash. Indeed, vaginal dryness is a common yet massively under-reported condition that triggers a litany of frustrations—chief among them pain and spotting during intercourse. Even though it’s one of the menopause symptoms that likes to linger, it’s also one you can grab by the horns and conquer with a few simple tips.

Ever noticed your friends crossing their legs when they cough or sneeze? That’s because the majority of women over 35 occasionally experience the dreaded mid-cough dribble. No surprise there, since it’s one of the most common incontinence-related symptoms reported by women. In fact, a compilation of studies shows that nearly half of all adult women say they have experienced the type of incontinence that causes leakage while coughing.