10 Tips for a Better Bladder
- Tip 1: Defend against bladder infections
- Stay hydrated, wipe front to back, void after sex
- Tip 2: Avoid Bladder Irritants
- Caffeine, coffee, tea and soda pop can also increase urine production
- Acidic foods like tomato or citrus can aggravate irritation
- Tip 3: Control Your Fluid Intake-neither too much or too little
- Drink about two 8-ounce glasses at each meal and one 8-ounce glass between meals so you'll end up at the recommended amount of 60 to 64 ounces
- Highly concentrated urine can irritate the bladder
- Stop drinking fluids at least 2 hours before going to bed
- Tip 4: Be Regular-pay attention to the clock with your bladder and bowels
- Constipation worsens bladder control
- Tip 5: Lifestyle Matters-maintain a healthy weight, exercise, stop smoking
- Even a modest amount of weight loss improved bladder control
- Any type of exercise prevents bladder exercises
- Stop smoking!
- Tip 6: Do Kegels the right way
- The first step is to properly identify the muscle group to be exercised
- Perform the exercises 3-4 times daily to see results
- Tip 7: Strengthen Your Pelvic Floor with Therapy and Weights
- Pelvic Floor Physical Therapy often improves control
- Consider vaginal weights or pressure devices
- Tip 8: Manage Your Medications
- Diuretics can worsen bladder control
- Other medications make it harder to void or get to the bathroom in time
- Tip 9: Retrain Your Bladder
- Bladder drills have been proven to improve bladder control
- Tip 10: Be Alert
- Bladder control issues can be the first sign of serious medical problems such as diabetes or nerve problems
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