The Most Common Bladder Habits That May be Making Your Symptoms Worse.

Urinary leakage is incredibly common, especially for women in midlife and beyond. But while it's common, it's not something you simply have to live with. Many everyday habits can quietly irritate the bladder, weaken pelvic support, and make leakage more likely. The good news? Small changes can make a big difference. Here are five of the most common bladder mistakes women make and what to do instead.

Here are 5 of the most common bladder habits that make symptoms worse and some simple realistic fixes you can implement to improve your condition.

1.  Ignoring leaks as “normal” or relying on pads to cover them up

The Habit:

Don't assume that leakage is “normal after kids” or “just part of aging”. It isn'tnormal and there are available treatments. So don't get frustrated and simply rely on pads or liners instead of getting real help. Delays in treatment can allow minor leakage to turn into a bigger problem. It also affects your quality of life: limiting your freedom, planning your day around bathrooms, avoiding exercise, or feeling embarrassed during intimacy are all common consequences of ignored leakage.

The Alternative:

To start, it's important to understand that incontinence is common but not inevitable. There are effective treatments. You can get a better understanding of your bladder by keeping a bladder diary for a few days. Simply jot down how much you drink and when you pee. Keep track of when you leak and whether it's due to coughing or running or because of urgency (when you can't make it to the bathroom in time). This will help you to understand the cause of your leakage. Ultimately you will want to see a healthcare provider with expertise in urinary incontinence. They can help you understand your bladder diary and recommend treatments to help you overcome your leakage.

2.   “Just-In-Case” Peeing

The Habit:

Going to the bathroom “just in case” before every outing, meeting, or car ride, even when your bladder isn't close to full, is a common bladder mistake.  It seems logical to empty early to avoid embarrassing situations later, but over time, this trains your bladder in ways you don’t want. Frequent emptying teaches your bladder to send the “I have to go” signal at smaller and smaller bladder volumes. You can end up needing to pee frequently and then urgently as your bladder becomes less able to hold a normal amount. Sometimes it will even leak on the way.

The Alternative:

Expect to empty your bladder every 2-4 hours during the day. (Of course, if you have special fluid or medical restrictions this may affect this normal interval.) If you feel a mild urge sooner than 2-4 hours, then pause and take 3 to 5 slow deep breaths. Gently tighten your pelvic floor, as if you are holding in gas. Tightening and holding your pelvic floor for a few seconds will help your bladder to relax. And if you can distract yourself for 5 - 10 minutes by changing positions walking or doing a different task, this will help you forget your bladder and let it fill to a normal volume.

There is a place for a pre-emptive voiding, but you should use it smartly, like before bed or before a long class or long drive. Importantly you should not be going every 30 to 60 minutes all day.

3.   Not Doing Pelvic Floor Exercises (Kegels) or Doing Them Wrong.

The Habit:

The muscles of your pelvic floor are a large part of your bladder closure and are under your conscious control. Keeping these muscles in shape helps you to stay in control of your bladder, while ignoring them limits an important tool. Weak or poorly coordinated muscles mean less support for your bladder and urethra, which makes leakage with exertion (stress incontinence) like coughing, laughing or sneezing, more likely. At the same time, doing Pelvic Muscle Exercises or Kegel exercises, incorrectly can make stress incontinence worse.

The Alternative:

The key is to do pelvic muscle exercises (PME) the right way. The first step is to find the right muscles. These are the muscles that you use to stop gas passing.  When you squeeze them, you should feel a gentle lift and upward squeeze, not a push down of bearing down.

Once you have identified the correct muscles and can contract them confidently, you should create a basic PME routine.

Startwith:

·     Do 8-10 squeezes and hold each squeeze for 3-5 seconds followed by full relaxation for the same amount of time.

·     Repeat this twice a day

As you improve:

·     Hold each squeeze for 8-10 seconds

·     Followed by 10 rapid (tighten then release) quick squeezes

Get help if you find it difficult to find the pelvic muscles or feel they are not helping your control. Many women benefit from Physical Therapists that are specially trained in PME. They can correct your technique and improve coordination.They may also use Biofeedback to guide you.

4.  How What You Drink Can Affect Your Bladder

The Habit:

We all know that what and how much we drink affects how our bladder works, but it also impacts how it does not work for us. The common mistakes are drinking too much, too little, or the wrong things. Drinking large amounts or chugging, especially in the evening before bed will make you bladder fill more quickly. But barely drinking to counteract this is just as bad, as it results in very concentrated urine that can irritate the bladder lining. Your bladder can also be irritated by many common drinks, including:

·     Caffeine (coffee, tea, cola, energy drinks)

·     Alcohol

·     Acidic drinks (citrus juices)

·     Artificial sweeteners

The Alternative:

Instead, you should aim for steady, sensible hydration. For most women this means optimally drinking 1.5 – 2 liters (6-8 cups) of fluid per day. Sip steadily throughout the day, not large amounts all at once. Drink less fluids 2 – 3 hours before bedtime to reduce nighttime trips to the bathroom.

If urgency or frequency are problems for you, you should really pay attention to reducing bladder irritants. Try reducing caffeine to 1 small cup of coffee or tea in the morning or switching to decaffeinated versions. Limit fizzy and alcoholic drinks. Watch for patterns – do certain drinks, like diet sodas with artificial sweeteners, trigger more urgency. If so, try to replace these drinks with water, diluted juices, of herbal teas.

5.   Constipation and Straining

The Habit:

Many women don’t connect their constipation with bladder problems, but a backed-up bowel tends to press against the bladder and pelvic floor. This makes bladder urgency, and frequency worse and makes leakage more common. Repeated straining for bowel movements also weakens bladder support and pelvic floor muscles.

The Alternative:

Keeping your bowels regular will also improve your bladder function. Be sure that you are getting enough fiber (25 – 30grams/day) in your diet. Fruit, vegetables, beans, lentils ,as well as whole grains like oats, whole wheat, and brown rice are excellent sources of fiber. You can also get extra fiber from fiber additives.  Also make sure that you get sufficient fluids, as hydration helps fiber to work.  The third ingredient along with fiber and fluids is movement. Regular walking or exercise stimulates the bowels.

You should also avoid hard straining, especially for long periods. Try a low foot stool in front of the toilet to raise your knees slightly higher than your hips, as this makes it easier to pass stool. If it’s not coming, get up, walk around, and try again later. If constipation is a chronic issue, speak with your clinician. Sometimes a stool softener, or gentle laxative is appropriate.

When Should You Seek Help?

Incontinencec an be improved with lifestyle changes and pelvic floor work but some symptoms need prompt attention. You should consider speaking to a healthcare professional trained in the management of urinary incontinence if:

·     Bladder burning or pain

·     Blood(pink tinge) in urine

·     Sudden severe worsening of symptoms

·     Neurologic symptoms like numbness, leg weakness, loss of bowel control

These are symptoms that need a medical evaluation. A typical assessment begins with a detailed conversation about your symptoms, medical history, and medications. Some women will also need a urine test or an exam.

You can now access this care from your home through a virtual visit at Dry Days Health.

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