Advertising
Advertising

Complete Bladder Training Guide For Urinary Incontinence

Complete Bladder Training Guide For Urinary Incontinence

Back when I was pregnant, a good sneeze would drench my pants. My life revolved around frequent trips to bathrooms and any long journey had to be chartered out with the whereabouts of restrooms along the way. There was even a party where I resorted to wearing a diaper rather than embarrass myself with a leak.

This fear of embarrassing leaks had me staying at home rather than going out and enjoying life with friends or family. I thought it would be fine after the delivery, but even afterwards, it took months of pelvic exercises to tighten the bladder muscles before I was able to leave the house confidently. Urinary incontinence is a reality for more people than you might think. For those of you currently going through it, here is the guide for you:

Advertising

Causes of Urinary Incontinence

Many people hide their bladder control issues and find it difficult to discuss it even with their doctors. Identifying the cause and treating it can provide you with the right solutions and you can walk around with your head held high, free from caring about your bladder woes.

The involuntary loss of urine, or urinary incontinence, is more common in women than men. It usually occurs after childbirth and menopause.

Advertising

Urinary incontinence is classified into four types:

  1. Urge incontinence: Your bladder contracts even when it’s not full and you often feel a sudden, strong urge to go to the bathroom. You might find urine trickling down even before you reach the toilet.
  2. Stress incontinence: Coughing, sneezing, laughing, or any sudden pressure on your abdomen can cause you to accidentally pee.
  3. Mixed incontinence: When stress combines with urge incontinence, you know you’ve lost the war. It’s best to be armed with diapers if you are out for long periods.
  4. Overflow incontinence: Urine leakage can arise even after a visit to the loo if the bladder was not emptied completely.

Ways to Train the Bladder

Bladder retraining is usually the first treatment doctors suggest for bladder control problems. This is a kind of behavioral therapy that helps you regain control over your urination. It gradually trains your bladder muscles to hold in urine for more and more periods of time to prevent leaks and emergency bathroom incidents. Bladder retraining can also be used as a treatment for children who bed-wet.

Advertising

  • Schedule bathroom visits: Jot down in a diary every time you go the bathroom and make a schedule by adding 15 minutes to that time. Even if you don’t actually feel the urge to go, visit the bathroom at each scheduled visit. Slowly try to increase the time between bathroom breaks.
  • Delay urination: Even if you feel the urge to urinate, try to hold on until the scheduled time for the bathroom visit. If you find it feels too urgent, try to delay it for five or ten minutes by distracting yourself. Try counting backwards from 100 to one or use deep breathing relaxation techniques. Even if you ended up rushing to the bathroom for an unscheduled visit, you still have to stay on the schedule and make a visit at the next scheduled time slot.
  • Kegel exercises: Using a combination of pelvic floor exercises, like Kegels, with other bladder retraining techniques has been found to be effective in treating urinary incontinence.

To do Kegels, you must squeeze the muscles, pretending you are holding them to stop the flow of urine. Start with a five-second hold and release, then work up to holding these pelvic muscle contractions for 10 seconds each, with 10 second rest periods in between. You can do three sets of 10 contractions every day.

To improve your success with bladder retraining, you can try out these different variations of Kegels and strengthen your pelvic muscles:

Advertising

kegels
    Image Source

    You can also watch this excellent video that explains all that you need to know about doing Kegels correctly.

    Conclusion:

    In addition to journaling your bathroom breaks and practicing Kegels, limit caffeinated beverages, like sodas, coffee, and tea, that increase urination. Avoid fluids as bedtime nears and go to the bathroom one final time before heading off to sleep. Bladder training helps you hold on for longer periods of time between bathroom visits, giving you control over the urge to go.

    Bladder retraining takes time and might take anywhere between six to 12 weeks to see results. If there is no improvement despite several weeks of bladder training, then your doctor might advise medication or even surgery to treat urinary incontinence.

    More by this author

    The Polite Way to Reject Writing a Letter of Recommendation Nooch: The Ultimate Guide To This Vegan Yeast Shocking! Exercise Makes You More Attractive By Boosting Your Hormones Shocking! People With Skin Problems Are More Likely To Show Symptoms Of Gut Issues Exercises Prevents Colds By 41%, Study Finds

    Trending in Health

    1 7 Morning Rituals to Empower Your Day And Change Your Life 2 10 Emotional Regulation Skills for a Healthier Mind 3 13 Delicious Antioxidant Foods That Are Great for Your Health 4 13 Bad Habits You Need to Quit Right Away 5 3 Deep Breathing Exercises to Relax and Reduce Stress

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on September 10, 2019

    7 Morning Rituals to Empower Your Day And Change Your Life

    7 Morning Rituals to Empower Your Day And Change Your Life

    Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

    Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

    This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

    One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

    Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

    Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

    1. Gratitude

    Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

    Advertising

    The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

    Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

    So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

    Gratitude-Quotes

      2. Writing Down Your Most Important Tasks

      This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

      For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

      What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

      Advertising

      Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

      3. Affirm Your Goals in Writing or Drawing

      This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

      Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

      An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

      Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

      write down goals

        4. Practice Qi Gong Exercises

        According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

        Advertising

        There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

        5. Drink Hot Water with Lemon

        Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

        Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

        6. Rise Earlier

        The practical advantages of waking up early are obvious.

        For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

        So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

        Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

        Advertising

        7. Listen to Uplifting Music

        Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

        Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

        It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

        Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

        More About Energetic Habits & Rituals

        Featured photo credit: Carli Jeen via unsplash.com

        Reference

        [1] Live Science: What Is Qi Gong
        [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

        Read Next