A leaky bladder is never something you want to admit to having. Perhaps you recently gave birth, gained weight, are going through menopause, or have other urinary conditions.
Whatever the case, you would like to stop the leak and are hoping to avoid surgery. Here are 6 tips that might help you gain control of your bladder once again.
1. Proper Exercise
One major reason people experience a leaky bladder is that the muscles in the floor of their bladder have weakened. One way to help prevent a leak is to perform some pelvic exercises. Kegels are a great way to strengthen your muscles, but they are only helpful if done correctly.
Check with your doctor to see if you are doing your Kegels correctly. You can even consult a pelvic floor physical therapist for some good exercises to help you out here.
2. Avoid Heavy Lifting
This might sound silly, but lifting heavy objects puts more of a strain on your pelvic muscles than they are typically used to. This extra squeeze can force out some of the urine that your bladder is working so hard to keep inside of you.
There is no shame in asking for help with moving heavy objects, and it might save you a little embarrassment.
3. Weight Loss
Weight gain can make it more difficult for your pelvic muscles to keep liquid waste inside of you. If you have experienced some weight gain and then began to have issues with a leaky bladder you might want to try taking off a little weight before resigning yourself to a life in an adult diaper.
4. Avoid Constipation
Being constipated puts tremendous pressure on your bladder. As you work to try and relieve yourself you are simultaneously overworking other muscles in your body.
If you are having issues with being constipated you should speak with your doctor. They may suggest stool softeners or possible a change in your diet. There are certain foods, like berries, that can help clear out your bowels without so much strain on your body.
5. Liquid
It is important to stay hydrated. That being said, however, there is such thing as too much of a good thing. You want to drink plenty of water, but keep in mind, what goes in must come out. Try not to literally overflow yourself with your water intake.
On the flip side, when choosing what to drink, always try and choose water. Alcohol, caffeine, and sugary drinks aren’t doing your leaky bladder any favors.
6. Bladder Training
People that struggle with a leaky bladder tend to try and use the restroom more frequently to avoid an accident. While this makes sense it could actually be doing you more harm than good. You are unwittingly training your bladder to be more sensitive and unable to hold the amount of urine it is actually capable of.
Bladder training helps to strengthen the muscles in the urinary tract and teaches your body to go longer periods of time without needing to use the restroom.
You shouldn’t feel ashamed about having a leaky bladder. It is actually a common problem that many people cope with on a daily basis. You aren’t alone in your struggle and most likely, with a little effort on your part, you should be able to stop the leak.
