Unfortunately, the older you get, the weaker your bladder becomes. This can lead to leaks and accidents and have you constantly running to the nearest bathroom. Bladder problems can greatly hinder a person’s quality of life. They may be unable to laugh or sneeze, may be frightful of watching a movie in a theatre, and are always thinking about where the nearest bathroom is.
Bladder problems like leaks are most commonly seen in women, but men are not immune to frequent urination and leaks. They can suffer from an enlarged prostate, which can contribute to urinary problems.
If you’re tired of your bladder controlling your life, then you will want to follow these 10 tips.
10 tips to control your bladder and regain your life
Talk to you doctor: There are many serious conditions that can contribute to bladder problems, so your first step is to talk to your doctor about your concerns. Your doctor may also recommend medical treatments to help resolve your issues.
Perform pelvic floor muscle exercises: Kegels are the easiest exercise you can perform and no one even knows you’re doing them! This involves you contracting your bladder muscles as if you were holding in urine, holding that contraction, and then releasing. You can do this at any time wherever you are.
Make a plan: When venturing out of the house, it’s always good to create a plan. This means taking a route that you know has bathroom stops, not drinking a lot of liquids before a long trip, and even bringing a change of clothes in case you have an accident.
Remove bladder irritants from your diet: Certain foods and beverages can irritate your bladder, causing you to be more likely to experience leaks or an accident. Alcoholic beverages, caffeine, excessive water consumption, and spicy foods should be limited or avoided altogether, as they can irritate the bladder.
Bladder retraining: Your doctor may recommend you visit a specialist for bladder retraining. Bladder retraining begins with first keeping a diary that logs all the times you urinate or feel an urge to urinate along with the activities you performed and foods you ate. The specialist will then review your diary and offer suggestions on how you can retrain your bladder so that you are urinating less. This involves delaying the time you actually urinate from when the feeling presents itself. Bladder exercises may also be recommended in conjunction with bladder retraining.
Meditate: If you suffer from urge incontinence, meditation may help ease stress, which can be tied to incontinence. It also boosts mental well-being.
Only drink when thirsty: Over-drinking liquids can increase your need to urinate, so it’s recommended that you only consume water when thirsty.
Care for your skin: Your skin can become prone to irritation as a result of leaks, so you will want to ensure that you take care of your skin. Always wear breathable undergarments and ensure pads you wear pull moisture and fluids away from the skin.
Maintain a healthy weight: Being overweight can put additional stress on your bladder, which can lead to stress incontinence. Therefore, if you are overweight, take the necessary steps in order to drop those additional pounds.
Don’t stress: Not only does stress worsen your symptoms, but it can hinder your quality of life. Finding healthy ways to deal with stress can improve your quality of life overall and help you get the most out of your days.