Bladder weakness burdens many men and women in Germany. The unpleasant disease has different causes: for example, increasing age, pregnancy, infections of the urinary tract and consequences of surgery can be triggers of a weak bladder. But bladder weakness does not have to be the downfall of those affected. Take your time and consider which habits could be harming your bladder. In addition, you can prevent bladder weakness and relieve acute symptoms with the following practical tips.
1. pelvic floor exercises strengthens the bladder.
A very effective measure to alleviate or prevent bladder weakness is to exercise the pelvic floor. Pelvic floor exercises strengthen the muscles and thus help to counteract the urge to urinate. Pelvic floor exercises can also be done comfortably in the office while sitting. Sit up straight on a chair and tense the pelvic floor muscles. Hold this tension for at least 10 seconds and continue breathing calmly. Repeat the exercise five times.
2. endurance exercise for bladder weakness.
Exercise is healthy and can also specifically help with bladder weakness. A balanced workout strengthens the whole body and keeps it fit in the long run. If you suffer from bladder weakness, however, you should rather avoid sports such as tennis, as these put unnecessary strain on the affected bladder. Recommended are endurance sports such as walking or swimming combined with relaxation exercises such as Pilates or yoga.
3. reduce weight, strengthen bladder
You can tackle bladder weakness through targeted weight loss. Do not worry, there is no threat of a radical diet. Even a weight reduction of five to ten percent can relieve the pelvic floor and, together with pelvic floor training and further physical activity, ensure improvement of the symptoms.
4. drink plenty of fluids
If you have incontinence, it is recommended to drink two liters per day. In this way, you will ensure the support of the kidneys and prevent urinary infections. Diuretic drinks such as coffee, tea and alcohol should be avoided. It is best to drink water and fresh juices.
5. eat a balanced diet
Pay attention to what you eat: When you have bladder weakness, it is important to eat a balanced diet with lots of fiber, fruits, vegetables and home-cooked meals. This way you support your bowels and make bowel movements easier. Because it is better not to have to push when you have a bowel movement.
6. the correct posture
Try to stand and sit up straight. An upright posture not only supports the pelvic floor muscles, but also looks good and confident.
7. lift correctly
Try to lift properly: If you want to lift a heavy object off the floor, put your legs a little more than pelvic width apart and squat down. Make sure that your back remains straight. Now lift the object using the strength of your legs while tensing your pelvic floor muscles.
8.Relax
Stress can promote bladder weakness. Therefore, it is recommended to relax in everyday life. This is where autogenic training and yoga can help. So allow yourself small breaks to breathe deeply. Even a short walk during the lunch break relaxes and relieves the body as well as the mind.
9. bladder training
As paradoxical as it may sound at first: the bladder can be trained. The goal is to strengthen not only the pelvic floor muscles, but also the bladder to the extent that the discomfort is alleviated. It is recommended to keep a so-called micturition diary: Write down how often and how much you need to urinate, and at what times of the day. Note down what you have eaten and drunk. The diary will give you an overview and can also be an aid for the doctor treating you. How to train your bladder: Try not to give in immediately to every urge to urinate and go to the toilet. This will help your bladder learn to better control the urge to urinate. In addition, avoid squeezing when you have a bowel movement. In addition, it helps to sit upright on the toilet so that the bladder can empty completely.
10.Protect your bladder actively
Urinary tract infections promote bladder weakness. Therefore, you should specifically prevent these infections. Avoid sitting on cold surfaces, as this promotes urinary tract infections.In addition, it is advisable for women to visit the toilet as soon as possible after sexual intercourse in order to flush out possible pathogens immediately. At the first signs of a bladder infection, medicinal plants such as bearberry or watercress can have a soothing effect.
