It’s something you probably don’t like to talk about. Having episodes of urinary tract infections or bladder control issues can affect your quality of life dramatically. These problems are very common, especially in women who have had children and are experiencing menopause. Here are a few simple words of advice that can be extremely helpful to prevent infections and improve bladder control.
1. When sitting on the toilet, make sure your feet are on the floor. Lean forward at the waist while keeping your spine straight. Rest your hands on your thighs. This position allows your pelvic floor muscles to relax, optimizing complete emptying of the bladder.
2. Don’t go to the bathroom just in case, only go when your bladder is full. If you go too often, your bladder can shrink in size making it necessary to go too frequently in the long run. The flow time should be 8 to 10 seconds, not less.This proves that your bladder was full and needed to be emptied.
3. Drink lots of water. This dilutes the urine, preventing irritants from facilitating frequent voiding.
4. Be conscious of which foods might increase your frequency such as coffee, tea, diet soft drinks ,and limit consumption.
5. Practice Kegel exercises often, but never while voiding.