There are a few simple steps that can be done to promote a healthy bladder.
Good bladder habits
Adequate nutrition
A healthy diet to prevent constipation.
Suitable food, for example, wholemeal bread and wholemeal oat flakes as well as raw fruits and vegetables.
Sufficient quantity of
liquid for an adult means
1.5 to 2 litres per day.
Adequate fluid intake
It is most important to drink enough liquid during the day to avoid constipation and to support your digestion.
It is recommendable to drink 1.5 to 2 litres of fluid a day. You should also limit your consumption of tea, coffee and alcohol as these can irritate the bladder.
Regular excercising
Excercising regularly is very important for people with constipation problems and can remarkably improve their condition. Suitable exercises that put just little pressure on the abdominal region and the pelvic floor are, for example: walking, swimming, dancing and cycling.
Regular relaxation
If incontinence is a heavy burden for you it is very important to find mental balance. Get used to NOT concentrating on your sorrows. Try to consciously integrate things that make you happy into your everyday life, like meeting friends, going to cinema or just going for a walk. It can also be helpful to learn certain relaxation techniques.
An easy to learn excercise is the progressive muscle relaxation according to Jacobson. However, there are many other suitable methods like autogenous training, yoga and meditation. It is not very important which method you choose rather than exercicising regularly, daily at the best.
In addition
Avoid "just in case" going to the toilet, only empty the bladder when necessary.
Ask your doctor to review your medication.
Avoid urine infection by practicing good hygiene habits and drinking plenty.
