If you’re experiencing any of the underlying symptoms, like a frequent urge to pee in a day, waking up several times at night to pee or urinary leakage, then it might be because of an Overactive Bladder (OAB). [Unsure if you have overactive bladder? WebMD created this questionnaire.]
There’s nothing to worry about, a simple change in diet and lifestyle can help you control the bladder.
In this article, we’ll take you through some effective strategies, that can help you overcome the OAB. Let’s dive in, shall we?
1. Analyse and Cut Back on Bladder Irritants
Avoid eating spicy food, chilli peppers and acidic foods, as these could trigger irritation in your bladder. Besides, analyze the food items which cause irritation in the bowel and try to cut back on them.
Avoid the intake of such food items especially before going to bed, as it could make conditions much worse. Try including some herbal juices in your diet as it would decrease the acidic secretion in the bladder, giving you some relief.
2. Avoid Consumption of Diuretics (Alcohol and Caffeine)
If you’re experiencing urinary incontinence, then alcohol and caffeine could be your worst enemies. Eliminate or reduce the intake of diuretics as they could stimulate the bladder and make you pee.
The consumption of the beverages activates the stimulants in the bladder, making the situation worse. It’d be great if you could completely cut back on them.
And if you can’t live without caffeine, then limit it once in the morning and avoid drinking it at bedtime.
Likewise, avoid consuming any alcoholic beverage at night, as it could trigger the bladder, urging you to pee. If you want to see the drastic changes, take a break from these beverages altogether.
3. Keep Your Body Hydrated
There’s the strong misconception that limiting the water intake will reduce bladder leakage.
In fact, staying hydrated would ensure better functioning of the bladder, but make sure you don’t consume any fluid before going to bed, as it would dilute the concentration of urine, causing irritation in the bladder which would wake you up to pee.
4. Do Some Kegel Exercises
Kegel Exercises help to reduce urinary incontinence. Whenever you get an urge to pee, try incorporating some contraction exercises about five to eight times, as it’d diminish the urgency to pee.
The muscle contractions which give you the urges are like spasms and hence the exercise helps the muscle relax, by circulating the blood flow in the bladder and helping them to respire.
If you aren’t sure about which exercise to start with, try using a device called Yarlap. It helps the muscle to contract, by passing electric pulses to the vagina.
5. Try Physical Therapy
It’s a neural way to regain control over your bladder, as it will command the brain to retain control, thereby restraining the frequent urges to pee. These exercises will help to control the overactive bladder, which is called Bladder Retraining.
Over time, your body will incorporate this habit and will start sending the signals to the bladder. Sometimes patients do experience irregular bowel syndrome which leads to constipation and can cause pelvic food muscle dysfunction.
These exercises will help to regain control over the bladder and combat all these issues. It’s recommended that you consult a physical therapist before doing them, as they’ll guide you with exercises based on your bladder symptoms.
6. Reduce Stress
Stress is one of the prime reasons why people suffer from a hyperactive bladder, as the nerves of the bladder are directly connected to the brain, and anxiety can trigger the bladder to malfunction.
Usually, patients who have got anxiety issues deal with this problem, as it stimulates the autonomic nervous system activities, which increases your bowel activity, making your bladder dysfunctional and resulting in an overactive bladder.
It’s extremely important that you consult a therapist, in order to reduce stress or try indulging in activities that make you feel happy. If you’re anxious about peeing at night, try to relax before going to bed.
Taking a shower or listening to music that calms you are easy ways to reduce stress before you fall asleep.
7. Try a Bladder Strengthening Supplement
If all else fails, try bladder strengthening supplements like Rejoice Plus®. It’s a clinically proven supplement with five active ingredients. Take a forty days challenge, and you would be shocked to see the amazing results.
If you want to have a peaceful sleep at night and are tired of peeing throughout the night, then you should definitely give this supplement a shot!
Living with an Overactive Bladder can be hard, especially when you want to get a sound sleep at night. But due to the urinary urges, you’re unable to sleep properly. Lack of sleep can have drastic effects such as irritation, mood swings and can even lead to depression.
Discomfort is one of the signals of the body, telling you that something is wrong. If you are able to fix that, then it’d be great for your bladder as well as for the body. Check out our video about the Rejoice Plus®
For 15% off Rejoice Plus®, use code REJOICE15 at checkout.
I hope this article gives you a few insights and would help you combat these issues.
Guest Blog Author Bio:
Aayushi is a content writer at F and B Recipes. When not writing, she can be found creating a list of “Things That Make Me Happy” or coming up with creative Food Blog Names.
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Suggested reading about what causes you to urinate a lot.