Are bladder problems disrupting your routine? You're not alone. In fact, 1 in 5 women in the U.S. has a bladder problem or other pelvic floor disorder. And men can have them too.
The good news? There are several things you can do to help your bladder function better.
Hydrate. Drinking plenty of water helps dilute your urine and flush bacteria out of your bladder. Avoid beverages with caffeine, added sugar or carbonation. They can make bladder problems worse.
Embrace a healthy lifestyle. Maintaining a healthy weight and getting regular exercise can boost your bladder health. Adding more high-fiber foods to your diet—and avoiding bladder-stimulating foods—can also help keep symptoms at bay.
Keep calm and Kegel on. Strengthen your pelvic floor muscles by doing Kegel exercises.
Be a quitter. If you smoke, make a plan to quit.
Try to wait. Using the bathroom at set times—and extending the time between trips over time—may help reduce symptoms. Avoid "just in case" trips to the bathroom.
Enjoy the go. When you go, sit in a relaxed, upright position on the toilet. Allow your belly and pelvic muscles to relax—don't push or strain.
Kick back. In the hours before bedtime, try raising your legs and doing some gentle ankle pumps. This may help minimize nighttime bathroom runs.
Sources: Academy of Pelvic Health Physical Therapy; Eunice Kennedy Shriver National Institute of Child Health and Human Development