- Drink 8-10 8 oz. glasses of water daily
- Vaids 6-8 times in 24 hours
- Normal voiding intervals: 2-5 hours apart
- No night time voiding if you're under the age of 65
- Each urination stream should last 8-10 seconds
- Avoid bladder iritants:
- Certain medications
Proper bladder habits can aid a great deal in controlling issues such as urinary incontinence, urinary tract infections, and yeast infections. Understanding how to keep your bladder healthy can keep you more active and self-assured as you age. Following are guidelines to keeping and maintaining a healthy bladder.
The Pelvic Brace is one of the activities you can do to prevent diastasis recti and also make your core stronger.
How to do the pelvic brace?
*if you go to our facebook page we actually just did a video on it so you can have a visual.
The pelvic brace combines a pelvic floor contraction with a contraction of the lower abdominal muscles. Together these muscles create an internal girdle to support your bladder and pelvic organs. To exercise the lower abdominal muscles (near the pubic bone) draw in your belly muscles as if you were trying to zip up a pair of pants that are too tight. This brings your belly button towards your spine without moving or tilting your pelvis. Most people find it easier to tighten the abdominals while they are exhaling or blowing out.
If any of these exercises are difficult you may need additional exercises to strenghthen your leg and trunk muscles.
The pelvic brace and cough
Practice using the pelvic floor during a cough. Breathe in, as you prepare to cough, bring your hand to your mouth and do the pelvic brace. Hold the muscle and cough. Now relax and brace. If coughing is too much strain on your muscles try this activity while clearing your throat. Repeat___times.
The pelvic brace and lifting
Practicing using the pelvic brace during lifting. Place a lightweight object of __lbs. on a table or the floor. Place your feet shoulder width apart and keep your back straight. Bend your knees to reach the objedct, do the pelvic brace and lift. Repeat___times.
The pelvic brace and sit to stand
Practice using the pelvic brace while coming to stand. Breathe in as you prepare to stand do the pelvic brace. Hold the muscles and stand up. Be sure your therapist has shown you the proper technique. Repeat ___times.
Tips To Maintain Good Bladder Habits:
1. Maintain a good fluid intake. Depending on your body size and environment, drink 4-8 cups (8oz each) of fluid per day unless otherwise advised by your doctor. Not enough fluid creates a foul odor and dark colored urine.
2. Limit the amount of caffeine (coffee, soda, chocolate or tea) and citrus foods that you consume, as these foods can be associated with increased senssation of urinary urgency and frequency.
3. Limit the amount of alcohol you drink. Alcohol increases urine production and also makes it difficult for the brain to coordinate bladder control.
4. Avoid constipation by maintaining a balanced diet of dietary fibers.
Practice these habits and enjoy a healthy bladder!
HOW TO KEEP YOUR BLADDER DIARY
The main purpose of the bladder diary is to document how your blader functions. A diary can give your health care provider an excellent picture of your bladder functions, habits adn patterns. The diary is first used as an evalution tool. Later, it is used to measure your progress. Please complete a bladder diary every day for 2 day and bring it with you to your appoitment.
In the beginning, continue to go about your diary life as normal.You are making a written record of your normal bladder patterns so please avoid making any changes in your bladder routines. Your diary will be much more accurate if you fill it out as you go through the day. It can be very difficult to remember at the end of the day exactly what happened in the morning. The diary plays an importmant part in your health care provider's ability to understand your problem and should not be taken lightly.
Also, if possible , remeber to change your pad or clathing whenever you feel yourself leaking or notice that you are damp. A dry pad or pair of underwear will increase your awereness or problems and improve the accuracy of your record.
Column 1- Type & Amount of Fluid Intake & Food Intake:
Record the tyoe and amount of fluid you drank(in Ounces).
The type and amount of food you ate.
Note the hour you went to sleep and when you woke up for the day.
Column2- Amount voided(Urinated:
Write the amount of urine voieded in ounces in the box at the appropriate time interval for each time you urinate during the day.
Column 3- Amount of Leakage:
SMALL=drop or two of urine
MEDIUM= Wet underwear
LARGE= wet outerwear or floor
Sabina Weaver, MSPT-ATC-L Pelvic floor specialists, Dry Needling Certified