Lifestyle Changes for Better Bladder Control
Urinary concerns can be so frustrating and disruptive.
If you are dealing with:
needing to go very frequently
difficulty holding back the urge
rushing to the toilet
leaking urine with activities in the day
Planning your day around where the closest bathroom is
A lot of what we do in the day can either support or hinder our bladder function and symptoms.
Bladder symptoms can be caused by a number of factors including:
what we consume in food or drink
our habits
medications
pelvic floor function
Pay Attention to How Much You Are Drinking- or not!
Bladder symptoms can occur when we drink too much or the lesser known variable - too little fluid. Decreasing fluid intake will increase concentration of urine, irritating the lining of the bladder- causing you to feel like you need to urinate often or need to get there quickly after that first urge.
Conversely drinking a large quantity of fluids in too short of a time can have a similar effect.
With both potentially contributing to bladder symptoms, what do you do?
Ideally- you should aim to drink about half your body weight in ounces of water daily. For example, if you are 150lbs > aim for about 75 ounces of water daily. Water should be consumed steadily throughout the day, avoiding chugging a glass of water. As always, check with your physician.
The amount of fluid necessary does vary for some. Such as anyone who is pregnant or nursing, engaging in high intensity exercise, or excessively sweating. If any of the above pertain to you add in a couple extra glasses of water daily.
Identify Foods or Beverages That May Be Increasing Symptoms
Oftentimes what we are consuming-whether it be food, beverages, or medication can cause increased bladder symptoms. The difficulty in this is it is often different for each person.
It’s important to track what we are eating or drinking and symptoms to pinpoint if an irritant is contributing.
Potential Bladder Irritants:
Coffee (decaf or regular)
Teas
Carbonated Beverages
Alcoholic Beverages
Spicy Foods
Acidic Foods (citrus, tomato)
Artificial Sweeteners
If you do notice an association between an irritant and an increase in bladder symptoms it does not mean eliminate it completely. Some strategies are drinking a glass of water along with the irritant or consuming a lesser irritant amount.
Stop Going ‘Just In Case’
Going to the bathroom ‘just in case’ before leaving the house, doing a certain exercise at the gym, or as part of the morning routine can train the bladder to empty before it is truly ready. Over time the bladder gets accustomed to emptying at smaller volumes sending the urge signal to the brain before it is truly ready.
Additionally, the bladder begins to send signals in the habitual pattern even if the bladder is not full enough to have a ‘real’ urge. A good example of this could be when you all of a sudden get the urge when you go to grab your purse before leaving the house or open your garage door upon returning home.
Instead, it’s best to let the bladder fill as it’s intended and only to go to the bathroom when you have a true urge. Ideally you should be urinating every 2-4 hours. If you find you are going more often than every 2 hours it's time to examine what’s contributing.
Retraining the bladder is often helpful for when symptoms are a result of a habit. For example, if you get a strong urge when returning home and taking off your shoes- try not to run straight to the bathroom before taking off your shoes. Try taking one off, then slowly walking to the bathroom. Once you master that, increase the challenge little by little until urge is no longer associated with that task or habit.
Pelvic therapy can help identify the patterns and other factors that contribute, to develop a plan specific to you.
Bowel Movements Can Contribute to Bladder Symptoms
Bowel drives bladder! This is one we often do not think about. However, the rectum is close to the bladder within the pelvis. If you are constipated it can contribute to the bladder’s ability to fill to the appropriate quantity without symptoms. Constipation can increase urgency, frequency, leakage, or difficulty emptying the bladder completely.
Some bowel habits to start with include:
Gradually increasing fiber intake to 25-30 grams per day for many adults.
Drinking enough water
Using a squatty potty to get into the optimal position with knees slightly higher than the hips
Try sitting on the toilet briefly after meals. If the BM is not happening, do sit on the toilet for more than 5 minutes at a time.
Go when you feel the urge and avoid straining
Move your body daily- a slow daily walk can be enough!
Activities Associated with Leakage?
Are the urinary symptoms associated with coughing, laughing, running, jumping, or certain exercises or daily tasks?
Avoiding the task is not the answer. Leaking with activity can be caused by a variety of reasons- a pelvic floor therapy evaluation is necessary to find the cause. Some contributing factors may be strength deficits, poor endurance, coordination, pressure management problems, or too much tension in the pelvic floor.
Some simple strategies to try include:
Exhaling through the hardest part of the activity of exercise
Decreasing the intensity of the movement. For something like jumping jacks, try bringing one leg out, instead of both or slowing down the cadence of the exercise
Perfecting the form or posture during problematic exercises
Leaking with movements is common, but absolutely not something you are resigned to living the rest of your life with. There is help and you can return to all activities, no matter the stage of life.
Don’t Assume Kegels are the Solution
There are so many factors to why urinary symptoms can occur. Just because you are experiencing bladder symptoms does not mean the pelvic floor is weak. The pelvic floor may need strengthening, more range of motion, coordination, endurance, and likely a compilation depending on the person.
Kegel exercises are not the gold standard. Leaking can occur from too much tension, decreased endurance, or difficulty with coordination of breath, core, and pelvic floor-kegels work only on isolated strengthening.
Consider Stress, Sleep, and the Nervous System
Bladder symptoms are often associated with the state of our nervous system. Ever been at the front of the roller coaster line and urgently need to pee? Stress and anxiety can cause the pelvic floor to tense often contributing to bladder symptoms.
Supporting your nervous system includes sleeping well, managing daily stress, paying attention to parts of the day that negative emotions and symptoms increase.
Taking a couple slow breaths, going on a gentle walk, moving into your favorite stretch, and taking intentional pauses within the day can support the nervous system and improve bladder symptoms.
When Lifestyle Isn’t Enough
If the strategies here do not work and your bladder symptoms are persistent, strongly consider seeing a pelvic floor therapist.
Signs a pelvic therapy evaluation is warranted:
Urinating more than every 2 hours
Urinating more than 2 times during the night
Needing to use the bathroom quickly, unable to delay or wait
Leaking with exercises or daily activities
Difficulty emptying the bladder fully
Leaking after urinating
Pelvic pain or pressure
Symptoms that increase with stress, hormonal cycles, travel
Pelvic floor therapists examine all factors and address the contributing factors to get you back to engaging in your daily life without scouting out all the bathrooms and choosing clothing strategically. Although bladder symptoms are common, they do not need to be accepted as normal.
Better, More Comfortable Bladder Control Takes The Right Strategy
Bladder control is impacted by many different factors. These include:
Hydration & Nutrition
Bowel Function
Strength, Endurance & Coordination of Pelvic Floor and Core
Bathroom Habits
Movement & Exercise Habits
If you are experiencing urgency, frequency, pain, or leaking- there is help. It is never too late! If you in Tampa, FL, St. Petersburg, FL, or Lutz, FL, Bloom is here to help. Call our offices at 813-515-9008 to get started.