22 Aug Good Bladder Habits For Everyone!
Developing good bladder habits can help you to keep bladder control! Here are some good habits to get into.
- Only go to the toilet 4-6 times during the day and no more than once at night.
- Only go to the toilet when you have a strong urge to void, avoid going “just in case”.
- Sit on the toilet seat, don’t hover, and don’t rush to empty your bladder.
- Look after your bowels. Eat lots of fibre and don’t strain! Straining will make your pelvic floor muscles weaker.
- Drink 1.5 -2 L fluid each day, more if you are breastfeeding.
- Cut down on caffeine, alcohol, artificial sweeteners. These can act as bladder irritants.
- Quit smoking, smokers can develop chronic coughing which can increase your likelihood of developing bladder control issues.
- Manage your hay fever, sneezing can also increase your likelihood of developing bladder control issues.
- Look after your pelvic floor muscles. These help prevent against incontinence and prolapse.
- Seek help if you;
- Experience any leakage, no matter how small.
- Experience strong feelings of not being able to hold on when you need to go to the toilet.
- If you are concerned about how often you need to go to the toilet.
- Have to get up more than once or twice a night to go to the toilet.
- If your urine stream is slow, or difficult to start.
- Find that you are avoiding exercise, or other activities because you are worried about your bladder control.
At Gold Coast Physio for Women, bladder and bowel concerns are our speciality. The Continence Foundation of Australia also has a free helpline Ph. 1800 330 066.