The material provided below is for informational purposes only. It is not intended to replace the diagnosis or treatment by a qualified healthcare professional. You should always seek medical advice before consuming any new medicines or supplements. AZO products referenced on this website are not intended to treat, cure, or prevent any disease such as overactive bladder, urinary tract infections, or vaginal infections.
Ladies, did you know millions of women in the United States struggle with bladder control issues?‡‡‡ If you are one of these women, you are not alone—it’s time to speak out about your bladder control issues. Grab a close friend who deals with bladder control challenges, and invite her to join you in our bladder control training program! And remember, these tips are for informational purposes. Nothing can replace the advice of healthcare professional. There may be other underlying issues that only a medical professional can diagnose and treat.
Stick to a Bladder Control Schedule
Sometimes big changes start with baby steps. Start a bladder control diary, and track when you feel the urge to use the bathroom. With a bladder journal, you can monitor when you have to go to the bathroom and then create a schedule that you can stick to. Your bladder control diary will highlight bladder patterns, for example; you may notice that you have to use the bathroom immediately after waking up, after meals and before bed, giving you a general idea of when your body has to use the bathroom so that you can monitor for urges outside of your “normal” schedule.
Controlling Bladder Issues is All About Intervals
Your bladder control diary will be necessary in identifying the length of time between urinations. While analyzing your usual urgency pattern, you will note how long each interval is. Your challenge is to extend the intervals as time goes on. In essence, you are disciplining your bladder to go when you want to go! Interval bladder control training can be difficult at first, so start small and work your way up. If you notice you normally have twenty-five minutes between each urge to go, extend that period by only five minutes the next day, and another five minutes the day after. This is your body, and you are the only one who knows what you can and cannot handle, so push yourself at your own pace. The best tactic for maintaining your goal time is keeping your mind off your bladder control issues. Listen to music, read an interesting magazine or put on your favorite talk show. Mind over matter!
Can’t Stop the Kegels
Many women have heard the term “kegel,” but are still unsure about what it actually is. Have you ever stopped the flow when you’re peeing? That’s a flex of your pelvic muscles and—you guessed it—that’s a kegel exercise! This can help maintain bladder control strength and help women who have difficulty reaching orgasm, so incorporate kegels into your daily bladder control training regimen. You can perform kegels virtually everywhere, but as a beginner, it’s easiest to start at home. Once you’ve identified your pelvic floor muscles, lie on your back and hold the contraction for at least five seconds, then relax for another five seconds. The best thing about kegels is that they can be done either sitting down or standing up. Your goal is to work on keeping the muscles contracted for a minimum of 10 seconds and relaxing for 10 seconds. Challenge yourself to do three sets of 10 repetitions each day to help support your bladder controlling muscles, and ultimately your bladder control issues.
Now that you have your bladder-training regimen in place, don’t forget your close friend is there to encourage you every step of the way!
‡‡‡ Omnibus Bladder Consumer Study commissioned by i-Health, Inc. the distributor of AZO Bladder Control™