Urine is formed in the kidneys and passes through the urethra and then into the bladder. The urine gradually collects in the bladder and expands which gives an urge to pee. If you are going to pee about 4-8 times a day, it indicates that your bladder is normal and your pee routine is average. Due to aging, operation, childbirth or prostate cancer, one can experience bladder issues. However, there are many possible causes of a weak bladder and subsequent bladder leaks. Symptoms of bladder problems can include complications with urination like continuous urination and poor or non-existent urine. It is important to empty the bladder completely because even small amounts of urine remaining in the bladder can cause urinary tract infections.
Urinary incontinence is a common condition that has a very negative impact on the quality of life, but adequate management and treatment may control and even regain your bladder. Here are the directions one can follow to achieve bladder control:-
1. Limit smoking and caffeine
Smoking increases the risk of bladder and cervical cancer, as well as lung cancer and chronic cough, which affects many long-term smokers, contributes to the weak bladder and pelvic muscles. A study from the research says that smoking causes about half of all bladder cancers. Smoking can affect the nerves and muscles in the bladder and result in an extreme urge to urinate. We all know how much we love caffeine. However, according to doctors, caffeine plays an unpleasant role in people with bowel problems. There is a direct link between higher consumption of caffeine and bowel irritation. Hence, avoid caffeine as much as possible and start taking pulp juice or any other fruit juice as a substitute.
2. Kegel Exercises
Pelvic floor muscle exercises called Kegels. It strengthens the muscles that help regulate urination. Strengthening your pelvic floor muscles will help you actively maintain your bladder. This improves and controls bowel movements and reduces the risk of accidental leakage of the bladder or intestines. This is beneficial because they have no side effects and have a quite high degree of chances in regaining bowel control.
Usually, it is necessary to practice several times a day, in order to get better results. Exercising after a few weeks you would feel better and have occasional symptoms. Keep doing the exercises, but do not increase the number of exercises. Too much working out can damage your urinating schedule. Although exercising is good, but some activities put sudden pressure on the bladder that can lead to incontinence like running, jumping and other activities. Avoid stretching and heavy lifting until you regain your bladder control.
You can appoint a trainer if you are unsure whether you are performing Kegel exercises correctly or not. Your trainer can check if you are implementing them correctly and can teach you the right posture and method. Use adult diaper while performing Kegel exercises to stay away from unwanted leakage and stains.
3. Schedule trips to the toilet and bladder training
Learn to control, even if you want to pee very bad. In bladder problems, people sometimes feel a great urgency to pee but often find it as a false sign. First, try to control for 5 to 6 minutes and sit in a relaxed position. It can take a long time and practice, so be gentle with yourself, but deep relaxation can significantly reduce the feeling of urgency when it occurs. If you are gradually successful in holding your pee, then you should try to extend the time gap by 15 minutes. Bladder training can help delay urination by gradually increasing the time between trips to the bathroom or you can urinate twice: after urinating, you can wait a few minutes, then urinates again. This technique encourages to further empty the bladder.
4. Diet management
Your diet also plays a critical role in your symptoms. In some cases, what you eat can boost the load on the bladder and increase discomfort. Try to avoid spicy food, packed food, products containing artificial flavors and preservatives. Rather than drinking tea, coffee, and chocolate, try decaffeinated soft drinks, low acid coffee, herbal teas without citrus and white chocolate. Always eat healthily and fibrous food to make sure you are not suffering from constipation. Constipation can often worsen urinary incontinence because the colon is located close to the bladder and puts pressure on it for constipation.
There are several juices that irritate the bladder less than others, such as apples, grapes, cherries, and blueberries. These juices also help make the urine more acidic, preventing the spread of bacteria and control the smell of urine. But be careful with the mixed supplements of these drinks.
5. Lose weight
Obesity results in stressing in the urinary system that causes loss of bladder control and unexpected leakage of urine. Promote weight control because obesity is associated with increased abdominal pressure, which ultimately increases the risk of developing bladder problems. Extra body fat builds a lot of pressure on the bladder and can cause urine to leak during exercise or when you cough or sneeze. Losing 5-10% of your body weight lessens 50% of your urinary incontinence problems.
6. Drink enough water
If you think drinking less water would make your problem any better; then you are certainly wrong. You can assess whether you are hydrated enough or not by looking at the colors of the urine. If the urine is darker in color instead of pale yellow, this may mean that you do not drink enough water. Not many people know that, if you drink a little amount of water, your urine may become concentrated and acidic, which can provoke bowel problems.
In general, you should drink 6 to 8 glasses of water per day. Avoid drinking lots of fluids at once to further relieve the overactive bladder. Drink a few gulps every 20-30 minutes between meals. If you drink more, you can overload and aggravate your bladder.