Dominic Stone
Bladder control issues can be uncomfortable and embarrassing, but there are several ways to improve them. Pelvic floor exercises, also known as Kegels, can help strengthen the muscles that control the bladder. These exercises involve tightening and releasing the pelvic floor muscles, which can be located by pretending you need to urinate and then stopping the flow. Other ways to improve bladder control include maintaining a healthy weight, avoiding bladder-irritating foods and drinks, and wearing loose-fitting, cotton clothing.
How to loosen bladder muscles
| Characteristics | Values |
|---|---|
| Pelvic floor muscle training exercises | Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds, then release. Repeat this movement 10-15 times, gradually increasing as your muscles get stronger. |
| Avoid | Being overweight, straining to poo, caffeine, spicy and acidic foods, alcohol, constipation, smoking, high-impact exercise, sit-ups, medications that calm your nerves, and tight-fitting pants and nylon underwear. |
| Seek | Pelvic floor exercises, biofeedback, a healthy weight, a relaxed position while urinating, cotton underwear and loose-fitting clothes, regular exercise, and a healthy diet. |
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What You'll Learn
- Pelvic floor exercises, also known as Kegels, can help loosen bladder muscles
- Losing weight can help to reduce pressure on the bladder
- Avoid bladder irritants like caffeine, alcohol, spicy foods, and acidic foods
- Wear loose-fitting cotton clothing to keep the area dry and prevent bacteria
- Avoid constipation by eating fibre-rich foods and staying hydrated
Pelvic floor exercises, also known as Kegels, can help loosen bladder muscles
Kegel exercises are a type of pelvic floor muscle training that can help strengthen the muscles under the bladder, improving bladder control and reducing leaks. To identify the correct muscles to engage during Kegel exercises, one can try to imagine stopping the flow of urine mid-stream. These are the muscles that one should focus on relaxing and contracting during Kegels.
There are several specific exercises that can help relax and condition the pelvic floor muscles. The "quick flick" Kegel involves quick contractions of the pelvic floor muscles to help activate them faster and stronger, which can be useful for preventing leaks during sneezing or coughing. To perform this exercise, one can lie on their back with bent knees and feet flat on the floor, exhale, and quickly contract and release the pelvic floor muscles.
Other exercises that can help include the bridge pose, squats, pelvic tilts, and bird-dog exercises. The bridge pose involves lying on the back with bent knees and engaging the pelvic floor muscles while lifting the hips towards the ceiling. Squats work the lower body muscles, including the pelvic floor, and can be done by standing with feet shoulder-width apart and lowering the body as if sitting back in a chair while engaging the pelvic floor. Pelvic tilts can be done by lying on the back with bent knees and tightening the abdominal muscles while pressing the lower back into the floor. The bird-dog exercise involves starting on all fours and engaging the core muscles while extending the left leg and right arm simultaneously.
It is important to note that it may take a few months of consistently performing pelvic floor exercises before seeing any benefits. Additionally, consulting with a pelvic floor physical therapist can be helpful for those new to these exercises or seeking extra guidance.
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Losing weight can help to reduce pressure on the bladder
Losing weight can be an effective way to reduce pressure on the bladder and improve symptoms of overactive bladder. Excess weight, particularly in the midsection, increases pressure on the bladder, which can lead to urinary incontinence. By losing weight, you can decrease this pressure and improve bladder control.
Obesity is a well-known risk factor for urinary incontinence, and studies have shown a strong association between excess weight and urinary incontinence, especially stress incontinence. For example, a review of epidemiological literature found that for every 5-unit increase in BMI, the odds of developing urinary incontinence increased by 30 to 60 percent over a 5 to 10-year period. Additionally, obesity can decrease blood flow and nerve activity, further contributing to issues with bladder control.
The benefits of weight loss in reducing pressure on the bladder have been demonstrated in several studies. One study, published in the New England Journal of Medicine, found that women who participated in an intense weight loss group and lost an average of eight percent of their body weight experienced a 47 percent decrease in incontinence episodes. Another study, funded by the National Institutes of Health, found that moderate weight loss in a group of heavy women who followed a six-month diet and exercise program reduced the frequency of urinary incontinence episodes by nearly half.
It is important to note that even a small amount of weight loss can help relieve pressure from the pelvic floor and improve symptoms of urinary incontinence. Additionally, maintaining a healthy weight can provide other health benefits, such as lowering blood pressure, improving cholesterol levels, and reducing the risk of cardiovascular disease and type 2 diabetes.
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Avoid bladder irritants like caffeine, alcohol, spicy foods, and acidic foods
Bladder irritants like caffeine, alcohol, spicy foods, and acidic foods can worsen bladder symptoms and cause bladder leaks. Caffeine, for instance, can irritate the bladder and increase incontinence. Coffee, in particular, has the biggest effect, so it is advisable to stop drinking it or switch to decaffeinated coffee.
Spicy foods, such as curries, can also irritate the bladder and worsen incontinence symptoms. Similarly, acidic foods like citrus fruits can have the same effect. Therefore, it is recommended to limit or avoid these types of foods and drinks if you have an overactive bladder or bladder pain.
While it is not necessary to completely eliminate these bladder irritants from your diet, being mindful of your food choices and planning accordingly can help reduce symptoms. For instance, if you know that caffeine or spicy foods tend to trigger bladder issues, you might want to avoid consuming them close to bedtime or before activities where access to a bathroom may be limited.
In addition to dietary changes, other treatments can provide relief from bladder issues. These include physical therapy, oral medications, and outpatient procedures. Consulting with a urology specialist or a healthcare professional can help determine the most appropriate course of action for managing bladder health.
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Wear loose-fitting cotton clothing to keep the area dry and prevent bacteria
Wearing loose-fitting cotton clothing is an important step in keeping the bladder healthy. Cotton is a breathable fabric that helps keep the area around the urethra dry. This is essential because tight-fitting pants and synthetic fabrics like nylon can trap moisture, creating an environment for bacteria to grow. This bacteria can then travel up to the urethral opening, potentially leading to a urinary tract infection.
Cotton underwear is also recommended for similar reasons, as it can help keep the area dry and prevent bacterial growth. Additionally, it is important to wipe from front to back after using the toilet, especially after a bowel movement. This is to prevent gut bacteria from entering the urethra, which can also lead to infection.
Another way to prevent bacterial infections is to urinate after sex. Sexual activity can transfer bacteria from the bowel or vaginal cavity to the urethral opening, so urinating soon after can help lower the risk of infection. It is also important to note that holding urine in the bladder for too long can weaken bladder muscles and make an infection more likely. Therefore, it is recommended to urinate at least once every 3 to 4 hours and to take the time to fully empty the bladder.
In addition to these preventative measures, maintaining a healthy weight can also help keep the bladder healthy. Being overweight can put pressure on the bladder and pelvic floor muscles, leading to incontinence. A healthy diet and regular exercise can help manage weight and improve bladder health.
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Avoid constipation by eating fibre-rich foods and staying hydrated
Constipation can put pressure on the bladder and prevent it from expanding properly. This can be avoided by eating fibre-rich foods, staying hydrated, and exercising regularly.
A diet rich in fibre can help prevent constipation. Fibre-rich foods include whole grains, fruits, and vegetables. For example, lentils, beans, broccoli, and berries are all excellent sources of fibre. Fibre supplements are also available, but it is best to get fibre from whole foods.
It is also important to stay hydrated by drinking enough water. Water helps to soften stools, making them easier to pass. This reduces the risk of constipation and the associated pressure on the bladder.
In addition to a high-fibre diet and adequate hydration, regular physical activity can help prevent constipation and maintain a healthy weight. Being overweight can put pressure on the bladder and cause incontinence. Exercise can also help improve bladder control and reduce leaks.
It is worth noting that certain foods can irritate the bladder and make incontinence worse. These include spicy and acidic foods, such as curries and citrus fruits, as well as caffeinated drinks like coffee and tea. Limiting these foods and drinks may help improve bladder control.
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Frequently asked questions
There are no exercises to loosen bladder muscles, but pelvic floor exercises can help strengthen the muscles that control the bladder. These exercises involve tightening and releasing the muscles in the pelvic floor.
If you are doing Kegels correctly, you should notice your symptoms improve gradually over several weeks. For example, you may find that you don't leak pee as often. You can also try inserting a finger into your vagina or rectum and squeezing the muscles around it. If you feel the muscles tighten and move up and down, you are doing it right.
Aim to do pelvic floor exercises for at least 10 repetitions, 3 to 5 times a day. You may have to do these exercises for a few months before seeing any benefits.
Yes, maintaining a healthy weight, diet, and lifestyle can help improve bladder health. Avoid caffeine, alcohol, spicy and acidic foods, and wear loose-fitting cotton clothing to keep the area dry.
