If you struggle to reach the restroom in time, you might have urinary incontinence. It’s a condition when people can’t control their bladder due to weakened pelvic floor muscles. However, with some lifestyle changes, you can regain control of your bladder and prevent yourself from being in compromising situations. Keep reading to learn more!
Avoid Artificial Sweeteners
Artificial sweeteners containing sodium acesulfame K, saccharin, and aspartame can cause bladder irritation, leading to an increase in urine production. If you suffer from urine inconsistencies, it can be quite difficult to manage, especially if you are in a place with no public restrooms. So to be on the safe side, always try to avoid drinks with artificial sweeteners.
Limit Caffeine And Alcohol Intake
Caffeine and alcohol are both diuretics, meaning they’ll increase the urine production in your bladder. If you have a leaky bladder, it can lead to additional problems. So it’s always better to avoid beverages that contain a considerable amount of caffeine.
Avoid Foods That Irritate The Bladder
Certain types of food may irritate the bladder, stimulating excessive urine production. These foods include fruits that contain citruses, such as oranges and grapefruit, tomatoes, and apples. Besides that, foods that are too spicy may also lead to similar issues. In some cases, chocolate can also irritate the bladder.
Exercise Regularly
Exercises that help strengthen the pelvic floor muscles will benefit your bladder and help manage your urinary inconsistency issues. The most commonly recommended exercises for the pelvic floor muscles are Kegel exercises.
The first step, though, is to find your pelvic floor muscles. One of the easier ways is to try Contracting your muscles while urinating to stop the flow will help you find your pelvic floor muscles. It is recommended that you do this the minimal amount of times needed to find your muscles, no more than a few times.
Keep The Body Hydrated
Just because you have bladder issues does not mean you have to dehydrate your body. If you do so, your bladder will only suffer from a lack of hydration. To keep the bladder functioning properly, it’s important to maintain a healthy water intake. Ideally, 6 to 8 glasses of water each day is recommended.
The Pelvic Coach can help you regain control of your urinary issues and prevent yourself from embarrassing situations due to a leaky bladder. Health coach and physical therapist Dr. Shelia Whiteman coaches people on overcoming issues related to pelvic health by offering tools and guides.
Dr Whiteman has offered bladder leakage solutions to over 100 women. She also recommends exercises such as Kegel exercises that improve bladder health.
