EXERCISES, TREATMENTS, AND STRENGTHENING DEVICE FOR AN OVERACTIVE BLADDER
Are you waking up more than twice a night to use the bathroom? Do you have a constant sensation of needing to urinate? If the answer to either of these questions is yes, you might be dealing with an overactive bladder.
An overactive bladder is an incredibly frustrating problem. Fortunately, it's entirely curable. However, before you start the treatment to rectify the situation, the problem can cause untold misery in your life.
What Is an Overactive Bladder?
There are several reasons why you might be dealing with the effects of an overactive bladder. The results of the condition can be embarrassing in social situations and cost you productivity at work. One of the hallmark symptoms of this condition is an increase in the normal frequency of urination. You'll find that you need to go to the bathroom more than usual. You could finish peeing, get back to your desk, and find that you have the feeling that you didn't empty your bladder completely. As a result, you need to make a trip back to the bathroom, and you start to dribble along the way.
Overactive bladder may occur in postpartum women that experience changes in the pelvic floor due to childbirth. The pelvic floor is a group of muscles that run between the pubic bone in the front and the tailbone in the back. This structure takes the shape of a "sling" and supports the womb (uterus), bladder, and bowel (colon). When the pelvic floor loses its structural integrity, you will start to develop pain and discomfort.
Is there any way to stop the effects of an overactive bladder and return it to health?
Is surgery the only option, or can you make the changes you need to your pelvic floor at home? The good news is that you have a good chance of recovering from your overactive bladder with a dedication to exercises and therapy.
Here are Five Strategies You Can Use to Return Your Bladder to Normal Function.
1. Do Your Kegels Regularly.
What is a Kegel? They're exercises developed by Dr. Arnold Kegel back in the 1940s. They are still one of the most effective means of strengthening the pelvic floor. Kegels are a helpful exercise for postpartum and menopausal women and general pelvic health – even men can benefit from practicing Kegels.
All you need to do to perform Kegels is to connect with the muscles you use to stop urine flow in mid-stream. After building this mind-muscle bridge, squeeze hard, and lift the muscles towards your navel (belly button). Repeat this exercise around 10-times and do it twice a day. After about 45-days, you'll notice a considerable difference in your symptoms.
2. Bladder Retraining.
Some people have incontinence and overactive bladder symptoms for years before doing anything to change the situation. Sometimes the symptoms worsen, requiring the use of Depends and pads to avoid an embarrassing situation when out in public. Bladder retraining increases the frequency you need to use the restroom by helping increase the amount of urine you can hold in your bladder without feeling the urgency to eliminate it. This process can take several weeks and is best done with the support of a doctor or women's health physical therapist.
3. Invest in a Red Light Device.
A red light device like The MyElle™ Vaginal Rejuvenation Wand is an excellent choice for restoring your pelvic floor's structural integrity. Unlike other wavelengths, red light at 650nm can penetrate the dermal layers of the skin to stimulate blood flow and increase the supply of oxygen and nutrients to the outer layers of the skin. This light can help fight dryness by stimulating the alveolar glands responsible for producing necessary natural lubrication. It can also help repair damaged elastic fiber tissue and stimulate the production of more, which can help the vagina achieve a tightening effect and increased elasticity. This device can be used regularly and comfortably from home.
4. Try Sensory Biofeedback
Sensory biofeedback can help you get better results from your Kegel training. Your doctor uses technology like analyzing audio cues and graphs through software systems to identify the muscles you're contracting with your Kegels. Using this information can teach you how to adjust the movement for better efficiency and results from your training.
5. Diet and Lifestyle Changes to Accelerate Your Recovery
Your diet plays an essential role in your pelvic health. When you overeat processed foods and refined sugar products like soda, fast food, and candy, it creates inflammation. Eat whole grains, healthy fats, and plenty of fruits and vegetables. Consider a plant-based diet for a while to reduce any systemic inflammation lurking in your body. Stop drinking caffeinated beverages, as they contain a diuretic enzyme that increases your need to go to the bathroom.