Let’s start with some facts about Urination:
- Normal urination frequency typically ranges from 5 to 8 times a day.
- The usual interval between voiding should ideally be every 2 to 4 hours.
- During urination, the flow of urine should be smooth and discomfort-free, occurring in a steady stream until the bladder is fully emptied. It’s important to note that there should be no need for pushing or straining to facilitate bladder emptying.
- Any amount of leakage is not considered normal.
Understanding these aspects, what are considered good bladder habits?
Firstly, take your time when emptying your bladder. Avoid straining or pushing during urination and ensure thorough bladder emptying each time. Sit down and do not hover over the toilet. Take deep breaths to fully relax the pelvic floor muscles.
Consistently ignoring the urge to urinate or waiting excessively long periods (more than 4 hours between toileting) may seem convenient but is not conducive to bladder health. When individuals routinely ignore these signals or delay responding to them, the bladder may undergo several undesirable consequences. One notable impact is the potential for overstretching the bladder muscle. Just as other muscles in the body benefit from regular use and maintenance, the bladder also relies on periodic contractions to remain healthy. Ignoring the urge to urinate can lead to the bladder becoming distended, compromising its ability to contract effectively during subsequent voiding. Disrupting this natural rhythm by consistently delaying bathroom trips can lead to dysregulation in bladder function, potentially resulting in increased urgency, frequency, and even involuntary leakage.
Avoid the practice of preemptively going to the toilet “just in case” or urinating more frequently than every 2 hours. It’s generally unnecessary to respond immediately to the first urge as your bladder typically is not full at this time. Bladder retraining, along with spacing fluid intake throughout the day, can help improve urgency and frequency of urination. It’s essential not to let your bladder dictate your lifestyle.
Here are some top tips for maintaining good bladder habits:
- Maintain a healthy fluid intake of at least 50% of your body weight in fluid ounces of mostly water per day. Deviating from this balance can result in foul-smelling, dark urine.
- Aim for urine color that is pale yellow.
- Limit your consumption of bladder irritants: coffee, tea, soda, any carbonated drink, citrus foods and juices, dairy, sugary drinks, and drinks with artificial sweetener as these items can contribute to an increased sense of urinary urgency and frequency as these substances irritate the lining of the bladder.
- Moderate your alcohol intake, as alcohol not only boosts urine production but also hampers the brain’s ability to coordinate bladder control.
If you have tried these tips and feel like you are still feeling an increase in urgency & frequency of peeing, give us a call at Magic City Physical Therapy in Hoover, Alabama, and schedule a visit so we can stop letting your bladder control you!
