Conni’s Top Tips for Bladder and Pelvic Floor Health

1. Perform Kegel Pelvic Floor Exercises on a Daily Basis

We’ve said it before and we’ll say it 100 times more.. DO YOUR KEGELS!


Strengthening your pelvic floor muscles is one of the best natural ways to keep your bladder strong. These simple exercises can help many women and men, regardless age or specific problem, if done right and often. Kegels strengthen your pelvic floor muscles, which support your bladder. When these muscles are weak, you're more likely to have leaks.

You can check out more facts and tips about the power of the Kegel from the Urology Care Foundation here.

Still not sure how to do them? Check out one of Australia's most respected pelvic health specialists, Michelle Kenway, and her many how to Kegel videos for daily exercises for both men and women. 

 

2. Ensure Adequate Hydration: That's 6-8 Glasses of Water a Day

It might seem counterintuitive when struggling with frequent bathroom visits, but drinking more water keeps you hydrated and helps prevent constipation as well as bladder infections, both of which makes living with incontinence even more of a struggle.

Here’s a link to some of our favorite water recipes that help make this daily task more enjoyable

 

3. Cut Back on Alcohol and Caffeine

Incontinent or not, excessive consumption of caffeine and alcohol will irritate your bladder. That goes for you soda lovers as well. Dr. Ulchaker of the Cleveland Clinic says, drinking alcohol suppresses ADH production, so your body produces more urine than it normally would. It even begins to pull from your body’s liquid reserves, which causes dehydration and contributes to hangovers.

Dr. Ulchaker also adds that the main perpetrator behind the bladder’s involuntary contractions is caffeine. Caffeine makes those muscles that tell you to urinate begin to contract when the bladder is less and less full, allowing you to hold less urine over time. This means that drinking vodka and Red Bull or rum and Coke is a double-whammy for your bladder. Instead, you might try a gin and tonic, a glass of wine or maybe just a tall glass of water.

 

4. Don't Get into the Habit of Going to the Toilet 'Just in Case' 

This trains your bladder to hold smaller amounts of urine, meaning you’ll need to go more frequently. Instead you should train yourself to delay going to the toilet so that you go only when your bladder is full. Just make sure you go when you really need to go! Don’t hold it in for longer than necessary.

 

5. Don't Rush

We never want to rush to or from the toilet. Bad habits form when this is done. Use whatever works, wait for the urge to pass and then go calmly to the toilet. Take your time so that your bladder can fully empty. This is one way to reduce your risk of a urinary tract infection. Gopal Badlani, MD, of the Wake Forest University Baptist Medical Center in Winston-Salem, N.C. and a specialist in bladder issues says, "If you tighten your muscles to stop urinating too soon, the urine that didn't quite escape will head back to your bladder, which can bring bacteria into your system."

 

6. Maintain Normal Body Weight

Weight loss can remarkedly help reduce pressure on the bladder. A healthy, varied diet rich in fruits and vegetables, along with exercises, like walking and meditation, are just a few practices that help improve bladder health, and can be easily done by anyone, anywhere.

 

7. Don't Smoke 

Because duh.. Smoking is bad for you. Oh ya and the nicotine content in cigarettes can cause irritation to the bladder and thus lead to urinary incontinence. If you want to see improvement in your bladder health, this is one tip that can't be ignored.

 

8. Plan Ahead  

While there are many thing you can do to keep your bladder healthy everyday, it’s our goal here at Conni to help manage and ease the fears around incontinence. As you work towards a more permanent fix, we suggest you always be prepared. Our range of reusable products provide our customers with options for discreet, comfortable protection for life’s unexpected moments.