Master bladder control: expert tips for success

Building better bladder habits for optimal bladder control

How to improve bladder control and reduce bladder leakage

Taking care of your bladder health is important. Bad habits can lead to issues like bladder leakage or problems after giving birth. By knowing how to keep your bladder healthy, you can feel better overall. Here, we will look at helpful habits for good bladder control. We will also give tips to reduce issues like urinary incontinence, and if you experience persistent problems, consider discussing your medical history and concerns with a healthcare provider.

Common habits to avoid for better bladder control

1. Over-frequent urination

Going to the bathroom often might hurt your bladder over time. A healthy bladder can hold urine for 2 to 4 hours while you are awake. At night, you should need to go 0 to 1 time. If you feel like you have to urinate more than 7 to 8 times a day, it could mean you have a sensitive bladder.⁵

• Why It Matters: Going to the bathroom too often can upset your bladder. This can increase the chance of bladder leakage.
• Better Habit: Only go to the bathroom when your bladder really feels full. Try to wait longer between bathroom visits. This practice can help keep your bladder strong.

2. The “Just in Case” bathroom trip

Many people go to the bathroom “just in case” before leaving home. This might feel safe, but it can make the bladder more sensitive. Over time, this could make problems like bladder incontinence worse.

• Better Habit: Trust what your bladder is saying. Don’t pee “just in case.” This practice will help you feel your bladder’s natural fullness more clearly.

3. Avoiding “Power Peeing”

Rushing to finish bathroom visits by quickly pushing out urine is called "power peeing" .It may seem easy, but it can hurt your bladder muscles. A healthy way to urinate is to stay relaxed, which allows for a smooth flow of urine. A relaxed pelvic floor helps the bladder empty without effort. Doing "power peeing" too often could lead to bladder incontinence. This is when you might urinate without control.

• Better Habit: Allow your body to empty the bladder naturally. Avoid pushing or straining. These actions can weaken the pelvic floor muscles over time.

4. Hovering over the toilet

Hovering in public restrooms is something many people do. When you hover over the toilet seat, your pelvic floor muscles stay tense. This tension makes it hard for you to relax fully. As a result, you might not empty your bladder completely.

• Better Habit: Sit back fully in the seat whenever you can. This helps you completely empty your bladder. A full emptying lowers the chance of leakage or leftover urine. This can help reduce irritation in your bladder.

5. Limiting fluids to avoid leaks

Many people drink less water to prevent bladder leaks and the loss of bladder control. But not drinking enough can make your urine stronger. This can irritate the lining of your urinary tract and bladder. Because of this, you may feel a strong urge to urinate and experience symptoms of urinary incontinence such as a constant dripping of urine. You could have some leaks or even wet yourself when you cough. This is because your bladder becomes very sensitive.

• Better Habit: Drink water throughout the day to stay hydrated. Staying hydrated helps keep your bladder in good shape. It also lowers the risk of having strong urine. Strong urine can make bladder issues worse.

Additional triggers for urinary incontinence

Alcohol and urinary incontinence

Alcohol makes you pee more often. It can also irritate your bladder. For people who have bladder problems, drinking alcohol can make it worse. It can lead to issues like leaking urine or urge incontinence. Reducing alcohol intake or avoiding it can really help manage bladder symptoms.

Frequently Asked Questions about bladder health

What can I do to improve bladder control?

To feel better control of your bladder, practice good habits including engaging in bladder training, Kegel exercises, and physical activity. Make sure to wait between bathroom trips and avoid going when it's not needed, while also focusing on the amount of time you can comfortably wait. It’s key to relax your pelvic floor completely. Take a look at your daily habits, too. Drinking enough water and reducing alcohol can help reduce problems with incontinence.

Can bladder incontinence after birth be prevented?

Bladder incontinence after giving birth often happens due to weak pelvic floor muscles. This is because childbirth can change the pelvic muscles. Women who have given birth are at a higher risk of bladder incontinence. You can make these muscles stronger by doing pelvic floor exercises. It is also good to keep a healthy weight and stay away from heavy lifting. Doing these things can help lower the risk of incontinence.

Is urinating when coughing normal?

Leaking urine when you cough, sneeze, or laugh might mean you have stress incontinence. This issue can improve with pelvic floor exercises. These exercises make the muscles around the bladder stronger, so you can have better control.

How much water should I drink to avoid dehydration?

It is a good idea to drink about 6 to 8 glasses of water each day.² This can change based on how much you move or what your body needs. Keeping hydrated can help prevent problems in the bladder. It may also reduce issues like needing to frequently go to the bathroom and incontinence.

Conclusion: embrace healthy bladder habits for lasting pelvic health

Keeping good bladder habits can really help your pelvic health and impact your daily life. You can make simple changes. For example, try not to go to the bathroom too often. Drink enough water each day, and take your time when you pee. These steps can help you control your bladder better. This will reduce the chances of light leakage. It can also help you maintain good bladder health for a long time. For more help and support, speak with a Blossom Pelvic Health Specialist. They can make a plan that helps you with your bladder control. They will also answer any questions you have about bladder leakage or other incontinence problems.

DISCLAIMER This article is intended for educational purposes only, using publicly available information. It is not medical advice nor should it be used for the diagnosis, treatment, or prevention of disease. Please seek the advice of your physician or another licensed medical provider for any health questions or concerns. In the case of emergency, call 911.