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Complete Bladder Training Guide For Urinary Incontinence

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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:

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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.

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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.

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  • 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:

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

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    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.

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    Anju Mobin

    Anju is a Certified Nutritionist, and a Highly Experienced Health, Fitness and Nutrition Writer.

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    Last Updated on January 13, 2022

    10 Cheap And Amazing Honeymoon Ideas

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    10 Cheap And Amazing Honeymoon Ideas

    A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

    To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

    1. Camping

    A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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    2. Staycation

    You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

    3. Island Getaway

    People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

    4. Fancy Resort

    Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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    5. Road Trip

    The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

    6. Charter a Boat

    If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

    7. Las Vegas/Atlantic City

    If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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    8. Themed Retreats

    There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

    9. Working Honeymoon

    Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

    10. Festivals, Fairs & Special Events

    Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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    Featured photo credit: Josue Michel via unsplash.com

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