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How To Train My Bladder

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Bonus: Train Yourself To Hold More Pee


Some people need more frequent bathroom breaks than others. But this may be because youve taught yourself some bad habits which, believe it or not, can be reversed. Try this step-by-step bladder-training technique:

  • For a day or 2, keep track of the times you urinate during the day.
  • Select an interval for training that is 15 minutes longer than you normally take between toilet visits.
  • When you start training, empty your bladder first thing in the morning. If the urge hits, use our techniques suggested in this article to delay it until your set interval.
  • Start increasing your interval by 15 minutes every day. Over several weeks or months, you may find far fewer feelings of urgency!

Have you ever been in a situation where you couldve used these tips? Do you have any original techniques of your own that youd like to share?

Bladder Training Requires You To Change Your Habits

If you have been struggling with bladder control issues, most likely youve been going to the bathroom whenever you felt the urge, and probably many times when you didnt have to go simply because you wanted to try to prevent an accident.

Unfortunately, this natural habit can begin to alter biological signaling and result in your bladder telling your brain it is full, even if it is not. And so you go to the bathroom yet again and the cycle continues.

Will Kegel Exercises Help With My Urinary Control

Kegel exercises are recommended and contribute to regaining urinary control. Dr. David Samadi even encourages patients to start them before surgery as a type of pre-conditioning. Kegels are a simple exercise of clenching and releasing the muscles that control your urine flow.

Kegels must be done every day to strenghten the pelvic floor muscles. Check this Mayo Clinic article on how to perform these exercises.

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What Is A Typical Program

Often, programs begin with a four-week period of holding your urine for a set amount of time that is somewhat longer than your average voiding interval. For example, if you tend to void every 30 minutes, at your 30-minute mark, wait to void for 15 more minutes. Although the goal is to try to wait for the specified amount of time, even if you have the urge to void, go ahead and void if you have pain or discomfort before the time is up. On the other hand, if you feel the urge to urinate diminish after you wait, then try to keep waiting to stay on schedule.

Usually, after one month of training, you will increase your wait time, and after another month, you will increase it again. Although you will be trying to meet your voiding interval most of the time, it is okay if intervals are occasionally longer or shorter. Also, you dont need to practice this technique throughout the night. The progress that you make during the day will help you to achieve a better voiding pattern around the clock.

How To Empty The Bladder

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This article was co-authored by Robert Dhir, MD. Dr. Robert Dhir is a board certified Urologist, Urological Surgeon, and the Founder of HTX Urology in Houston, Texas. With over 10 years of experience, Dr. Dhirs expertise includes minimally-invasive treatments for enlarged prostate , kidney stone disease, surgical management of urological cancers, and mens health . His practice has been named a Center of Excellence for the UroLift procedure, and is a pioneer in non-surgical procedures for ED using his patented Wave Therapy. He earned his undergraduate and medical degrees from Georgetown University and was awarded honors in pre-medical studies, urology, orthopedics, and ophthalmology. Dr. Dhir served as chief resident during his urological surgical residency at University of Texas at Houston / MD Anderson Cancer Center in addition to completing his internship in general surgery. Dr. Dhir was voted Top Doctor in Urology for 2018 to 2019, one of the top three Best Rated Urologists in 2019 & 2020 for Houston Texas, and Texas Monthly has named him to the 2019 & 2020 Texas Super Doctors Rising Stars list.There are 15 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 85% of readers who voted found the article helpful, earning it our reader-approved status. This article has been viewed 390,268 times.

Also Check: How To Do Kegel Exercises For Overactive Bladder

What Does Bladder Training Involve

Basically youre going to learn how to change your bathroom habits. There are different ways to do this, but a good start is to create a regular bathroom schedule that you can stick to throughout the day. There are also certain alarms that can be purchased to warn you when it is time for your next visit, or monitors that can be used to record bathroom visits and accidents. This information can then be shared with your healthcare professional. Another method is to try and reduce the need to go to the bathroom so often. You can do this by trying some pelvic floor exercises, or by a distraction technique like counting backwards.

What Kinds Of Surgeries Treat Urinary Incontinence After Your Prostate Is Removed

There are two types of surgery for urinary incontinence: the urethral sling and the artificial urinary sphincter. Usually, the incontinence needs to last for about one year after the prostatectomy to be sure there is not going to be further improvement before your healthcare provider suggests this type of therapy.

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Frequent Urination Or Urgency

To help deal with frequent urination and/or the urgent need to urinate it may be helpful to reduce the number of drinks you consume daily that contain alcohol and caffeine. Some beverages and foods can be more likely to irritate your bladder than others, and it may be helpful to try to determine if you have any of these sensitivities. You may find that reducing your intake of the more irritating foods and beverages may help. In addition to alcohol and caffeine, some men find that their bladders are sensitive to carbonated drinks, chocolate, tomatoes, acidic fruits and juices, spicy foods, and artificial sweeteners.

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Limit Caffeine And Alcohol

How to Start Overactive Bladder Training | Step 1 How Much Can Your Bladder Hold ?

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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How Can I Find Out More About Bladder Training

Apart from reading the resources on our website, the best place to find help is at your doctors surgery or physical therapist. There, youll find doctors, specialised nurses or physical therapists, all of whom have years of experience in either catheter removal and/or bladder training. Together, you can create a personalised plan that fits with your individual needs and goals.

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.

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Choosing An Incontinence Product

Choosing an incontinence product depends on the severity of your incontinence and your mobility. If you only have the occasional light leak, a low absorbency light product is ideal. Typically, small incontinence pads are the most ideal for light incontinence. For more moderate leaks, a larger pad or pant product is recommended. For heavy to severe incontinence, an all in one pad is ideal. However, it is very rare that people have heavy incontinence after Prostate Surgery.

If you have low mobility or are immobile, a pad is your better option. Pants are harder to put on and take off than simple pads, as they require a full product change.

Treatment Options For Bladder Control Problems

Proper Bladder Training: Oh Gosh, I have to pee, Again!

Most people are reluctant to talk about bladder control problems. They may not want to share it even with the doctors. However, discussing this problem, especially with your doctor, is necessary to find their solutions.

Healthcare professionals can offer you different treatment options depending upon the description of your urinary incontinence. These treatment options can range from lifestyle changes to surgery.

Sometimes, you may have to go for more than one approach before you find one that suits your needs.

One of the most commonly recommended first-line treatment options for bladder control problems is bladder retraining, a type of behavioral therapy that helps you regain control over your bladder.

Bladder control training comprises some strategies that gradually teach you to hold in urine for longer and longer periods of time to prevent emergencies and leaks.

Read Also: Loss Of Bladder Control When Drinking Alcohol

How Can You Train Your Bladder After The Removal Of A Catheter

Its a big relief when you find out that your catheter is going to be removed. However, this can quickly be followed by feelings of anxiety if you are unsure of how your bladder is going to behave without it. This is a completely normal reaction, and one that weve heard many times from the WFIPP community. This blogpost has been written to alleviate any of your concerns about bladder incontinence, and to give you tips on how to retrain your bladder and regain a better quality of life.

Why Do I Need Bladder Training

Bladder training is part of a conservative approach to overactive bladder and painful bladder syndrome, alongside fluid advice and medication.

Overactive bladder is a condition characterised by a frequent and/or urgent need to pass urine with or without urge incontinence .

Painful bladder syndrome is a condition characterised by pain before going to pass urine, usually in association with some or all overactive bladder symptoms.Special leaflets are available for both conditions.

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Questions To Ask Your Doctor Or Nurse

  • Is the treatment Im having for prostate cancer likely to cause any urinary problems?
  • What type of urinary problems might I get?
  • What should I do if I cant urinate?
  • Will my urinary problems get better?
  • What treatments are available?
  • What are the risks and side effects of treatments for urinary problems?
  • What can I do to help myself?
  • Where can I get pads and other products?

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What Is Bladder Training

My Overactive Bladder Confession | Here’s Your Bladder Control Training Challenge!

Bladder training is a way of learning to manage urinary incontinence. It helps you change your urination habits. Its generally used for stress incontinence or urge incontinence. Stress incontinence is when urine leaks because of sudden pressure on your lower stomach muscles. This could be when you cough, laugh, lift something, or exercise. Urge incontinence is when the need to urinate comes on so fast that you cant get to a toilet in time. Bladder training can also be used for a combination of the 2 types .

Bladder training can help by:

  • Lengthening the amount of time between bathroom trips.
  • Increasing the amount of urine your bladder can hold.
  • Improving your control over the urge to urinate.

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What Are The Distraction Techniques

When you get the urge to go to the toilet, sit down, tighten your pelvic floor muscles as firm as you can. Try to distract your mind, for example by counting down from 50 or 100, reciting the alphabet, finishing a job, reading to the end of the page or waiting for the next break on television.Some try holding on to something, like a rolled up towel on a chair, sitting on the edge of a bath, hopping from one foot to another, crossing their legs or standing on tiptoes. More likely than not, the urge will have passed before you finish these distractions.

How Is Bladder Training Carried Out

To start bladder training you should believe you can regain control of your bladder. Your aim is to go to the toilet to pass urine when you want to, rather than when you get the urge to go.The urge can be suppressed and you must aim to get this to work. A bladder muscle contraction is like a spasm that will pass. You need to learn how to hold until this spasm passes and there are some techniques to distract your mind.

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Think Of A Distraction

When your bladder is more or less half-full, nerves in the bladder will tell the brain that its time to go. This need to pee might be less urgent than it feels, so a distraction might override the urge to pee for a while. So next time, try to think about something else or scroll through your phone a bit and you will see that the feeling goes away.

What Is A Normal Bladder Habit

Overactive Bladder

The volume of urine passed each time by a normal adult will vary from around 250400ml. This is the same as about two cupfuls. Most people with normal bladder habits can hold on for 34 hours between visits to the toilet. Most younger adults can also go right through the night without the need to pass urine.

With ageing, the bladder capacity may get smaller, so the frequency of passing urine may increase, both by day and night.

Also see: Overactive bladder

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Why Retrain The Bladder

Whenever you experience pain or urgency in the bladder, the normal impulse is to urinate to stop the symptom. This establishes a pattern of frequent voiding, which can be difficult to reverse, even after your pain is controlled. To retrain your bladder, you will follow a series of simple steps to achieve longer and longer periods between urinations. Increasing bladder capacity is the objective, meaning that you will be able to hold more urine in your bladder and will not need to go as often.

Over The Following Weeks

Try to gradually increase the time between visits to the toilet. Each time you get the urge to go to the toilet, try to hold on for a few minutes longer.

If you wake up during the night with a strong desire to go to the toilet, it is reasonable to go and empty the bladder right away . As you improve by day, you will gain confidence to practice the programme at night.

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One: Schedule Bathroom Visits

Calculate how often youre going to the bathroom based on your diary record. Then add about 15 minutes to that duration. For example, if youre going to pee every hour, schedule bathroom visits after one hour and 15 minutes.

This will enable you to go to the bathroom at set times, regardless of whether you actually feel the urge or not. Gradually increase the amount of time until you find a schedule that works for you.

Path To Improved Health

6 Secret Ways to STOP Urinary Urgency FAST | Overactive Bladder 101

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.

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Urinary Incontinence In Men With Prostate Issues

Individuals presenting with different types of prostate issues eventually start experiencing urinary incontinence at some stage. Benign prostatic hyperplasia is one such type of prostate issue. BPH, as you age, can result in significant bladder control problems.

When the prostate is enlarged, as in BPH, it can press the urethra, affecting urine flow. It would ultimately lead to a weak stream, frequent urination, and leaking.

On the other hand, urinary incontinence can also develop after prostate cancer treatment for a patient.

Removing the prostate, or using radiation to treat it, can lead to damage to the nerves and muscles of the bladder, urethra, and or sphincter, which controls the flow of urine from the bladder. It would also result in urinary incontinence.

How Long Does Urinary Incontinence After Prostate Surgery Last

Its impossible to say exactly how long it lasts. The chances of you having urinary problems may be influenced by your age, weight and the physical characteristics of your urethra .

However, a majority of men are eventually continent after a radical prostatectomy. In many cases, men are able to go safely without any kind of incontinence product after about three months. This is especially true of men who are healthy overall and fall into the age range of 40 to 60 years. If you are having persistent problems, its important to know that there are ways to treat urinary incontinence after prostate surgery.

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Are There New Techniques That Minimize The Chance Of Becoming Incontinent

When removing the prostate, surgeons attempt to conserve as much of the area around the sphincter and the bladder muscles around the urethra as possible, hence curbing damage to the sphincter.

Surgeons have likewise fine-tuned the procedure of putting radioactive seed implants, utilizing advanced computer system forecasts that permit the seeds to damage the prostate while limiting damage to the bladder.

Still, at this point, any male who is going through radiation or surgical treatment to deal with prostate cancer needs to anticipate establishing some issues with urinary control.

Some men will have just temporary issues managing their urine, and lots will gain back complete control of their bladder in time.

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