Lifestyle Management
Overactive bladder can be treated with a mix of lifestyle changes
Here's some lifestyle Management Strategies for Managing OAB
Bladder Training
Start with a Diary
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Maintain a diary to track bathroom visits, how much urine you pass, fluid intake, medications, and instances of leakage.
Stick to a Schedule
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Follow a bathroom schedule and gradually increase the time between trips to train your bladder.
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Resist the urge to go too often to avoid worsening symptoms
Simple Distraction Techniques
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Use positive distraction by relaxing and focusing on something else, while telling yourself to wait a few minutes before going
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Adjust your body posture by leaning forward and doing pelvic floor exercises to help control the urge
Diet
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Certain foods can aggravate your bladder, but others may help to stop frequent urination caused by an Overactive Bladder.
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Discover which foods to include and avoid for an overactive bladder.
Fluid Management
Stay hydrated
Don't drink less out of fear of accidents. Drinking regularly is important for bladder training
Set reminders
Use a timer to stay on track with your drinking
Healthy drinking habits
Try having 1-2 glasses of water with or before meals. Juices are okay between meals.
Limit drinks before bedtime
Limit fluid intake to 6-8 glasses of water daily, and avoid drinking 2-3 hours before going to bed at night.
Avoid certain drinks
Coffee, tea, and alcohol make you produce more urine. It’s best to avoid them before sleep or when you’ll be out for a long time..
PFMT
Pelvic poor muscle therapy (PFMT) : has been shown to improve urinary incontinence symptoms. PFMT involves improving pelvic floor control and muscle strength, and reducing urgency sensations .Following is step-by-step guide of exercise to strengthen the muscles of Pelvic Floor:
Try to repeat this 10 times. X 10 This is called a set
As you gain strength, try increasing these numbers ... for example, hold and relax for 5 seconds each.
Do one set in the morning and one set at night
Start by tightening your pelvic Floor muscles for 3 seconds, then relaxing for 3 seconds. This is one Kegel
Avoid
- Caffeinated drinks such as coffee, energy drinks, and teas
- Acidic fruit juices, especially orange, grapefruit, and tomato
- Carbonated beverages
- Drinks with artificial sweeteners, such as aspartame and saccharin, which may irritate the bladder
- Spicy foods
Try This…
- Herbal tea or dandelion Coffee
- Eat more fruits that are less acidic, such as pears or blueberries
- Water or fresh pressed juices
- Natural sweeteners like raw honey or maple syrup
- Green Leafy Vegetables (lettuce, cucumber, squash, potatoes, broccoli)
Weight Management
Losing weight helps
- Losing 5% or more of your weightcanreduce bladder leaksand improve your daily life
Belly fat affects your bladder
- Extra weight around your stomach puts pressure on your bladder, which can cause more leaks and urgency.
Weight Loss reduces Cough-Induced Leakage
- Losing weight can help reduce the pressure on your bladder, especially when you cough. It also helps your bladder stay in place and work better (urethral axial mobility)
More weight increases risk
- For every 5-point increase in your BMI, the chance of having bladder leaks every day goes up by 60%.
Improvement in quality of life
- Weight loss can lead to significant improvements and quality of life.
Quit Smoking
If you’re a smoker and sugar from an overactive bladder,quitting smoking can significantly improve your condition.
Here are some reasons to consider quitting:
- Symptom improvement
- Research suggests that quitting smoking can lead to a reduction in overactive bladder symptoms, such as urgency and frequency of urination
- Enhanced bladder health
- By quitting smoking, you will allow your bladder to heal and recover from the damage caused by cigarette toxins. This can lead to a healthier bladder and improved bladder function
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