Make These Changes For Better Bladder Control
Millions of Americans struggle with incontinence and poor bladder health. The good news is that there are many steps you can take to minimize your symptoms. Listed below are some lifestyle changes you can make today that will help you enjoy better bladder control.
Timed voiding is a useful practice that lots of people with incontinence swear by. It involves sticking to a schedule and using the bathroom on a regular basis (every two hours, for example) throughout the day. This helps to minimize your risk of accidents.
Bladder retraining can be helpful as well. To do this, work on gradually lengthening the amount of time between trips to the bathroom. Doing this can help to improve your bladder capacity and allow you to spend less time in the bathroom overall. Remember to be patient, though, as this takes time to do correctly.
Pelvic Floor Exercises
Pelvic floor exercises, such as Kegels or exercises using vaginal weights, can help women strengthen their pelvic floor and bladder muscles. This, in turn, reduces the likelihood that they’ll experience leaks or accidents while going about their day.
Some people who are dealing with incontinence think that drinking less will help them avoid accidents. It’s true that over-hydrating can cause you to need to visit the bathroom more often. Not hydrating enough can cause bladder irritation and trigger issues, too, though.Instead of drinking less water, try changing the times when you drink water. For example, focus more on hydrating in the morning and early afternoon rather than the evening. This will help you avoid having accidents at night.
Finally, do your best to avoid foods and beverages that may cause bladder irritation or increase your risk of having accidents. This includes foods like acidic fruits (lemons, limes, oranges, etc.), tomato-based foods, spicy foods, and chocolate.Beverages like coffee, tea, carbonated drinks, and alcohol can be problematic as well. Keep in mind that both caffeinated and non-caffeinated beverages can contribute to incontinence symptoms and poor bladder control.
Improve Your Bladder Control Today
As you can see, there are plenty of changes you can make to your routine if you struggle with this common women’s health issue. Try these bladder control exercises and strategies today to improve your quality of life and combat your symptoms.Don’t forget to check out our online store as well for products that can further help you manage your incontinence.