Healthy Bladder Habits: Everyday Tips for Better Bladder Control

When bladder problems begin, it’s tempting to focus on one thing: getting to the bathroom in time.

You might start drinking less water before leaving the house. You may use the bathroom every chance you get, even when you don’t really need to. Or you may stop doing certain activities altogether.

But some of the habits that seem helpful in the moment aren’t always the best approach for your bladder.

Small changes to your everyday routine may help support bladder health and bladder control.

Stay Hydrated

If you’re worried about bladder leakage or frequent bathroom trips, drinking less may seem like an easy solution.

But drinking too little can make urine more concentrated, which may irritate the bladder.

Instead of severely limiting fluids, talk with your healthcare provider about how much you should drink based on your individual health needs. Some medical conditions may require specific fluid recommendations.

Spreading fluids throughout the day may also be more manageable than drinking large amounts at once.

Pay Attention to Foods and Drinks That May Irritate Your Bladder

Have you noticed that your bladder seems more active after your morning coffee or certain meals?

Some foods and drinks may worsen bladder symptoms for some people, including:

• Coffee and other caffeinated drinks
• Tea
• Soda
• Alcohol
• Artificial sweeteners
• Certain acidic foods
• Spicy foods

That doesn’t necessarily mean you need to eliminate everything on the list.

Instead, pay attention to your own symptoms. Keeping a simple record of what you eat and drink and when bladder symptoms occur may help you identify patterns.

Practice Healthy Bathroom Habits

It’s easy to fall into the habit of using the bathroom “just in case” before leaving home, before a meeting, before getting in the car or anytime you pass a restroom.

But constantly going when your bladder isn’t full may affect your normal bladder habits.

Regularly holding urine for long periods isn’t a good strategy either.

Your healthcare provider can help you understand what healthy bathroom habits may look like based on your symptoms and health.

Strengthen Your Pelvic Floor

Your pelvic floor muscles help support your bladder and play an important role in bladder control. Pelvic floor exercises may help strengthen these muscles.

But technique matters. A healthcare professional or therapist can help determine which exercises are appropriate for you and teach you how to perform them correctly.

Small Changes Can Add Up

Supporting your bladder health doesn’t have to mean changing your entire routine overnight.

It might begin with paying attention to when symptoms occur. You may notice that certain drinks make urgency worse or realize constipation seems to affect your bladder control.

Those observations can give you useful information to share with your healthcare provider.

Bladder leakage, urinary urgency and frequent urination shouldn’t simply be dismissed as part of getting older. Talk with your healthcare provider about symptoms that are new, worsening or affecting your daily activities.

Support at Home

For eligible patients, Elara Caring’s skilled home health services can provide support at home. Our Control is the Goal program provides specialized support for patients experiencing urinary incontinence and related bladder control concerns based on their individual needs and plan of care.

Contact your local Elara Caring team to learn more.