1. Avoid trigger foods.
When you have overactive bladder, what you eat matters. Some people find that spicy foods, chocolate, or citrus fruits can trigger bladder symptoms. 2. Cut the caffeine and artificial sweeteners. The same goes for beverages. Citrus juices and drinks with caffeine or artificial sweeteners, like coffee and diet sodas, may make you need to urinate suddenly. NOTE: Stop drinking coffee after around 2 pm. The reason is that caffeine has a half-life of around 6 hours. This means that if you drink a cup of coffee at noon, half of that caffeine stays in your system at 6 pm. And a quarter will remain by midnight when it’s time for bed. Which means bad sleep, compounded by your urge to pee. But the good news - you can always resort to decaf. 3. Abstain from alcohol. Opt for non-alcoholic beverages. Alcohol stimulates the bladder, which makes you urinate more frequently. Choose water, apple cider, or cranberry juice instead.
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If you're grossed out by making contact with a public toilet seat DON'T HOVER OVER THE TOILET SEAT!
Your bladder works opposite in relation to your pelvic floor muscles. When your pelvic floor muscles relax, like when sitting on the toilet, the bladder gets a signal to empty and the muscle that controls the bladder squeezes to help with bladder emptying. When you're finished peeing, wiping and standing up, the pelvic floor muscles return to their normal resting tone, giving the brain a signal that it's ok to start filling again. There are moments where you can buy yourself some time from emptying the bladder, like if you really have the urge go but the nearest bathroom is a couple of blocks away. You can relax the bladder muscle by performing some quick kegel contractions. These are done by quickly contracting your pelvic floor muscles (like stopping the flow of urine) followed by immediate relaxation. Repeat this about 10 times in a row to tell the bladder muscle to relax until you can get to the nearest bathroom. When you hover over the toilet you not only get pee running down your thigh, but you also start learning some poor bladder habits. Hovering over a toilet can cause:
The kidneys make urine all the time. A trickle of urine is constantly passing to the bladder down the ureters (the tubes from the kidneys to the bladder). You make different amounts of urine depending on how much you drink, eat and sweat.
The bladder is made of muscle and stores the urine. It expands like a balloon as it fills with urine. The outlet for urine (the urethra) is normally kept closed. This is helped by the muscles beneath the bladder that sweep around the urethra (the pelvic floor muscles). When a certain amount of urine is in the bladder, you become aware that the bladder is getting full. When you go to the toilet to pass urine, the bladder muscle contracts (squeezes), and the urethra and pelvic floor muscles relax. Complex nerve messages are sent between the brain, the bladder, and the pelvic floor muscles. These tell you how full your bladder is, and tell the right muscles to contract or relax at the right time. Normal bladder control
The production of urine is not under our voluntary control, but as adults we have acquired the ability to recognise when our bladder is full, and to be able to hold on to urine until we reach a toilet. We therefore have control over when and where we will pass urine. This control is possible because of messages passing between the brain and the bladder, and our ability to interpret these messages. We can learn to use this mechanism to delay passing urine. What to do about your Incontinence The good news is that seven out of ten women with stress incontinence can become dry, or significantly improved doing pelvic floor exercises. Only a small number of women require surgery. |
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