An overactive bladder causes a sudden and uncontrollable urge to urinate, and this can happen multiple times during the day and night. Overactive bladder can lead to embarrassing situations and may impact one’s professional as well as social life. If one is dealing with this condition, the following lifestyle tips for managing overactive bladder may help:
- Avoid certain foods and drinks: Some foods and drinks can irritate the bladder and worsen the condition, so one should limit the intake of diuretics like caffeine and alcohol as they increase urine production. One can also avoid certain foods to see if it helps improve the symptoms. The foods can be added back to one’s diet after some days, one at a time, while observing for any changes in the symptoms after consuming a particular food. If a particular food aggravates the symptoms, one should avoid it completely. Limit the intake of tea, coffee, alcohol, fizzy drinks, tomato-based foods, and citrus fruits.
- Add more fiber to the diet: Fiber-rich foods improve bowel movement and prevent pressure on the bladder. So, one should follow a fiber-rich diet that includes foods like oatmeal, whole grains, fruits, and vegetables. This is one of the most important lifestyle tips for managing an overactive bladder.
- Empty the bladder twice: Also known as double voiding, this tip is helpful if one is having trouble emptying their bladder. After urinating once, they can wait for a few seconds and try again. This may help empty the bladder and ease symptoms like leakage.
- Delayed urination: When one gets the urge to urinate, they can wait for a few minutes before going to the bathroom. One can start with a few minutes and gradually increase the duration to help control urine for a longer time. This can help one manage symptoms like urinary incontinence, but one should consult a doctor before following this tip.
- Maintain a schedule: If one has an overactive bladder, they can approach a healthcare provider to help them create a daily bathroom schedule or timetable. Instead of going to the bathroom when one feels the urge to urinate, they can go at the set times mentioned in the schedule. Following a timetable and going to the bathroom every two or three hours will prevent urinary urgency and help patients regain control.
- Lose weight: If one is overweight, shed the extra pounds can reduce the pressure on the bladder and help improve the condition.
- Indulge in bladder control exercises: This is one of the most important lifestyle tips for people with an overactive bladder. Pelvic floor muscle exercises like Kegels and quick flicks help strengthen the pelvic floor muscles and improve the symptoms.
While these simple lifestyle tips are helpful for managing an overactive bladder, one should consult a doctor to treat the condition better.