How can I avoid flare-ups of my ic?

Avoid triggers. Many people with ic notice certain "triggers" or foods that make their symptoms worse- especially acidic foods like orange juice or pasta sauce. Try keeping a food log.
Watch your diet! Most flares of ic are related to dietary irritants to the bladder. Acidic foods like citrus fruits and tomatoes are especially bad however vitamin b6 complex and carbonated drinks are bad for causing problems also.