Four Bladder Habits
These four bladder habits will leave your body and bladder feeling great!
- Drink 1.5 to 2 liters of fluid per day. Reduce intake of bladder irritants like bubbly drinks and coffee. Drink plenty of water each day for bladder and kidney health! If you’re experiencing issues, like urge incontinence, try cutting out potential irritants for a few days and see if it improves.
- Do not push out pee. Simply sit and relax. Allow the detrusor (bladder muscle) to work on its own when you pee. No bearing down, breathe and relax and if it feels difficult to empty the urine out get a squatty potty!
- Reduce “just in case” pee as much as possible. It is ok if it happens occasionally, but if it becomes a habit multiple times per day, this can lead to urge incontinence issues. Only go when your bladder is full (about 300 to 400 mL).
- Don’t wait too long. Overfilling the bladder decreases its ability to completely empty. The detrusor muscle becomes less effective at fully emptying the bladder once it’s stretched out.
Check out this PDF to find out about bladder irritants and substitutions.Continence Center for Women (brighamandwomens.org)
Balanced Body Pelvic & Orthopedic Physical Therapy
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