Bladder Control for Women - 5 Tips to Get Your Bladder Under Control
Do you always feel like you need to run to the bathroom? Do you struggle to contain yourself before making it to the stall at work? Urinary incontinence is an embarrassing, uncomfortable, and frustrating condition to handle. As many as 30% of all women experience some form of incontinence in their lifetime.
For most, it comes after pregnancy, particularly after a natural birth. The ligaments and muscles around the pelvis experience severe disruption, and without physical therapy, they can be slow to recover. As a result, the new mom might start to find that she experiences the onset of incontinence symptoms.
Losing your bladder control can also occur in your 60s, as the body slows protein synthesis and lowers collagen and elastin levels. These nutrients are vital in supporting the pelvic floor, and the affected individual will start to notice the beginnings of incontinence.
Here are a few ideas to improve bladder control for women. Try them out and let us know what you think.
Limit Alcohol and Caffeine
Both alcohol and caffeine produce a diuretic effect on your body. Diuretics flush excess water from the body, increasing your urinary rate. If you're having issues with controlling your bladder, it might be because you're drinking too much tea or coffee during the day.
Stop Using Artificial Sweeteners
If you do enjoy a cup of coffee in the morning, make sure that you're no adding any artificial sweeteners to your warm beverage.
Artificial sweeteners like aspartame, acesulfame K, sodium saccharin, and aspartame, may irritate your bladder, causing the urge to urinate more frequently. Instead of using artificial sweeteners, try using stevia as a natural alternative instead.
Avoid Certain Foods
Certain foods may also cause a loss of bladder control in women. Avoid eating any of the following items on this list.
- Tomatoes and other nightshades
- Citrus fruits
- Spicy food
- Foods that contain HFCS
Locate and Exercise the Pelvic Floor
An overactive bladder is a problem in women that are dealing with incontinence. By completing a few sets of Kegel exercises each day, you can train your pelvic floor to optimal health. The pelvic floor muscles are the same ones that you use to stop the flow of urine.
Close your eyes and try to locate these muscles. When you feel you can control the pelvic floor with your mind-muscle connection, start the exercise.
Clench the pelvic floor muscles and try to draw them upwards and in towards your navel. Hold the top position of the move for five seconds, and release.
Repeat these five to ten times, with five to ten-second holds. You can do your Kegels on the drive or commute to work, at your desk, or home on the couch – the more you practice, the stronger your pelvic floor.
Time to Retrain the Bladder
Retrain your bladder
Your doctor may recommend that you retrain your bladder. Some people may end up going to the bathroom at the slightest complaint from the bladder. Physicians recommend you try to wait for an extra 10 to 15-minutes longer before going to the bathroom.