As moms, we get a lot done every day, and we usually don’t have a lot of time to ourselves. So, when urinary leakage and frequent urination become a problem, it can be a frustrating and even embarrassing issue to deal with. But, rest assured, you are not alone. Many moms experience these urinary issues, especially after childbirth. Thankfully, there are ways to manage and even prevent these issues, so you can enjoy your everyday life without worry. In this blog post, we will discuss tips and tricks to help you regain control of your bladder.
1. Practice pelvic floor exercises
Pelvic floor exercises, also called Kegels, strengthen the muscles that control your bladder and urethra. You should first consult with a pelvic floor physical therapist prior to focusing on Kegels. A pelvic floor PT can educate you on exercising you pelvic muscles appropriately. These simple exercises can help you control urinary leakage and improve bladder function. To do Kegels, simply squeeze your pelvic floor muscles as if you were trying to stop the flow of urine. Hold the squeeze for ten seconds, then release for ten. Repeat this exercise several times a day for several weeks and you should notice an improvement over time.
2. Keep track of your water intake
It may seem counterintuitive, but drinking more water can actually help reduce urinary frequency. Dehydration can cause the bladder to become irritated and overactive, which can trigger more frequent urination. On the other hand, when you are well hydrated, your urine is less concentrated and less likely to irritate your bladder. Keep track of your water intake and try to drink at least eight glasses of water per day.
3. Avoid bladder irritants
Certain foods and drinks can irritate your bladder and contribute to urinary leakage and frequency. Avoiding these bladder irritants can help improve your symptoms. Common bladder irritants include caffeine, alcohol, spicy foods, and citrus fruits. Try cutting back on these items and see if your symptoms improve.
4. Wear absorbent pads or underwear
Wearing absorbent pads or underwear can help manage urinary leakage and give you peace of mind. There are many types of pads and underwear available, from disposable to reusable, so you can find the type that works best for you. Many of these products are discreet and comfortable, so you can wear them throughout the day without worrying about leaks.
5. Seek medical advice
If you are experiencing persistent urinary leakage or frequency, it is important to seek medical advice. Your doctor can evaluate your symptoms and recommend treatments to help manage or eliminate the problem. Some treatments may include medication, pelvic floor physical therapy, or surgery.
Urinary leakage and frequency of urination can be a frustrating and embarrassing issue for moms to deal with, but it doesn’t have to control your life. By practicing pelvic floor exercises, keeping track of your water intake, avoiding bladder irritants, wearing absorbent pads, and seeking medical advice, you can regain control of your bladder and enjoy your everyday life. Don’t suffer in silence – take these steps today to improve your bladder function and live life on your terms.