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How Can I Strengthen My Bladder

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How Soon After Starting Kegel Exercises Will Urinary Incontinence Get Better

How To Do Kegel Exercises For Bladder Control

It may take 4 to 6 weeks before you notice any improvement in your symptoms.10

Kegel exercises work differently for each person. Your symptoms may go away totally, you may notice an improvement in your symptoms but still have some leakage, or you may not see any improvement at all. But even if your symptoms dont get better, Kegel exercises can help prevent your incontinence from getting worse.

You may need to continue doing Kegel exercises for the rest of your life. Even if your symptoms improve, urinary incontinence can come back if you stop doing the exercises.

Path To Improved Health

Ask your doctor about starting a bladder training program. He or she may ask you to keep a diary. You can use the diary to record how much and how often you urinate. This information will help your doctor create a plan thats right for you.

Three bladder training methods are listed below. Your doctor may recommend 1 or more of these methods to help control your incontinence.

Keep in mind it may take 3 to 12 weeks of bladder training to see results. During your training program, your doctor may have you keep track of the number of urine leaks you have each day. This will help you and your doctor see if bladder training is helping. Dont be discouraged if you dont see immediate results or if you still experience some incontinence.

Find Your Pelvic Floor Muscles

Overactive bladder is one common cause of bladder control problems, especially among women. Doing regular Kegel exercises can help treat this condition. These exercises also called pelvic floor muscle exercises.

Kegel exercises are relatively easy to do. But before you can start, you need to find your pelvic floor muscles. The next time you urinate, try to stop your flow of urine midstream. The muscles you use to do that are your pelvic floor muscles.

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An Extremely Common Condition

Sorry to report this, but postpartum urinary incontinence is quite common. According to the latest research, women who give birth vaginally are more likely to experience these complications afterward. In some cases, issues of urinary incontinence can last up to a year, and smaller percentages of women are still living symptoms after 5 years.

Contributing factors include the fact that the bladder and pelvis muscles are weakened during childbirth. In addition, the uterus will begin to shrink back to its normal size, which causes repeated compressions on the bladder. Rapid changes in hormones also need to be considered as the body attempts to balance its female sex hormones after a child is born. Women over the age of 35 and those who are obese are also at a greater risk for urinary incontinence following childbirth.

All together, these influential factors lead women to face a much higher risk for urinary incontinence. The good news is that most women can recover with the proper precautions and effective treatment options recommended by Dedicated to Women.

How Can I Relax My Bladder

How Can I Improve My Bladder Health?

Over 30 million Americans suffer from an overactive bladder. 75% are women. Unfortunately, many women believe this is just a ânormalâ part of âgetting older.â It is not. You donât have to live like this.

Men can also have difficulty relaxing their bladder. Since men have a prostate, which can worsen an overactive bladder, it is important for men to have an evaluation with a urologist.

Youâre probably asking yourself. âSo how can I relax my bladder?â

At VirtuCare weâre here to help. Here are our top ten tips for relaxing an overactive bladder

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About Your Pelvic Floor Muscles

Figure 1. Your pelvic floor muscles

Your pelvic floor muscles make up the bottom of your pelvis and support your pelvic organs . Theyre the muscles that relax when youre urinating , passing gas, or having a bowel movement . Your pelvic floor muscles are also the same muscles that you would use to hold in your urine in and prevent urine leakage or hold back gas.

To test this out, while you pass your first stream of urine in the morning, try to stop the stream. The muscles youre using are your pelvic floor muscles. Dont do this often because starting and stopping your urine stream every time you urinate can be harmful.

How Can I Help My Dogs Weak Bladder


. In this regard, how can I strengthen my dogs bladder?

Bladder Strength for Dogs contains pumpkin seed powder, Rehmannia glutinosa, wild yam extract, saw palmetto, and olive leaf extract. The combination of these ingredients supports normal hormone levels, renal function, bladder muscle strength, and normal bladder tone after spaying.

Also Know, can a dog regain bladder control? Once the underlying cause of the lack of bladder control is treated properly, your dog may regain her ability to urinate normally again.

Similarly, it is asked, why is my dog losing control of her bladder?

Dogs are sometimes unable to control their bladder activity, a medical condition that is often caused by an impaired bladder, or from an obstruction in the bladder. This disorder is medically referred to as incontinence. Incontinence is more common in middle to older-aged dogs, and in larger dog breeds.

What helps incontinence in dogs naturally?

Natural supplements that include soy isoflavones or other herbs which provide phytoestrogens and/or glandular extracts may be useful in treating this type of incontinence. Homeopathic remedies have shown good success in treating incontinence due to a weak bladder sphincter.

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How To Do Kegel Exercises

Once you know what the movement feels like, do Kegel exercises 3 times a day:

  • Make sure your bladder is empty, then sit or lie down.
  • Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
  • Relax the muscles and count 3 to 5 seconds.
  • Repeat 10 times, 3 times a day .

Breathe deeply and relax your body when you are doing these exercises. Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.

After 4 to 6 weeks, you should feel better and have fewer symptoms. Keep doing the exercises, but do not increase how many you do. Overdoing it can lead to straining when you urinate or move your bowels.

Some notes of caution:

  • Once you learn how to do them, do not practice Kegel exercises at the same time you are urinating more than twice a month. Doing the exercises while you are urinating can weaken your pelvic floor muscles over time or cause damage to bladder and kidneys.
  • In women, doing Kegel exercises incorrectly or with too much force may cause vaginal muscles to tighten too much. This can cause pain during sexual intercourse.
  • Incontinence will return if you stop doing these exercises. Once you start doing them, you may need to do them for the rest of your life.
  • It may take several months for your incontinence to lessen once you start doing these exercises.

Pelvic Floor Exercises Do Them Anywhere Anytime


Did you know that as little as five minutes of pelvic floor exercises a day can significantly reduce incontinence or even make it go away? Once you get the hang of it, you can do them anywhere, at any time and its never too late begin.

The great thing about pelvic floor exercises is that you can do them anywhere, anytime. At home, at work, on the bus even sitting in a meeting or enjoying a dinner date. They can be done so discreetly that no one will notice. All you need to do is remember to fit them into your daily routine somewhere. So how can you get started? Heres our guide and some of the best pelvic floor exercises for women.

Step 1 find your pelvic floor muscles

You can do this by stopping or slowing down the flow of urine midway through emptying your bladder. Stop the flow for a second or two then relax and finish emptying as normal. Doing this is not a pelvic floor exercise in itself and should only be used for identifying the right muscles for exercising.

Step 2 work on your technique

Step 3 the pelvic floor exercise routine

Simple clench

Strength clench

  • Clench the pelvic floor muscles as tightly as you can. Hold for five seconds. Relax for five seconds. Repeat 5-10 times.

Endurance clench

  • Clench with medium tightness for as long as possible. Try to hold the clench for 60 seconds. Do this each time youve finished a session of strength clenching.

Quickness clench

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How To Find The Right Muscles

A Kegel exercise is like pretending you have to urinate and then holding it. You relax and tighten the muscles that control urine flow. It is important to find the right muscles to tighten.

Next time you have to urinate, start to go and then stop. Feel the muscles in your vagina , bladder, or anus get tight and move up. These are the pelvic floor muscles. If you feel them tighten, you have done the exercise right. Your thighs, buttock muscles, and abdomen should remain relaxed.

If you still are not sure you are tightening the right muscles:

  • Imagine that you are trying to keep yourself from passing gas.
  • Women: Insert a finger into your vagina. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down.
  • Men: Insert a finger into your rectum. Tighten the muscles as if you are holding in your urine, then let go. You should feel the muscles tighten and move up and down.

When To Do Kegel Exercises

Most people prefer doing Kegel exercises while lying down on a bed or sitting in a chair. You can do them in any position you feel comfortable in. Doing Kegel exercises while standing can be very helpful because thats usually when urinary leakage happens.

To keep your urine from leaking, try to do a Kegel exercise before these activities:

  • When standing up

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Avoid Excess Caffeine Intake

The effects of caffeine on the bladder are twofold. Caffeine irritates the muscles of the bladder, which can cause muscle spasms that increase the frequency and urgency of urination. Caffeine is also a mild diuretic, which means that it increases the amount of water released in urine.

It may be worth avoiding beverages that are high in caffeine, such as coffee, energy drinks, or green teas. Instead, opt for beverages that are decaffeinated or contain no caffeine, such as water or herbal teas.

Herbs To Strengthen Elasticity In Bladder


Ask U.S. doctors your own question and get educational, text answers â it’s anonymous and free!

Ask U.S. doctors your own question and get educational, text answers â it’s anonymous and free!

HealthTap doctors are based in the U.S., board certified, and available by text or video.

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Keep A Bladder Journal

We have no idea how many times we went potty yesterday. Yet as urologists we expect our patients to remember how frequently they urinate.

You canât improve what you donât measure. By keeping a bladder journal, you will provide helpful data to our team of VirtuCare urologists to see if we can uncover a way to relax your bladder.

A good bladder journal will contain:

  • Two columns: fluid in and fluid out
  • Exact times of drinking fluids and urinating
  • Accurate volume measurements

Click a bladder journal with everything youâll need.

Limit Caffeine And Alcohol

Caffeine and alcohol have a diuretic effect on your body. That means they increase the amount of urine you produce. If youre having trouble controlling your bladder, consuming caffeinated beverages may be contributing to the problem.

To help manage your symptoms, consider limiting caffeine and alcohol, or avoiding them altogether. Coffee, tea, soda, chocolate, and certain medications are common sources of caffeine.

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Avoid Lifting Heavy Objects

Lifting heavy objects puts strain not only on the back and knees but also on the pelvic floor muscles. Without proper support from pelvic muscles, stress incontinence and OAB with or without urge incontinence can occur.

For this reason, people should avoid lifting heavy objects if they can. If they do need to lift something, they should practice their pelvic floor exercises before and during the lift to help support the muscles in and around their bladder.

What Causes Overactive Bladder

How to strengthen your pelvic floor

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.
  • Medications, alcohol and caffeine: All of these products can dull the nerves, which affects the signal to the brain. This could result in bladder overflow. Diuretics and caffeine can cause your bladder to fill rapidly and possibly leak.
  • Infection: An infection, like a urinary tract infection , can irritate the bladder nerves and cause the bladder to squeeze without warning.
  • Excess weight: Being overweight places extra pressure on your bladder. This can lead to urge incontinence.
  • Estrogen deficiency after menopause: This hormonal change could contribute to a loss of urine due to urgency. Ask your doctor if vaginal-only estrogen therapy is right for you. This is different from systemic hormone therapy, which is absorbed throughout the body.
  • Often, there may be no specific explanation for why this is occurring.

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    How To Handle Urinary Incontinence After Childbirth

    Women who expect to leave all the pregnancy aches and pains behind them after childbirth soon find that postpartum symptoms can be almost just as bad.

    These effects can take their tole in different ways and can last up to 6 weeks or longer. Soreness, depression, bleeding, fatigue, and constipation are just a few of the unpleasant outcomes women may experience after giving birth. One of the most common complaints from women is how to handle symptoms of urinary incontinence in the weeks following childbirth. Lets explore some answers.

    Exercises Your Leaky Bladder Wants You To Do

    There are exercises for your butt, your legs, your arms, your spare tire, even your ever-texting achy thumbs. So considering the bladder itself is a muscleand it’s surrounded by other musclesit makes sense that you can whip that puppy into shape, too.

    Of course, unless you already have the occasional leakage due to aging, genetics, or childbirth, you might not focus much exercise attention on your bladder. But strengthening those down-there muscles can stop so-called stress incontinence in its tracks, says Candace Howe, MD, a board-certified ob-gyn in private practice in Newport Beach, California. “Who wants to undergo surgery?” Howe says. “I’m a surgeon, and I tell my patients I wouldn’t want to! If we can fix incontinence with exercise, that’s preferable.”

    When Suzanne Andrews, host of Functional Fitness, was experiencing urinary incontinence after the birth of her son, her doctor told her to consider surgery. As an occupational therapy clinician, Suzanne was seeing patients with the same symptoms and realized her exercise background could help. She created the 30 Day Bladder Fix, a pelvic floor strengthening DVD that combines seated and lying-down exercises to help control incontinence. “I remember the day I realized I didn’t have it anymore,” Andrews says. “I sneezed and nothing came out!”

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    Could There Be Other Reasons I Seem To Pee All The Time

    Absolutely. If, out of nowhere you develop a need to wee frequently, or it burns or stings when you pass urine, you may have a urinary tract infection . Other symptoms of a UTI include having cloudy urine and feeling like you need to pee after you just went.

    If youre peeing very often and drinking excessive amounts of liquid because youre always thirsty, pay attention as these can be symptoms of diabetes.

    Other conditions can also cause a frequent need to urinate. These include issues such as organ prolapse, anxiety disorders, pregnancy or bladder problems, among others. Ingesting a lot of diuretics can also increase your need to wee.

    If youre concerned about how frequently you need to pee, or youre leaking urine or have other symptoms, see your GP.

    And, if you do end up seeing a pelvic health physio, Samara wants you to know that having an individualised program can lead to astounding results.It literally takes 21 days to make a habit, and over that time the majority of women will notice their symptoms have significantly improved.

    Dr Evelyn Lewin is a qualified GP who has completed a diploma in obstetrics and gynaecology. Along the way, she also had three kids and developed a massive coffee addiction . Nowadays, she works as a freelance writer.

    Read more stories like this – Everything you need to know about bladder leakage and 7 surprising facts about bladder control.

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    Daily Pelvic Floor Exercises

    How Can I Relax My Bladder?

    These can be really effective at reducing leakage, but it’s important to do the exercises properly.

    You can feel your pelvic floor muscles if you try to stop the flow of urine when you go to the toilet. To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10 to 15 times in a row. Avoid holding your breath, or tightening your stomach, buttock, or thigh muscles at the same time.

    When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds. Every week, you can add more squeezes, but be careful not to overdo it, and always have a rest in between sets of squeezes.

    You may have to do these exercises for 3 months before you see any benefits.

    Pelvic floor exercises are most effective when tailored to the person. Continence and women’s health or pelvic floor physiotherapists can assess your pelvic floor function and design an exercise program to meet your needs. Ask your GP for a referral.

    The Continence Foundation of Australia has produced this video on how to do pelvic floor exercises:

    The Continence Foundation of Australia has produced these videos to help explain the function and role of the pelvic floor muscles:

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