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If you haven't read Part 1, Bladder Health Awareness Month please do! There I talk about to what bladder health is and some common conditions. In this blog, I want to give you some proactive steps to help improve bladder function. These tips are not the magic fix for bladder issues, but they will get the ball rolling.
Tips to Strengthening Your Bladder and Pelvic Floor
Maintaining a healthy bladder is possible through a combination of lifestyle changes, pelvic floor exercises, and education. Below are some tips to help you take control of your bladder health.
1. Stay Hydrated (But Don’t Overdo It!)
Staying hydrated is crucial for bladder health, but it’s important to drink the right amount. Too little water can irritate the bladder, while drinking too much can increase urgency. Aim for 6-8 glasses of water per day, or half your body weight in ounces and avoid bladder irritants like caffeine, alcohol, and carbonated drinks.
2. Practice Pelvic Floor Exercises
To kegel or not to kegel........Best way to figure this out is by seeing a Pelvic Floor PT/OT. Strengthening your pelvic floor muscles through exercises like Kegels can improve bladder control. Here’s how to do them:
Tighten your pelvic floor muscles (as if stopping the flow of urine).
Hold the contraction for 3-5 seconds, then relax for 3-5 seconds.
Repeat 10-15 times, 2-3 times per day.
These exercises help support the bladder and prevent leakage, especially during physical activities.
3. Establish a Bladder-Friendly Diet
Certain foods can irritate the bladder and worsen symptoms of overactive bladder or incontinence. To keep your bladder happy, avoid spicy foods, citrus fruits, artificial sweeteners, and processed foods. Instead, focus on a balanced diet rich in fiber, lean proteins, and bladder-friendly foods like bananas, pears, and leafy greens. Need some assistance keeping track? Download my free Bladder and Bowel Diary to help you get started.
4. Train Your Bladder
Bladder training can help you regain control by gradually increasing the time between bathroom trips. Start by tracking how often you go, and slowly extend the time by 15-minute intervals. Over time, you’ll be able to reduce the frequency of bathroom trips and manage urgency better. Using the Bladder and Bowel Diary will give you a better idea of how often you are going and where to begin training.
Bladder Health for All Ages: Women, Men, and Children
Bladder health isn’t just an issue for adults; it can affect people at any stage of life. Here’s what you should know about bladder health for different age groups:
Women:
Bladder issues are common in women, especially after childbirth or during menopause, due to changes in pelvic floor muscles. Pelvic floor therapy can help strengthen these muscles and prevent or manage incontinence.
Men:
Men can experience bladder issues due to prostate health problems or aging. Overactive bladder and incontinence can be managed with pelvic floor exercises, lifestyle changes, and in some cases, medical treatment.
Children:
Children may experience bladder control issues like bedwetting (nocturnal enuresis) or daytime accidents. These can be addressed through bladder training, pelvic floor exercises, and behavioral strategies.
When to See a Pelvic Floor Physical Therapist
If you’re experiencing symptoms of bladder dysfunction—whether it’s frequent urination, leaking, or pelvic discomfort—don’t hesitate to seek help from a healthcare provider or a pelvic floor physical therapist. Early intervention is key to managing bladder health issues and improving your quality of life.
Pelvic floor physical therapy is a highly effective treatment for incontinence and overactive bladder. It involves personalized exercises and techniques to strengthen the pelvic floor, improve bladder control, and reduce symptoms of urgency.
Take Charge of Your Bladder Health Today
Bladder Health Awareness Month is a reminder that you don’t have to live with bladder issues. There are solutions available, and with the right approach, you can regain control of your bladder health. Whether you’re dealing with overactive bladder, stress incontinence, or other pelvic floor issues, taking small steps like practicing pelvic floor exercises and seeking professional help can make a big difference.
Let’s use this month to prioritize bladder health and raise awareness for ourselves and our loved ones.
If you have any questions or would like to learn more about how pelvic floor physical therapy can help with bladder health, contact us today!
Take control of your bladder health and book an Initial Pelvic Floor Visit with Dr. Jacquet today!
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