How to Improve Your Bladder Control

How to Improve Bladder Control

Characterized by discomfort and urinary incontinence, poor bladder control can affect all aspects of a person's life. If you struggle with poor bladder control, you're not alone. Millions of Americans suffer from incontinence and poor bladder health — some studies suggest the condition could affect up to 20% of the population. 

If you're wondering how to improve bladder control, there are several steps you can take to minimize your symptoms, most of which are simple lifestyle changes you can implement today. With consistency, you may find your symptoms dissipating and constant disruptions removed from your life. Here's how you can improve your bladder control naturally. 

Timed Voiding

Timed voiding is a training method that many people with incontinence swear by. It involves creating a urination schedule that you stick to throughout the day. To start, you should limit yourself to one trip to the bathroom each hour. After a few days, extend your interval to an hour and a half, then two hours, and so on. Not only does this technique increase your bladder capacity, but it can also reduce your sense of urgency to urinate. 

Bladder Training 

Bladder training is often the first step for those learning how to improve bladder control. When you have poor bladder control, your body can become accustomed to urinating at even the slightest urge. You might even find yourself urinating preemptively to avoid an accident. In this case, bladder training can be helpful. 

To train your bladder, identify your urination pattern to find out how frequently you visit the bathroom. Then, you can work on gradually lengthening the amount of time between trips, starting with as little as an extra 15 minutes. Doing this can help increase your bladder capacity and minimize your time in the bathroom. Training your bladder this way takes time, so it's important to have patience.

Pelvic Floor Exercises 

Your pelvic floor muscles are partly responsible for controlling your urge to urinate. For this reason, strengthening them can help you improve bladder control. 

Kegels are the most popular exercises for women looking to build pelvic floor strength. They involve squeezing your pelvic muscles and holding the position for a few seconds, then repeating the action. They can be done sitting, lying down, or even standing, making them easy to practice throughout the day. Over time, they can help you stop bladder leakage. 

Stop Bladder Leakage by Staying Hydrated

It may seem counterintuitive, but staying hydrated is a key part of developing better bladder control. Many people who experience incontinence think that drinking less will help them avoid accidents. While it’s true over-hydrating can cause you to visit the bathroom more often, not hydrating enough can cause bladder irritation and other issues that make accidents even more common. 

Rather than drinking less water, try drinking more water at the right times throughout the day. For example, if you find yourself running to the bathroom frequently at night, try limiting your water intake starting a few hours before bed. While the perfect hydration schedule differs for everyone, finding the right one for you can significantly reduce daily discomfort. 

Reducing the amount of caffeine you consume can also prevent leaks. If you find your water schedule isn't working, limit your intake of things, such as coffee, tea, carbonated sodas, and chocolate. 

Improve Bladder Control Naturally With Dietary Changes 

What you eat can have a significant impact on your need to urinate. Certain foods act as irritants and may increase your chance of having an accident. These foods include acidic fruits, such as lemons, limes, and oranges, tomato-based foods, spicy foods, and chocolate. Beverages, such as coffee, tea, carbonated drinks, and alcohol can be problematic as well. Keep in mind that both caffeinated and noncaffeinated beverages can contribute to incontinence symptoms and poor bladder control.  

Additionally, your diet contributes heavily to your overall weight, which can also affect bladder control. People who are overweight tend to experience more leaks and more frequent accidents. If you switch to a healthier diet, you can reduce these risks. Plus, a healthy lifestyle will likely make you feel better overall. 

Treat Constipation as Soon as Possible 

Constipation places strain on your pelvic floor muscles, especially when you experience it frequently. Luckily, some of the lifestyle changes on this list may help relieve constipation, as well as improve bladder control. 

Try not to ignore the urge to go when it hits, as ignoring can exacerbate both conditions. Additionally, regular exercise can work to regulate your digestive system. Changing your eating habits may also prevent constipation, particularly when adding sources of fiber to your diet. 

Improve Bladder Control Today

As you can see, there are plenty of changes you can make to your routine if you struggle with this common health issue. Try these strategies today to improve your quality of life and combat your symptoms. Over time, you may be able to enjoy life uninterrupted by poor bladder control. 

If you're still wondering how to improve bladder control, Nexwear offers numerous products that can further help you manage your incontinence. Visit the store today to find out what works for you.