Overcoming the persistent urge to urinate can be annoying, embarrassing, and frustrating. For someone with an overactive bladder (OAB), attending a social gathering, or being a part of an event can seem like a daunting task. In the country, over 33 million people deal with OAB. So, how can you manage it? Listed below are some tips for managing overactive bladder
Maintain a healthy body weight
When you are overweight, your body puts pressure on the bladder, leading to OAB. So, in this case, to relieve yourself from the symptoms, you can consider losing weight. Usually, people who are overweight are also at risk of urinary incontinence. That too will be resolved by losing some weight. You can do this by making changes in your diet and being physically active.
Engage in Kegel exercises
One of the best tips for managing overactive bladder is pelvic floor training. It helps flex the muscles around the urethra and the lower bladder and strengthens them. When your bladder is empty, you can try tightening your pelvic floor, and then hold on to it for about five seconds before relaxing. Gradually, you can increase this time to ten seconds. These exercises are known as Kegel exercises.
To achieve the best results in minimum time, your objective should be to tighten only the pelvic floor muscles. So, ensure that you do not flex the muscles in the abdomen, buttocks, and thighs. Also, you do not have to hold your breath during this exercise. Instead, it would help if you breathe freely while performing these exercises. Try doing these exercises at least ten times every day. The more you exercise your pelvic muscles, the stronger they will get and relieve you from OAB faster.
Keep a check on fluid consumption
Consult with your doctor about the amount of fluid that you need daily. Consuming more water than necessary can only aggravate the symptoms. However, if you do not drink adequate water, your urine might become concentrated, and it will further irritate the lining of your bladder, which can heighten your urge to urinate. Additionally, it would be best if you avoid alcohol and beverages that have caffeine in them, including tea and coffee. You must also limit your consumption of soft drinks. All these drinks have diuretics in them, and will only aggravate your frequency of urination. It is an essential tip for managing overactive bladder and should be followed religiously.
Do not consume water before bedtime
Before going to bed, you should curtail the amount of water you drink. It will prevent your urge to urinate in the middle of the night. It is best to avoid consuming any fluids after 5-6 pm. So, if that means skipping your bedtime milk or tea, do the needful. Also, it is a good idea to empty your bladder before hitting the bed.
