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Bladder control issues can be embarrassing and stressful, but there are ways to help regain bladder muscles and improve urinary continence. Pelvic floor exercises, also known as Kegel exercises, are a recommended way to strengthen the muscles under the bladder, uterus and bowel. These exercises can be done at any time and place, and simply involve tightening and releasing the muscles in the pelvic floor. Biofeedback is another method that uses electrodes to direct electrical impulses to the bladder, causing the muscles to contract and strengthen over time. Lifestyle changes can also help, such as maintaining a healthy weight, avoiding caffeine and alcohol, and wearing loose-fitting cotton clothing.
How to Regain Bladder Muscles
| Characteristics | Values |
|---|---|
| Weight | Maintaining a healthy weight is important as being overweight can weaken pelvic floor muscles and cause incontinence. |
| Bowel Habits | Straining to defecate can weaken the pelvic floor muscles. Avoid constipation by eating fibre-rich foods and staying hydrated. |
| Diet | Avoid caffeine, alcohol, spicy and acidic foods, and artificial sweeteners as they can irritate the bladder and worsen incontinence symptoms. |
| Smoking | Smoking increases the risk of bladder cancer and coughing puts strain on the pelvic floor muscles. |
| Clothing | Wear cotton underwear and loose-fitting clothes to keep the area around the urethra dry and prevent bacterial growth. |
| Bladder Habits | Avoid holding urine for too long as it can weaken bladder muscles and increase the risk of bladder infections. Use the bathroom regularly and take time to fully empty the bladder. |
| Sexual Activity | Urinate after sex to lower the risk of urinary tract infections. |
| Exercises | Pelvic floor exercises, also known as Kegel exercises, help strengthen the pelvic floor muscles and improve bladder control. These exercises involve tightening and releasing the pelvic floor muscles. |
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What You'll Learn
- Pelvic floor exercises, also known as Kegel exercises, can help strengthen bladder muscles
- Avoid caffeine, alcohol, and spicy and acidic foods as they can irritate the bladder
- Maintain a healthy weight as being overweight can weaken pelvic floor muscles
- Avoid constipation by eating fibre-rich foods and staying hydrated
- Avoid smoking as it increases the risk of bladder cancer and coughing puts strain on the pelvic floor muscles
Pelvic floor exercises, also known as Kegel exercises, can help strengthen bladder muscles
Pelvic floor exercises, also known as Kegel exercises, can help strengthen the bladder muscles. These exercises are simple to do and can be performed daily to help keep urine from leaking when you sneeze, cough, laugh, lift something, or have a sudden urge to urinate.
To identify your pelvic floor muscles, next time you are about to urinate, try to stop mid-flow. The muscles in your vagina, bladder, or anus that feel tight and move up are the pelvic floor muscles. Your thighs, buttock muscles, and abdomen should remain relaxed. Alternatively, you can try to imagine trying to stop yourself from passing gas. Once you have identified these muscles, you can start to perform Kegel exercises.
To perform Kegel exercises, ensure your bladder is empty, and then sit or lie down. Squeeze your pelvic floor muscles, trying not to pull in your tummy. Hold the squeeze for 2 seconds, relax the muscles, and then repeat this process 10 times. Breathe normally and relax while doing these exercises. Aim to gradually increase the hold time to 10 seconds with each squeeze. You may have to do Kegel exercises for a few months before you see any benefits.
In addition to Kegel exercises, there are other exercises that can help strengthen your pelvic floor. For example, pelvic tilts help strengthen your lower back and abdominal muscles, contributing to pelvic floor stability. To perform this exercise, lie on your back with your 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, and gradually increase the number of repetitions as your muscles get stronger.
It is important to note that doing Kegel exercises incorrectly or with too much force may cause vaginal muscles to tighten too much, which can lead to pain during sexual intercourse. Therefore, if you are unsure whether you are doing Kegel exercises correctly, it is recommended to consult your healthcare provider.
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Avoid caffeine, alcohol, and spicy and acidic foods as they can irritate the bladder
Caffeine, alcohol, and spicy and acidic foods can irritate the bladder and make leaks and other incontinence symptoms worse. Caffeine, present in coffee, tea, and most sodas, can irritate the bladder lining or upset the nervous system that controls the bladder and bowel. Coffee has the most significant effect on the bladder, and it is recommended to switch to decaffeinated coffee or low-acid instant coffee. Alcohol can irritate the bladder and disrupt the signals to your brain that indicate bladder overflow.
Spicy foods can irritate the bladder, with raw onions being a particular culprit. Acidics foods like citrus fruits, tomatoes, and cranberries can also irritate the bladder and cause urge incontinence. It is important to note that everyone reacts differently to foods, so it is recommended to keep a food diary to identify specific triggers and work with a dietitian to find bladder-friendly substitutes.
In addition to avoiding bladder irritants, there are several other ways to improve bladder health and regain bladder muscles. It is important to maintain a healthy weight as being overweight can weaken pelvic floor muscles and cause incontinence. Pelvic floor exercises, also known as Kegel exercises, can help strengthen the muscles that control the bladder and prevent leaks. It is also recommended to use the bathroom regularly and take enough time to fully empty the bladder when urinating.
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Maintain a healthy weight as being overweight can weaken pelvic floor muscles
Maintaining a healthy weight is crucial for bladder health, as being overweight can weaken the pelvic floor muscles and cause incontinence due to the pressure of fatty tissue on the bladder. Here are some tips to help you maintain a healthy weight:
Healthy Eating
Eating a nutritious and well-balanced diet is essential for maintaining a healthy weight. Incorporate a variety of healthy foods into your diet, such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Limit your consumption of unhealthy foods, such as sugary drinks, artificial sweeteners, and highly processed foods. Additionally, pay attention to your portion sizes to ensure you are not consuming more calories than you need.
Physical Activity
Regular physical activity is crucial for weight management and overall health. Aim to incorporate moderate or vigorous physical activity into your routine, such as walking or other forms of exercise you enjoy. If you are experiencing bladder control issues, avoid high-impact exercises and consider gentler activities that will not put as much pressure on your pelvic floor muscles.
Manage Constipation
Constipation can put pressure on the bladder and weaken the pelvic floor muscles. To prevent constipation, ensure you are consuming enough fibre in your diet and staying adequately hydrated. Certain foods, such as whole grains, vegetables, and fruits, are high in fibre and can help with this.
Avoid Irritants
Some foods and drinks can irritate the bladder and worsen incontinence symptoms. Caffeine, alcohol, spicy foods, acidic foods (like citrus fruits), and carbonated drinks may increase the urgency to urinate or cause bladder discomfort. Reducing or eliminating these from your diet may help improve bladder control and overall bladder health.
Healthy Habits
In addition to diet and exercise, other healthy habits can support weight management. Getting optimal sleep, reducing stress, and quitting smoking are all important factors in maintaining a healthy weight and overall well-being. These habits can also have a positive impact on bladder health, as smoking and stress can contribute to bladder problems.
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Avoid constipation by eating fibre-rich foods and staying hydrated
Regaining bladder control involves strengthening the bladder muscles, which can be done through Kegel or pelvic floor exercises. However, a prerequisite to these exercises is avoiding constipation, as too much stool in the colon can put pressure on the bladder. This can be achieved by eating fibre-rich foods and staying hydrated.
Fibre-rich foods are essential for preventing constipation. Fibre supports the microbiome, maintaining a healthy balance of bacteria in the digestive tract. It also aids gut motility by coordinating muscle contractions in the intestines, facilitating the passage of food through the digestive system. Soluble fibre, found in foods like potatoes and apples, dissolves in water, forming a gel that adds bulk to the stool and acts as a natural stool softener. Insoluble fibre, found in the outer skins of potatoes and apples, provides additional digestive benefits. It is recommended that women consume 25-30 grams of fibre per day, while men should aim for 30-38 grams.
To increase fibre intake, incorporate whole grains, fruits, and vegetables into your diet. Prunes and apples are particularly effective due to their high fibre content and the presence of sorbitol, a naturally occurring sugar alcohol that stimulates bowel movements. Other fibre-rich foods include spinach, tomatoes, and broccoli. It is also beneficial to opt for whole-grain toast instead of refined flour products, which are low in fibre.
In addition to dietary fibre, staying hydrated is crucial for preventing constipation. Fluids, especially water, help soften the stool and facilitate its passage through the colon. Caffeinated beverages, such as coffee and tea, can stimulate the bowels, but it is important to be mindful of their diuretic effects, which can lead to dehydration. Therefore, it is recommended to balance caffeine intake with an adequate water intake.
While increasing fibre and fluid intake, it is essential to maintain a healthy weight through physical activity and a balanced diet. Being overweight can put pressure on the bladder and contribute to incontinence. High-fat foods, such as fried foods, processed meats, and commercially baked goods, can lead to constipation and impact bladder control. Reducing the consumption of these foods and incorporating more fibre-rich options can help improve bladder health and regain bladder muscles.
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Avoid smoking as it increases the risk of bladder cancer and coughing puts strain on the pelvic floor muscles
Smoking is detrimental to bladder health in several ways. Firstly, it is the number one risk factor for bladder cancer. It triples the risk of bladder cancer compared to non-smokers. Bladder cancer is the fifth most common solid organ cancer in the UK.
Secondly, smoking is a bladder irritant and can cause overactive bladder (OAB) symptoms. It increases the risk of urge urinary incontinence, which is when a strong, sudden urge to go to the bathroom results in leaking urine. This is caused by poor circulation (atherosclerosis) to the bladder and lower urinary tract. Smoking is one of the major risk factors for poor circulation.
Thirdly, coughing puts strain on the pelvic floor muscles. Smokers often develop a chronic cough, and every cough weakens and damages these muscles by putting extra pressure on them. This can lead to stress incontinence, which is when urine leaks due to a loss of stability and strength in the pelvic floor.
To improve bladder health, it is crucial to quit smoking and repair any damage to the pelvic floor muscles. Pelvic floor exercises, also known as Kegel exercises, can help strengthen these muscles and prevent urine leakage. These exercises involve squeezing the pelvic floor muscles, holding the squeeze for gradually increasing durations, and then relaxing the muscles. Maintaining a healthy weight, eating high-fiber foods, and avoiding bladder irritants like caffeine, alcohol, and spicy foods can also help improve bladder health.
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Frequently asked questions
Kegel exercises, also known as pelvic floor exercises, are a series of exercises designed to strengthen the muscles of the pelvic floor. These exercises can be done at any time and place, whether you are sitting, lying down, eating, driving, or watching television.
To do Kegel exercises, you must first identify your pelvic floor muscles. To do this, you can try stopping the flow of your pee when you’re sitting on the toilet. Once you know what this feels like, you can start doing Kegels by tightening and then releasing these muscles.
You should do Kegel exercises 3 times a day. Each session should consist of 10 repetitions, 3 to 5 times. You may have to do Kegel exercises for a few months before you see any benefits.
Aside from Kegel exercises, you can also improve your bladder health by maintaining a healthy weight, avoiding caffeine and alcohol, and wearing cotton underwear and loose-fitting clothes.
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