“At this point in my life, beaming confidence is largely a matter of mind over bladder control”
— Josh Stern
Do you control your bladder or does your bladder control you?
Do you avoid outings when there is limited access to a bathroom? Do you have severe urges to urinate and have difficulty making it to the toilet in time? Do you often urinate “just in case”? If so, don’t fret! You are not alone. Millions of men and women have bladder urgency and frequency. Here are some things that you start right now to get your bladder under control!
What is normal? As a general rule we should be urinating at least 7-10 ounces 6-8 times a day. This is about every 2-3 hours during the day and 0-1x at night. If you are going small amounts more frequently than this, you may have bladder urgency; otherwise known as an overactive bladder.
What can you do?
Bladder Retraining: Make yourself a chart and record what you are drinking, how often you are going, and how much you are producing. (You can gauge about how much you are producing by counting in seconds the length of time your urine is flowing). If you’re going small amounts every 30 minutes or so, try to prolong that a little bit. Remaining calm really helps. The more you get yourself in a tizzy, the worse the urge is! Sit down if you can or cross your legs, pull in your back passage as if to avoid breaking wind, and distract yourself. Throw in a load of laundry. Avoid triggers like running water. Tell your bladder, “No. It’s not time to go yet.” You can gradually increase the time between trips to the bathroom which can simplify your life!
Avoid Triggers: Sometimes we restrict our fluid intake in order to make less trips to the bathroom. This isn’t good either. Healthy folks should be drinking 2 liters of fluid (mostly water) per day. Be aware of triggers that can make our bladders more sensitive, like caffeine, alcohol, and fizzy things. Prosecco is yummy, but be aware that your bladder may not think so.
If there is something more than urgency…. If there is pain involved or there have been other changes in your health, you should mention it to your Dr. to be checked out. A physical therapist that specializes in pelvic health is an ideal healthcare provider that can assist you on this journey towards having a happy, healthy bladder!
Good Luck! You can do it!
Post Written By: Sandra Trevillian PT