What can be more embarrassing than an accidental leak in public? The good news is, there are ways to get your bladder under control.
Probably, working up the nerve to admit that you may have a problem. While it might be difficult, that’s the first step to finding a solution to stop the problem.
If you’re sick of feeling like you’re life is a constant loop of bathrooms stops and accidental leaks… then keep on reading.
Below are a few solutions to whip your bladder back into shape to reduce or stop urinary incontinence…
Get Your Bladder Under Control
Schedule Time to Meditate
Life get’s busy, that’s life! It can be especially challenging to find the time when you are constantly running around taking care of others. But what if you could carve out 15 minutes to meditate to give yourself back the hours that your bladder stole?
A recent study published by Loyola University found that just 15 minutes of meditating can dramatically reduce the urge to go. Participants reported that their “urge incontinence” situations dropped from 42 times in a week, to only 16 times.
But that’s not all!
The participants also boosted their continuous “dry time” from 32 to 100 hours per week. Those incredible results! With any luck, if you start meditating, you too can have happier and dryer days. All it takes it’s 15 minutes every day.
Get Rid of Caffeine
Many women do not realize how much what you drink can affect your bladder. If you’re experiencing an overactive bladder, then chances are, you are going to have to take a closer look at your habits.
Even though caffeine can be your biggest ally at the office, it’s also one of the biggest bathroom culprits. Too much alcohol can also keep you running to the restroom. Why?
Caffeine and alcohol are diuretics. Basically, the more of them you drink, the more you’ll have to go. Cutting back on caffeine and alcohol will make it easier to manage your symptoms.
Truthfully, it’s best to avoid them altogether. Caffeine can hide in tons of our favorite drinks and snacks like soda, tea, and even some medications.
If you can’t function without a cup of coffee before work, at least give yourself a daily limit of 100 mg. That’s about a half a cup, so you can get a caffeine boost without putting too much stress on your bladder.
Cut Back on Sweeteners
Did you know your sweet tooth may be contributing to your bladder issues? Not only are caffeine and alcohol on the “naughty list,” so are artificial sweeteners. They are also diuretics, so the more you eat or drink, the more time you’ll spend looking for the ladies room.
If cutting caffeine was hard, cutting back on your sugars can also be hard.
First off, have you looked at the back of a nutrition label recently? There’s sugar in everything. Don’t drive yourself crazy trying to manage your sugar intake, just take our advice! Look for healthier alternatives to help make the switch.
The National Association for Continence concluded that Stevia does not exacerbate bladder issues. That way you can still satisfy your sweet tooth while still being good to your bladder.
Fight Back with Fiber
Your bladder and your rectum are close neighbors. Constipation can put pressure on the bladder. You can fight back with fiber!
Start swapping out salty and sweet snacks for in-season fruits and vegetables. Over time, you will notice how much more satisfying “real” food can be.
Strengthening with Kegels
Strong pelvic floor muscles are your body’s natural defense against embarrassing leaks. You can start flexing your way to leak-free days and nights right now. You don’t even need a gym membership to do it. All you need to do is perfect the art of the Kegel.
Kegels are exercises that tone and strengthen the muscles in your pelvic floor and they are pretty easy to do once you get the hang of it. All you need to do is engage the same muscles you use to stop your flow midstream and thus keep your bladder under control.
Start slow. Lie down and squeeze for 3 seconds and then relax for 3 seconds. After you’ve done it 10 times, you’ve done your first set! The goal is to work up to squeeze and hold for 10 seconds. According to the Urology Care Foundation, aim for at least two sessions of Kegel exercises per day.
In some cases, you may lose your ability to do kegel exercises correctly due to difficult or multiple births. Consult with your gynecologist for other options.
Train Your Bladder
Another way to get your bladder under control is to train it.
Your bladder is an organ that is also a muscle which means you can train it just like any other muscle. You’ll need some sort of diary so you can track your progress along the way. Some stay-at-home moms simply keep a small notebook in the bathroom. If you love tech as we do, you can always use the notes app.
Make a note of every time you feel the urge to use the bathroom in your diary or app. Then, train yourself to hold it and wait for 10 minutes. Once the 10 minutes are up, make sure to completely empty your tank. Gradually, you want to increase the time as you get more control of your bladder.
Review your diary every week. You should start to notice a pattern, and you can tweak the schedule by adding more and more time between bathroom visits.
Bladder and Biofeedback
There are some things your body does without you even thinking about it. For instance, when was the last time you’ve had to tell your heart to keep beating? We call those “involuntary,” movements.
The urge to go can also be involuntary. That’s one of the reasons why it feels like we don’t have control over it. Biofeedback is a way for you to gain more control over the involuntary movements of your pelvic floor muscles.
If you can learn to control your bladder, you can stop an accident from occurring and ruining your day.
Restore Vaginal Function
An effective way to prevent and/or reduce urinary accidents is to revitalize the vagina’s natural ability to hold the bladder in place. This can be done by restoring and stimulating collagen production in the vaginal canal.
Non-surgical vaginal rejuvenation treatments like the O-shot and ThermiVA can have an almost immediate effect which improves over several weeks. Visit a vaginal rejuvenation specialist, like Dr. Cagnes, to ensure you are the right candidate for this type of treatment.
PTNS (also known as Percutaneous Tibial Nerve Stimulation) is a non-surgical, non-invasive, solution to incontinence.
Sometimes when we think about bladder issues, we forget that many components of your body work together.
If you’ve got bladder issues, the best solution for you may be a comprehensive treatment that also involves the brain, your spinal cord, and your peripheral nerves. All it takes is 30 minutes and up to 80% of our clients see dramatic improvement.
SLING for Stress Incontinence
Stress incontinence can look different to every woman. If you tend to get tiny accidents when you’re laughing, sneezing, coughing, or exercising, then the SLING may be the right choice for you.
The SLING is like a hammock that supports your tissue so that you can laugh without worrying about leaks.
Options to Get Your Bladder under Control
If you’re fed up with your bladder issues, then take the next step towards a drier tomorrow, TODAY! Call our office and ask about scheduling an appointment. We’ll go over all of your options so you can get back to living leak-free.