Better Bladder Control Tips That Will Shock You!
In a Clinical Study, 90% Reported Reduced Visits to the Bathroom and Fewer Leaks and Accidents. Loss of bladder control, or incontinence, is surprisingly common. The condition affects 1 in 3 women aged 18 through 65. But there’s good news if you experience leaks: A few small lifestyle changes can offer big relief. Check out these 6 medication- and surgery-free tips for providing relief and preventing leaks in the future.
1. Limit Fluids
Your urine should be pale yellow, but it doesn’t need to be clear. Ignore the advice that you need to drinks lots of water to flush out toxins—just drink when you’re thirsty.
2. Do Kegels
Quickly squeeze and release your pelvic floor muscle (the one you use to stop and start urine flow) 20 times. Then slowly do 20 more, holding each squeeze for 10 seconds.
Think brain over bladder. New research shows that relaxation and visualization exercises may help you have fewer episodes of incontinence.
4. Check your diet
Consider cutting out acidic foods and drinks, such as oranges, lemons, apples and alcohol, because experts believe the acidity irritates the bladder. Also, limit your total daily fluid intake to 60 oz (or about 7½ cups of water).
5. Shed a few pounds
Weight loss reduces the pressure that’s placed on the bladder, and may relieve that “I have to go right now” feeling. Research shows that dropping just 10% of your body weight is associated with improvement in symptoms.
6. Try tampons (yes, really!)
High-impact activities like running can cause leaks. To stay dry, insert a super tampon, which slightly lifts up the urethra—the bladder opening—to support it while you move around. (Remove it immediately after your workout.)
7. Better Bladder Control:
Better Bladder™ helps reduce the frequency of daytime & nighttime urination, the urgency of urination, & embarrassing leaks & accidents.
Dietary Supplement Womens Health Supports healthy bladder strength* Clinically-studied effectiveness A Pure, Simple Natural Solution Better Bladder™ for Women dietary supplement contains highly concentrated pumpkin seed extract to: Support healthy bladder strength* Promote healthy urinary tract and bladder function
SOURCES: Mary Pat FitzGerald, MD, urogynecologist, Loyola University Chicago Stritch School of Medicine; Rebecca Shaffer, MD, attending urogynecologist and assistant professor, University of Vermont College of Medicine