Strengthening pelvic floor muscles is for everyone. No matter your age or gender, stronger pelvic floor muscles will benefit you.
Pelvic floor exercises can strengthen the muscles around the bladder, bowel, uterus, vagina, and penis. Strong pelvic floor muscles can mean:
Increased sensitivity during sex and stronger orgasms.
Help reduce the symptoms of erectile dysfunction and urinary leaking.
Bladder Basics
Timing:
Aim to void every 2-4 hours during the day and 0-1 times at night.
Avoid frequent "just in case" voids as it may create issues with urgency/frequency. Preempting the need before a long journey or event is okay. Just be aware of doing it every time you see an available bathroom.
Urgency:
You should be able to defer bladder urge if needed without leaking.
Emptying:
You should not need to push/strain to feel you've emptied your bladder.
There is always a little residual volume in the bladder after voiding - you don't have to get every last drop out.
Hydrate
Hydrate: One should consume around 60-150 oz/day of fluids, including water, other beverages, and food. On just water alone, you should aim to consume approximately 30-50 oz/day.
Maintaining a steady fluid intake during the day (versus drinking large amounts only a couple of times per day) can help minimize periods of strong urgency/frequency.
Sleep Habits
Be clear about why you're waking up. It is normal to wake up 0-1 times per night to void. However, waking up even once can be disruptive to sleep.
Ask yourself:
Is your sleep disrupted because of your bladder, or are you sleeping poorly/awake for another reason? Are you going to the bathroom just because you're up? If you realize that your waking is due to issues with the quality of your sleep, you have a sleep problem, not a bladder problem. Contact your Apeiron Life Client Advocate for guidance on sleep hygiene.
These strategies can help minimize the chances that you'll wake up.
Avoid large amounts of fluid intake within 2 hours of going to sleep. Sips of water or a cup of tea are ok.
Avoid alcohol (especially closer to bedtime) as it can irritate the bladder and disrupt sleep.
Take diuretic medications earlier in the afternoon/evening to minimize nighttime voiding.
One bathroom trip before you get into bed is ok.
Beneficial to the Bladder
Consuming foods high in hydration rather than just consuming liquids can help to hydrate without flushing the system.
High hydration foods:
Fruits : Melons, Oranges, Pineapple, Grapes, Pears, Apples, Applesauce
Vegetables: Cucumbers, Peppers, Celery, Spinach, Tomatoes, Zucchini
Soups, Oatmeal, Congee
Fresh Fruit popsicles
Smoothies (add spinach for extra hydration)
Gel-forming fiber for hydrating your stool:
Apples, Pears, Bananas,
Dried prunes, Figs,
Oatmeal, Lentils, Wheat bran, Barley
Artichoke, Green peas, Sweet potatoes
Psyllium husk
Flaxseeds, Chia seeds
Bladder Irritants
For some, the below list of beverages and foods can set off urinary urgency and frequency symptoms or exacerbate bladder pain. Work with your Apeiron Life Client Advocate to determine which ones may impact your system.
Artificial sweeteners
Coffee (even decaf), Tea (even herbal)
Caffeinated drinks
Carbonated drinks
Fruit and vegetable juices
Apples, Citrus, Cranberries, Tomatoes
Spicy foods
Dairy
Vinegar
Pelvic Floor Exercises
Try a few variations to decide which works for you. Alternative exercises such as bridges, bird-dog, and others may also benefit your core and pelvic floor strength.
Kegels
Either lie on the floor or in a relaxed position, and focus on releasing your muscles. Identify your pelvic floor muscles by:
Squeezing the muscles around your vagina or penis as if trying to stop urine flow.
Squeezing the muscles around your anal passage as if trying to stop passing wind.
Start by focusing on your breathing as you perform your exercises.
Breathe in and 'lift' your pelvic floor.
Breathe out and relax your pelvic floor.
Repeat 10-15 times in a row.
Like any muscle workout, consistency is key. Repeat daily.
Once you master your pelvic floor control, try holding the inward squeeze for longer (up to 10 seconds).
Pelvic Floor Therapy
Sometimes, managing on your own isn’t enough! Pelvic physical therapy is the best place to seek expertise to ensure your bladder doesn’t disrupt your life. For many people, just one or two PT sessions can give you the tools to get your bladder back on track.
Speak with your Apeiron Life Client Advocate to connect with our board-certified pelvic health specialist.
Comments