Drink Just Enough
If you have a sensitive bladder, there’s no need to avoid drinking in order to reduce the urge to visit the loo. Keep hydrated! Drinking a lot of water can increase the frequency and urgency of urination. But not consuming enough makes your urine more concentrated, both of which boost your chances of bladder irritation. That, in turn, can heighten your risk of incontinence. Also, drinking water can help reduce odours.
Bye, Bye Barista
Caffeine, alcohol and fizzy drinks are your new worst enemies. So to help your sensitive bladder, limit those coffees, teas and carbonated beverages (or at least past 3pm). These drinks promote the production of urine.
Set a Schedule
Your sensitive bladder is trainable: talk to your doctor about a plan for visiting the bathroom each day. Remember, allow your bladder to empty completely each time.
No Heavy Lifting
Lifting heavy objects is really bad for the pelvic floor… and your back. It’s best to ask for help from those around you.
Pelvic Floor Exercises
By practising at least three times a day, these exercises can help you strengthen your pelvic floor muscles and give you more control over your sensitive bladder when you need it.
Not Too Many Crunches
Abdominal workouts like sit ups, crunches or plank kicks place a lot of pressure on your pelvic floor. Opt for alternative exercises for your sensitive bladder where breathing or the position supports your pelvic floor.
Advisable for better bladder health are pelvic floor exercises and targeted Pilates and yoga exercises. They help strengthen the pelvic floor muscles, which control the hold and release of urine. Reduce leaks and improve your overall health by practising at least three times a day.
How do I know it’s working?
You can test your pelvic floor muscles with a simple stop-start test. When visiting the loo, begin to urinate and cut off the flow by contracting the muscles. If you experience better control than before, you know the pelvic floor exercises for your sensitive bladder are working.