Health Tips to Manage Your Bladder Weakness
- Watch your weight – This contributes to overall good health and excess weight can make the problem worse by putting extra stress on your pelvic floor muscles.
- Do not stop exercising, stay active – Recreational or sporting activities are of vital importance in keeping women fit and active. If this means wearing protection then you can use discreet protection from POISE.
- Drink 6 to 8 glasses of water a day – Drinking 6 to 8 glasses of water a day is essential (unless advised by your doctor) as it will speed up the movement of nutrients throughout your body. Some women believe that limiting the intake of fluids helps in their conquest of bladder weakness, but in reality it can worsen your condition and can be detrimental to your health.
- Avoid constipation – Constipation can make your condition worse as you are straining your pelvic floor muscles to empty your bowels. This can have a very damaging effect on your pelvic floor muscles. Increasing the amount of fibre in your diet can reduce the likelihood of constipation.
- Eliminate or reduce alcohol and caffeine intake – Avoid beverages such as coffee, tea or cola soft drinks as these can dehydrate the body and irritate the bladder.
- Avoid citrus fruits and juices, tomato based and spicy foods – These kinds of food may irritate the bladder and make your problem more difficult to manage and control.
- Practice good bladder habits – Try to get out of the habit of going to the toilet “just in case” as over time this can result in your bladder developing a smaller capacity. Try to hold on until you have at least 300mls in your bladder (approximately 10 seconds of constant flow).
- Take care of your Pelvic Floor Muscles – Keep the tone in your pelvic floor muscles strong with regular pelvic floor exercises.