Are you sometimes interrupted with the sudden urge to urinate? Whether you’re in the car, watching TV or visiting a friend, these occasional bladder issues could strike when you least expect it. If you struggle with occasional bladder control issues, you are all too familiar with the worry that is associated with staying near the bathroom, but there’s no reason to have to deal with it in silence. There are a few handy tips that you could practice to help you maintain bladder control. But first, let’s talk about how occasional bladder control issues can affect you, and the relationship between the brain and the bladder.
BLADDER SYMPTOMS: OCCASIONAL DISRUPTIONS
The majority of the time, occasional bladder control issues bring about an overwhelming sense of frustration and angst about needing to be near the bathroom. Is the embarrassment of bathroom dependency causing you to avoid leaving the house in case the sudden urge to urinate strikes? Not only can this cause you to miss out on some of life’s most important moments, but you’re also allowing occasional bladder issues to affect your self-confidence! And sometimes, the sudden urge to urinate can interrupt sleep, leading to fatigue and overall frustration.
THE BLADDER AND THE BRAIN
Did you know that occasional sudden urges to urinate don’t always mean your bladder is full? Normally a healthy bladder sends messages to the brain saying it’s full and to empty, which will cause the urge to urinate.1 However, for those who struggle with occasional bladder control issues, the nerves in the bladder tell the brain to release before it is actually full!
RELIEF OF OCCASIONAL BLADDER CONTROL SYMPTOMS
So what can you do to help alleviate your occasional sudden urges to urinate? Practice! The bladder, like all muscles, can potentially improve with simple exercises:
- Kegels2If you have ever tried to stop the flow while urinating, this action is called a Kegel. The flex of the pelvic muscles can help maintain bladder control strength, and luckily for us, they can be performed virtually anywhere. Start by holding a Kegel for two seconds at a time, and gradually increase until you can reach 10 seconds or more. Try incorporating them into your daily routine; aim to finish three sets of 10 repetitions each day.
- YogaYoga has wonderful benefits for the body’s overall well-being, but did you know it could also help maintain pelvic muscles, which may help with occasional bladder control issues?3 For starters, refer to this blog for specific yoga poses.
- IntervalsPay attention to the length of time in between each trip to the bathroom; this will show you your bladder interval. Your challenge will be to train your bladder into extending the intervals as time goes on. For example, if you start out with twenty minutes in between bathroom visits, try increasing that interval by five minutes each day until you reach one hour or more.
So if you struggle with occasional bladder control issues, remember to practice your three new exercises!
1 Bladder Anatomy http://emedicine.medscape.com/article/1949017-overview<
2 A How-To Guide to Kegels http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
3 Yoga for Urinary Problems http://www.livestrong.com/article/386512-yoga-for-urinary-problems/