You’ve heard about them, you’ve read about them BUT are you doing them?
Pelvic floor exercises
Train your bladder
Squeezing and holding is the optimum way to strengthen those crucial muscles and prevent an oooops moment from happening. Pretty much any woman, especially a new mum, will tell you that she started out with the best of intentions, but that she let them lapse. She’ll also tell you that she wished she hadn’t! It’s a very small effort in the grand scheme of things and you’ll be staggered at the improvement.
As an extra precaution, get into the habit of doing pelvic floor exercises.
For more information, visit My Pelvic floor fitness (pff)
Watch your diet
We can all train our bladders to hold more urine. When you feel comfortable and are in surroundings where you know there is a toilet available try to delay urination for five minutes when you feel the urge to go. It will be a little uncomfortable but try to bear it. Then each day successively delay urination by a little bit longer, aiming to work up to a delay of 15 minutes. Your bladder should begin to hold more wee and you will need to urinate less frequently.
Too many women make the assumption that by cutting back on the amount they drink, they’ll naturally reduce the risk of needing to wee. Not true – cutting back on water will only put you at risk of dehydration and make your urine more concentrated. This actually irritates the bladder making the urge to go stronger.
Talk about it
What you put into your body has a direct effect on what comes out, so look at your diet. Making a few changes to your diet can help to reduce symptoms and curb that urge.
Limiting the amount of caffeine you drink can help stop excess urination - caffeine is a diuretic, which, needless to say, will not help the problem. Eat a balanced diet but remember that fruits and vegetables contain large amounts of fluids thus increasing your daily intake of fluids. Avoid soft drinks and alcohol, all of which can irritate your bladder and make it harder to control the urge.
Try to avoid getting constipated especially while you’re pregnant, your bladder is under enough pressure from your uterus without your bowels muscling in on it!
Don’t keep it bottled up. Minor urinary leakage is very common in women, you´re certainly not alone. We hope you’re already feeling more reassured that this is a common occurrence, but if you need further convincing, talk to your mum, your sister, your aunt or best friend. Once you ask the question you’ll realise that they will have been through this too. And we promise you’ll feel so much better about it!