As a general rule, most people urinate about 6-7 times per day. If you feel the need to pee more frequently or you experience a hard time holding in urine when sleeping and wake up more than once or twice a night, your bladder may be overactive. This condition can cause incontinence and other negative effects and should be treated as soon as possible.
5 Fun Facts made a list of the most effective tips that can help you treat an overactive bladder naturally.
5. Control your fluid intake.
It’s important to drink enough water during the day in order to stay hydrated, but drinking too much isn’t actually good for your health as it can cause you to use the bathroom more often. To avoid overwhelming your bladder, it’s better to reduce your fluid intake by 25% so that your bladder is not completely full.
- You should also avoid drinking coffee, black tea, alcohol, and carbonated beverages because they can put more stress on your bladder.
4. Train your bladder.
- Schedule bathroom breaks. To prevent incontinence, try to determine how often you go to the bathroom by keeping a voiding diary. Then add about 15 minutes to that time (for example, if you use the toilet every hour, schedule bathroom visits at every hour and 15 minutes). Go to the bathroom at each scheduled visit even if you don’t actually need to pee.
- Delay urination. You can address your overactive bladder by extending the period of time between your trips to the bathroom. Begin with small delays (about 30 minutes) and gradually work your way up to urinating every 3-4 hours.
- Practice double voiding. Double voiding is the technique of urinating twice in a short period of time. Here’s the most effective way to do it: Once you’ve finished urinating, wait for 20-30 seconds. After that, lean forward slightly and try to urinate again.
3. Control your weight.
Being overweight can aggravate bladder problems and cause stress incontinence. If you develop stress incontinence, your bladder leaks small amounts of urine when you’re physically active or when you cough or sneeze. Losing weight can help you relieve excess pressure on your bladder and surrounding muscles.
2. Get acupuncture.
Some studies show that acupuncture stimulation applied to the lumbosacral (lower back) region can help you increase bladder control and treat frequent urination by releasing stress and tension in the area.
1. Strengthen your muscles.
In order to control urination, you can strengthen the muscles of your bladder. First, you’ll need to identify those muscles by stopping the flow of urine midstream. Once you feel your pelvic floor muscles, you can start training them by doing the following exercises with an empty bladder for at least 6-8 weeks.
Dead bug crunches
The initial position: Lie on your back with your arms straight up to the ceiling and your knees bent to 90 degrees.
- Inhale, tighten your pelvic floor muscles, and extend your right arm beyond your head and right leg forward.
- Release your pelvic floor, exhale, and draw your arm and leg back to the initial position.
Repeat 10 times on each side.
The initial position: Stand with your back against the wall.
- Inhale, tighten your pelvic floor muscles, and lower to a chair-sitting position while keeping your back against the wall.
- Hold the position for 10 seconds.
- Exhale, lift yourself back up, and release your muscles.
Repeat 10 times.
The initial position: Lie on your back with your knees bent and your feet flat on the floor.
- Inhale, tighten your pelvic floor muscles, and push your hips off the floor.
- Hold this position for 10 seconds.
- While lowering your hips, exhale and relax your pelvic floor muscles.
Repeat 10 times.
Do you know any other ways to treat an overactive bladder? Share your opinions with us in the comments!
Illustrated by Natalia Tylosova and Sergey Raskovalov for 5FunFacts.com