Walk Regularly To Avoid Retaining Fluids
Some people, like those who are sedentary or have heart disease, may develop fluid buildup in their legs during the day. At night, this fluid causes them to need to empty their bladders frequently. If you have fluid retention in your legs that’s causing an active bladder overnight, try walking around more throughout the day. If you can’t walk, flex your calf muscles and raise your legs to waist level.
Relaxation Techniques And Exercises For Oab
Various treatment options are available to treat overactive bladder. For example, in addition to medication, lifestyle changes may help reduce the symptoms. Exercises that relax and strengthen the bladder are also useful.
Exercises that help relax the bladder muscles may help reduce symptoms of overactive bladder. In addition, performing exercises that strengthen the muscles and support the bladder may also help reduce urine leakage and incontinence.
It is best to talk with your healthcare provider to determine which exercises may be most beneficial. Below are examples of typical techniques and exercises for OAB.
1. Kegel Exercises
Kegel exercises help strengthen the muscles of the pelvic floor that support the bladder. If you have an overactive bladder, weak pelvic floor muscles can contribute to urine leakage.
To perform a Kegel, squeeze the muscles you use to stop the flow of urine. Hold the squeeze for about five seconds and relax. Repeat the exercise about five times. As the muscles get stronger, increase the duration to about 10 seconds. Perform Kegels a few times a day or as instructed by your doctor.
Is Botox for overactive bladder an effective treatment option? People report an improvement in symptoms, but there are some risks to consider.
2. Quick Contractions
3. Vaginal Strengthening
4. Biofeedback
5. Deep Breathing
Diet Light And No Sugar Added Products
Its not well known why artificial sweeteners are linked with bladder problems. If you notice your bladder irritation increases after eating foods with artificial sweeteners, its worth avoiding them to see if your symptoms improve.
Some foods that can have artificial sweeteners include light yogurts and other products, things labeled no sugar added, and diet products including diet sodas and other beverages.
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Foods For Bladder Health
Nutrition is a complex topic, and there is no one size fits all bladder diet. However, several foods are recognized as being bladder irritants and others may have a soothing effect on sensitive bladders. It is helpful to be aware of these foods, but keep in mind that the irritating or soothing effects they may have are mainly relevant to conditions such as OAB and interstitial cystitis.
Limit The Consumption Of Alcohol And Caffeine
Aerated drinks and caffeinated beverages like sodas and coffee can aggravate your bladder, so its best to avoid them. Try to avoid drinks that have artificial sweeteners like saccharin or aspartame, as these can also irritate the bladder. If you cannot avoid diuretics like coffee and alcohol altogether, limit them to one cup each day.
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Boost Your Bladder Health And Keep It Healthy For Years
Youre always on the run, and on the go. But nobody wants to be constantly running to go.
If youre using the bathroom too often or you want to avoid that scenario try these hints to prevent and reduce urinary incontinence, which happens to more people than you might think.
There are about 25 million people dealing with urinary incontinence, and most of them are women, says Dr. Blake Garmon, internal medicine physician at Geisinger 65 Forward in Shamokin Dam, who explains that it can be caused by weakening bladder muscles or nerve damage. But incontinence isnt just a part of life for many, its a medical condition you can work to prevent.
Here are seven ways to keep your bladder healthy that can help prevent incontinence, too.
Foods To Avoid If You Have Oab
Doctors have identified a number of foods and drinks that can worsen overactive bladders, including:
- Caffeinated beverages and foods
- Sugar or honey
- Artificial sweeteners
When these foods and drinks collect in the bladder, it can cause irritation resulting in bladder muscle spasms. Those spasms can create the sudden urge to urinate and increase your frequency of urination. Because each person will react differently to trigger foods coffee might bother one person, while dairy can be problematic for someone else doctors suggest keep a food journal so you can see which foods affect you the most.
But there are certain beverages that are known to cause repeat trips to the bathroom. Even a moderate amount of alcohol, coffee, tea, or soda will increase the amount of urine your bladder must manage. Research published in September 2016 in the journal Current Urology showed nearly one-half of people over the age of 60 who drink more than 300 mg coffee a day suffer from overactive bladder symptoms, which is significantly higher than peers who do not consume large amounts of caffeine.
Also, chemicals in cigarettes have been shown to irritate the bladder and increase the risk of bladder cancer. Smoking can cause coughing spasms that increase problems with stress incontinence. The American Cancer Society offers extensive resources on quitting, noting smokers are at least 3 times more likely to get bladder cancer compared with nonsmokers.
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Increase Your Fiber Intake
Eating more fiber-rich foods is one of the tastiest tips for promoting bladder health. Fiber is an essential part of an effective overactive bladder diet, and can be found in an array of foods from the beans and lentil family as well as some of the whole grain foods youve already added to your grocery list.Recipe Tip – Black beans are a great addition to many of your existing meals. Love eating a quesadilla? Add black beans to your chicken quesadilla for a meal packed with fiber – extra points for making it on a whole grain wrap! Do you crave pasta? Try lentil pasta for your next spaghetti night – you wont even notice the difference!
Will The Type Of Treatment Youre On Affect Your Diet
There are many medications that are available to treat overactive bladder. Most of these medications work by relaxing the bladder muscles to prevent bladder spasms. They can, however, have side effects, and those may in turn affect what you eat and drink.
A common side effect of OAB medications is dry mouth. This may cause you to drink more water than normal, which may then increase your oab symptoms. Keep an eye on how much water youre consuming, and try to take small sips throughout the day to avoid overloading your bladder.
Constipation is another potential side effect of OAB. Constipation places increased pressure on your bladder – a problem in general, but especially when you have overactive bladder. Patients who experience constipation can help relieve this symptom by eating fiber rich foods, such as the ones listed above.
Talk to your doctor about any potential side effects of OAB medications you may be taking or considering.
OAB can be a frustrating condition, and one that can be tricky to treat. Talk to your doctor about the diet changes you can make to improve your symptoms, and incorporate some of the tips above. With a few small tweaks to what you eat, you may soon be on to drier days.
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Try To Prevent Constipation
Constipation causes the colon to swell and strain because of increased abdominal muscle pressure. This can adversely affect the bladder muscles and may also increase the frequency and severity of OAB symptoms.
Eating more fiber, getting regular exercise, and staying hydrated can help prevent constipation. In addition, there are certain yoga poses including the Crescent Lunge, Cobra, and Legs up the Wall that can help relieve constipation and promote healthy bowel movements.
Those who experience chronic constipation should talk with a doctor to learn more about other ways to help manage their constipation more effectively, such as by taking medications or trying physical therapy.
Cool It On Spicy Foods
Spicy foods may taste great but as many of us have experienced, they often lead to an upset stomach. Similar to caffeine, spicy foods work to irritate the lining of the bladder causing an increased urgency to rush to the bathroom. If you love spice, you dont have to entirely eliminate it from your diet, but do your best to cut back on foods such as spicy mexican dishes, hot wings, and horseradish.While there is no direct cure for incontinence, updating your daily diet to include just some of these tips will drastically help to improve your bladder health. Weight loss, one of the best ways to positively affect your incontinence, may also be an added benefit to the food swaps listed above.
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Do Daily Pelvic Floor Exercises
The pelvic floor muscles are responsible for supporting the bladder, and they help control the flow of urine through the urethra. When they become weakened or damaged, it can cause stress incontinence.
Performing pelvic floor exercises including Kegels, squats, and the bridge can help strengthen the muscles around and within the bladder to prevent urinary incontinence.
According to the results of two clinical trials , women who participate in pelvic floor muscle training are twice as likely to see an improvement in their urinary incontinence than those receiving symptomatic care alone. They are also five times more likely to have their symptoms completely resolve.
Those who have had recent surgery, have given birth recently, or have other health concerns should talk with a doctor before beginning any exercise regimen.
What Causes Overactive Bladder
An overactive bladder can be caused by several things, or even a combination of causes. Some possible causes can include:
- Weak pelvic muscles: Pregnancy and childbirth can cause your pelvic muscles to stretch and weaken. This can cause the bladder to sag out of its normal position. All of these factors can cause leakage.
- Nerve damage: Sometimes signals are sent to the brain and bladder to empty at the wrong time. Trauma and diseases can cause this to happen. These can include:
- Pelvic or back surgery.
- Stroke.
Often, there may be no specific explanation for why this is occurring.
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Include Protein And Healthy Fats
Aim to include lean proteins and healthy fats at each meal or snack, as these are less likely to bother your bladder. Check out these bladder-friendly foods you can include in your diet.
Bladder-friendly snack ideas:
- Small handful of nuts or seeds and dried fruit
- Peanut butter or almond butter on slices of apple or banana
- Boiled egg
- Oatmeal with nuts and berries
- Scrambled eggs with spinach and red peppers
- Salad with sunflower seeds, leafy greens, tomatoes, peppers, broccoli, and carrots
- Grilled fish or poultry, vegetables, and brown rice
Do Away With Bladder Blues
No one wants an unhappy bladder. Irritation, leaks, and so on can really become a thorn in your side. By eating certain foods and avoiding others , you can help to soothe your bladder. Plan ahead, and continue to cook the meals you love, with some minor adjustments. By just replacing some of the ingredients in your favorite recipes with foods that soothe the bladder, youll probably notice less frequent bladder irritation. Let us know how it goes!
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What Foods And Drinks To Avoid
While you may want to drink less liquid so you dont have to urinate as often, you should still make sure you stay hydrated. More concentrated urine, usually darker in color, can irritate your bladder and cause more frequent urination.
Other foods and drinks can contribute to OAB symptoms, including:
- alcohol
- tea
- tomato-based foods
You can test which drinks or foods irritate your bladder by eliminating them from your diet. Then reincorporate them one by one every two to three days at a time. Permanently eliminate the particular food or drink that worsens your symptoms.
Empty Your Bladder When Urinating
When using the restroom, relax as much as possible. Its best not to rush, and its best to take your time. Keeping your bladder muscles relaxed can help to empty the bladder more easily. By emptying your bladder, you reduce the risk of a urinary tract infection. One way of emptying the bladder: after urinating, lean a little forward and try to urinate again. This forward movement helps to empty the bladder.
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What Else Can You Do To Improve Your Pelvic Floor Strength
Performing Kegel exercises is the most common way to strengthen the pelvic muscles. The exercises can be performed lying down, standing up, or sitting down. They include glute bridge, assisted heel drops, bird dog, and split tabletop, among many others. Tools such as vagina balls, can be used to enhance exercise intensity. The results are not instantaneous, and in some cases, you may need to do the exercises for at least 3 months.
Women Can Learn Kegel Exercises Or Pelvic Exercises
Kegel exercises or pelvic floor exercises are one of the best ways to control urinary incontinence. These exercises tighten and strengthen the pelvic floor muscles. When these muscles are weak, you are not able to control the flow of urine. Anyone can perform these exercises if you are suffering from urinary incontinence. They can be done anywhere, and done daily, should produce results in about 3 to 6 weeks.
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Foods For A Healthy Bladder
Some people have sensitive bladders and find certain foods dont agree with them. The key is to track which foods seem to irritate your bladder and try to limit or avoid them. Not everyone will have the same irritants. Some common bladder irritants are coffee, alcohol, citrus foods, tomato-based foods, artificial sweeteners, and spicy foods. It may take some trial and error to see what foods are bladder friendly for you. Below are some general guidelines.
What Foods Soothe The Bladder
I dont know about everyone else, but my high school health class definitely never touched on maintaining a happy bladder. Or really on bladder health at all. But a little research has taught me that what you eat is partially responsible for your bladders mood. Now, Im not saying you have to give up everything you love to chow down on in favor of bland and boring foods. Were not into absolutes here at Lily Bird when it comes to diet. But, some of the snacks youre munching on could be giving you a case of overactive bladder. So, if youre looking for foods that will soothe your bladder, here are a few to your grocery list.
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Do The Right Exercises
High-impact exercise and sit-ups put pressure on your pelvic floor muscles and can increase leaks.
To strengthen your pelvic floor to relieve symptoms, replace high-impact exercise, such as jogging and aerobics, with strengthening exercise, such as pilates.
Pilates strengthens your core muscles, which is beneficial for stress incontinence.
Reclining Bound Angle Posev
Also referred to as Supta Baddha Konasana, it is a classic restorative Yoga pose that can work the entire pelvic floor muscles.
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