End embarrassing bladder problems!

the time we reach age 50, as many as 68% of us notice the start of bladder troubles— like leaking, more frequent infections or lots of sleep- disrupting treks to the bathroom at night. But, these hassles can be prevented— even fixed! Try:

● Avoiding accidents with an herbal brew

Sipping three cups of marshmallow root tea daily can reduce your risk of daytime accidents and nightly visits to the loo, say British researchers. The vitamin- rich herbal brew helps reduce urinary tract inflammation, and is a natural diuretic, two keys to reducing pressure on your bladder. One option: Celebration Herbal’s Marshmallow Leaf and Root Tea ($6 for 24 bags, Vitacost.com).

Stopping infections with vitamin C

Cutting your risk of bladder infections as much as 80% could be as easy as taking 2,000 mg. of vitamin C each day—and adding 2,000 IU of vitamin D- 3 daily could cut your risk of leaks 50%, the journal Archives of Gerontology and Geriatrics reports. C energizes the immune cells that destroy bacteria in the bladder, while D- 3 calms the muscles that often cause accidents by spasming, explains study coauthor Gunes Arik, PH.D.

Ending leaks with soybeans

They’re packed with minerals and estrogen-like plant compounds, which together strengthen the pelvic floor muscles that support your bladder. The result: a 39% drop in your risk of incontinence, and a 50% drop in the number of times your bladder disrupts your sleep, Japanese research shows.

The study-proven dose: 3/4 cup of cooked green soybeans (aka edamame) or 1/2 cup of roasted soy nuts daily.

● Strengthening your bladder with blueberries

Enjoying one cup of blueberries (fresh or frozen) each day could single-handedly cut your risk of any bladder problems in half, suggests research in the journal Molecular Nutrition and Food Research. Blueberries are rich in a unique nutrient ( pterostilbene) that helps keep your bladder healthy and strong. Plus, it destroys bacteria on contact, says study coauthor Ron Chen, PH.D.