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Bladder training is an important form of behaviour therapy that can be used to treat urinary incontinence. Urinary incontinence is the involuntary loss of urine, which can be treated through lifestyle changes, medication, or surgery. Bladder training is a low-cost and low-risk treatment that can be done with or without the guidance of a health professional. The goal of bladder training is to increase the amount of time between urination and the volume of urine the bladder can hold. This can be achieved by following a fixed voiding schedule, using urge suppression techniques, and doing pelvic floor exercises.
Training your bladder
| Characteristics | Values |
|---|---|
| Purpose | To treat urinary incontinence, increase time between urination, and reduce the sense of urgency |
| Techniques | Urinating on a schedule, Kegel exercises, pelvic floor exercises, biofeedback, bridge pose, squats, pelvic tilts, bird-dog exercise |
| Timeframe | 6 to 12 weeks |
| Tracking | Keep a diary of bladder activity and times of urination |
| Diet | Avoid caffeine and spicy, acidic foods |
| Weight | Maintain a healthy weight to reduce pressure on the bladder |
| Lifestyle | Avoid constipation, straining, and smoking |
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What You'll Learn
- Bladder training is a form of behaviour therapy to treat urinary incontinence
- Keep a diary of your bladder activity to help you see progress and identify problem areas
- Avoid bladder irritants like caffeine, spicy food, and citrus fruits
- Lose excess weight to reduce pressure on the bladder
- Pelvic floor exercises strengthen the muscles and can help prevent leaks
Bladder training is a form of behaviour therapy to treat urinary incontinence
Bladder training is a form of behaviour therapy that can be used to treat urinary incontinence. Urinary incontinence is the involuntary loss of urine, which can be treated through lifestyle changes, medication, or surgery. Bladder training is a low-cost and low-risk treatment option that can be attempted with or without the guidance of a health professional.
The goal of bladder training is to increase the time between urination and the amount of fluid the bladder can hold, thereby reducing leakage and the urgency associated with the problem. The treatment involves following a fixed voiding schedule, regardless of the urge to urinate. If the urge arises before the assigned interval, urge suppression techniques such as relaxation and Kegel exercises can be employed.
To begin bladder training, it is important to first keep track of urination and leakage over a day or two. This data will help determine the average interval between urinations. Based on this, a starting interval for the training can be set, which is typically 15 minutes longer than the usual interval. For instance, if the average interval is one hour, the starting interval can be set to one hour and 15 minutes.
Once the interval is set, the bladder is emptied in the morning and not again until the set interval is reached. If the time arrives before the urge is felt, one should still urinate. If the urge arises before the time is up, one must remind themselves that their bladder is not full and employ techniques to delay going. As success is achieved, the interval can be lengthened in 15- to 30-minute increments until a comfortable duration of three to four hours is reached.
It is important to note that bladder training may take between six to twelve weeks to accomplish, and setbacks are common. Keeping a diary of bladder activity can help track progress and identify problem areas. In addition to bladder training, pelvic floor exercises can also help strengthen the pelvic floor muscles and improve incontinence.
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Keep a diary of your bladder activity to help you see progress and identify problem areas
Keeping a bladder diary is a simple, free, and low-risk way to help you see your bladder activity progress and identify problem areas. It can be a very useful tool whether you're trying bladder training on your own or with the guidance of a health professional.
To keep a bladder diary, start by tracking the times you urinate or leak urine during the day for a day or two. This will help you calculate, on average, how many hours you wait between urinations. This information can then be shared with your healthcare provider, who can use it to determine a treatment plan. For example, if you're going to the bathroom every 30 minutes, your doctor may recommend an intervention called timed voiding, which is essentially bladder retraining.
A bladder diary can also help you identify behaviours that you can change. For instance, you may realise that you're drinking a lot right before bed or consuming more caffeinated drinks than you thought. This information can be very useful to your doctor in determining the underlying causes of your bladder issues.
Additionally, a bladder diary can help you see your progress as you continue bladder retraining. It can be discouraging to experience setbacks, but by keeping a diary, you'll be able to visually track your progress and notice that you're having more and more good days.
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Avoid bladder irritants like caffeine, spicy food, and citrus fruits
Bladder irritants can worsen the symptoms of an overactive bladder (OAB) and increase the urgency and frequency of urination. Caffeine, spicy food, and citrus fruits are some of the most common bladder irritants.
Caffeine is a diuretic and a bladder irritant, which means it causes your kidneys to produce more urine and makes your bladder more sensitive. Coffee, tea, and chocolate all contain caffeine. Even decaf coffee and tea contain some caffeine, and chocolate contains about 1/4 the amount found in a cup of coffee. If you're sensitive to caffeine, it's best to limit your intake or switch to decaffeinated options.
Spicy foods can irritate the bladder lining and worsen symptoms. It is thought that the capsaicin in spicy foods can have a similar effect on the bladder as it does on the tongue and mouth, causing a burning sensation. If you want to add flavor to your food, you can use herbs instead of spices.
Citrus fruits, such as oranges, grapefruits, lemons, and limes, are high in citric acid, which can irritate the bladder and trigger the urge to urinate. However, this doesn't mean you should avoid all fruits. Less acidic fruits such as apples, bananas, blueberries, and pears can be included in your diet, as they provide key nutrients and fiber.
It's important to note that everyone reacts differently to foods, and you may find that you can tolerate certain bladder irritants in small quantities or when consumed occasionally. Keeping a food diary can help you track your diet and symptoms, allowing you to identify specific bladder irritants that affect you. While eliminating irritating foods can provide relief, it is not a cure, and you may be able to reintroduce them into your diet later.
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Lose excess weight to reduce pressure on the bladder
Losing excess weight can help reduce pressure on the bladder and improve symptoms of overactive bladder. Excess weight can increase pressure on the bladder, causing overactivity. In addition, obesity can decrease blood flow and nerve activity, leading to issues with bladder control.
A study published in the New England Journal of Medicine found that women who lost an average of eight percent of their body weight experienced a 47 percent reduction in incontinence episodes. Even a small amount of weight loss can help alleviate symptoms. Losing weight in the midsection, in particular, will decrease pressure on the bladder.
Exercises such as jumping rope, squats, and Kegels can help with weight loss and also strengthen the pelvic floor muscles, improving bladder control. Pelvic floor exercises involve squeezing the pelvic floor muscles for two seconds, relaxing, and repeating 10 times. Gradually increase the hold time to strengthen these muscles and improve bladder control.
In addition to exercise, dietary changes can aid in weight loss. A high-fiber diet that includes fruits, vegetables, and whole grains can be beneficial. It is also important to avoid bladder-irritating foods such as caffeine, acidic or spicy foods, and citrus fruits.
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Pelvic floor exercises strengthen the muscles and can help prevent leaks
Pelvic floor exercises are an effective way to strengthen the muscles under the bladder, which can help prevent leaks. These exercises are especially beneficial for those experiencing urinary incontinence, which is the involuntary loss of urine.
To perform pelvic floor exercises, it is important to first identify the correct muscles. One way to do this is to imagine that you are trying to stop the flow of urine. The muscles that contract during this attempt are the pelvic floor muscles. Another method to identify these muscles is to start urinating and then stop mid-flow. The muscles that contract to stop the urine flow are the pelvic floor muscles.
Once you have located the pelvic floor muscles, you can perform exercises to strengthen them. One such exercise is the bridge pose. To do this, lie on your back with your knees bent and feet hip-width apart. Place your arms at your sides, with your palms facing down. Inhale and lift your hips towards the ceiling, engaging your pelvic floor muscles. Hold this pose for 10-15 seconds and maintain steady breathing. Slowly lower your hips and repeat for 10-15 repetitions.
Another exercise is the pelvic tilt, which helps strengthen the lower back and abdominal muscles, contributing to pelvic floor stability. 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 this position for a few seconds, then release. Repeat this movement 10-15 times, and gradually increase the number of repetitions as your muscles strengthen.
It is important to note that pelvic floor exercises should be done correctly to be effective. Avoid tightening your abdomen, buttocks, or thighs during these exercises. Additionally, it may take a few months of regular practice before you see any benefits.
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Frequently asked questions
Bladder training is a form of behavioural therapy that can help treat urinary incontinence. It involves following a fixed schedule for urination, regardless of the urge to go. The goal is to increase the time between urination and the amount of fluids the bladder can hold.
First, keep a diary of your bladder activity for a couple of days to calculate the average time between urination. Then, add 15 minutes to that interval and use that as your starting interval for training. For example, if your average interval is one hour, make your starting interval one hour and 15 minutes.
Pelvic floor exercises, also known as Kegels, are a great way to strengthen your bladder muscles. You can do these by quickly squeezing your pelvic floor muscles, holding for 2 seconds, and then relaxing. Repeat this 10 times and aim to gradually increase the hold time to 10 seconds. Other exercises that can help include the bridge pose, squats, pelvic tilts, and the bird-dog exercise.
Losing excess weight, avoiding caffeine and spicy/acidic foods, and increasing your fibre intake can all help improve bladder control.
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