If you suffer from a leaky bladder, there are several things that you can do to help reduce leakage. The first is to stay hydrated, advises E. James Wright, M.D., director of urology at Johns Hopkins Bayview Medical Center.
Next, urinate on a schedule instead of waiting for the urge to go. And finally, exercise regularly to strengthen your pelvic floor muscles.
1. Stay Hydrated
It may seem counterintuitive, but staying hydrated is important to your bladder health. It helps to keep your kidneys functioning at their best, which is great news for the bladder.
But not drinking enough water can cause dehydration, and that can irritate the bladder and lead to incontinence. So make sure you are staying hydrated by drinking enough fluid throughout the day, but don't drink too much or too fast.
You can check to see if you are dehydrated by looking at the color of your urine. If it is dark yellow or amber, that is a sign you are not adequately hydrated.
When you are properly hydrated, your urine should be light or clear. If it is dark yellow or amber, you need to increase your fluid intake.
Your doctor will be able to recommend the right amount of water for you.
Staying hydrated doesn't just help your bladder health, it also keeps you feeling better, and helps your skin look fresh and vibrant. Try making infused water at home by adding cucumber, mint or strawberries to your water. It's a tasty way to stay hydrated, and it doesn't have any added sugar.
2. Go to the Bathroom Regularly
If you’re dealing with a leaky bladder, it’s crucial to go to the bathroom regularly. This is because it can help stimulate your bladder to empty and reduce the number of leaks you experience over time.
The best way to do this is to create a routine that’s easy to follow. For example, make sure to take a short break after every meal and drink plenty of water during the day, particularly if you’re working out or exercising outdoors.
Alternatively, try setting an alarm to notify you when you’re getting close to going to the bathroom. This can be done with a moisture alarm on your bed or with a discreet watch that will vibrate when it’s time to go.
You may also want to consider incorporating Kegel exercises into your daily routine. These are a great exercise for pelvic floor muscles, and have been shown to aid in reducing urinary frequency and the risk of leaks. It’s not as difficult as it sounds. It’s a good idea to try out some of these exercise tips with your doctor’s blessing and a little trial and error to see what works for you. The results will be worth the effort!
3. Exercise
Exercise is a key part of overall health and wellbeing, and if you suffer from urinary leakage while exercising, it can be a real pain and an embarrassing situation. But there are things you can do to prevent and ease this problem, and one of them is a bit more simple than it may sound.
Keeping a bladder diary is an important way to track the impact of your everyday habits on your bladder. Taking notes of how much and when you urinate, and when you have leaks, can help you work out a schedule that will train your bladder to hold urine for longer periods between bathroom breaks.
In addition, you can try Kegel exercises that focus on strengthening the muscles that control your bladder. The idea is that if you can strengthen these muscles, they will be better able to oppose the impact forces from activities like exercise, which can cause leaks.
Aside from these exercises, you can also use a pessary to help absorb excess fluid before it makes its way into your pants or underwear. This can be a great tool for women who suffer from stress incontinence, especially when working out.
Another good tip is to limit the amount of caffeine you consume before and during your workout, as this can irritate your bladder and make it more likely to leak. It can also be helpful to avoid spicy or acidic foods, as these can aggravate your bladder and lead to leaks.
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