by Susan Trost

 

From jokes and an informal survey, women seem to have accepted that it is normal to have bladder challenges (mainly stress incontinence) after they have children or as they age. Truth is that 33 million men (no one talks about men) and women have incontinence issues (overactive bladder, urgency, overfill, stress incontinence, etc.). Dysfunction is often associated with weak urethral or pelvic floor muscles, nerve issues or a variety of chronic conditions and diseases.

After years of crossing my legs when I cough or sneeze (thanks kids!), I figured it was finally time to address the situation. Luckily, my doctor suggested I see a pelvic floor physical therapist instead of a surgeon. I sucked up my pride and made an appointment. What I've learned in a few short visits impressed me enough that I had to write part one of this article sooner than later.

Diana is a physical therapist with special training. She explained that the external joints and muscles can impact the internal muscles as well. The alignment of the pelvis is key. All the muscles (internal and external) need to calm down before we can start the strengthening program. Some of the muscles on my left side are too tight and therefore don't align correctly when needed or give out too quickly because of fatigue of being too tight all the time. My first assignment was to keep a log of everything I ate and drank for 2 days (approximate ounces of fluids) as well as how much I peed (measured in seconds, "1 Mississippi, 2 Mississippi", etc). She quickly identified several problems and told me to focus on the following:

1. Go to the bathroom every 3-4 hours and only 1 time at night max. The ideal length of urination is 8 seconds.

2. No going "just in case". This was news to me. I had always been taught to go before you went somewhere and right before bed. Going too often starts to train the bladder to signal it needs to go even if it is not full. It can create an urgency problem. Unfortunately, this is how we tend to train our children too.

3. Actually sit on the toilet so you can fully empty the bladder.

4. Avoid constipation (fiber, veggies, and good hydration) and straining.

5. Drink 48 to 64 ounces of water a day. Many think if they drink less they will not have to go to the bathroom as often. Adequate hydration is key to many of the body's functions.

6. Avoid foods and beverages that can worsen symptoms, especially those containing caffeine and alcohol (coffee, tea, soda, chocolate, certain medications, etc). Smoking is bad for the bladder too. Milk, artificial sweeteners, citrus juices, sugar, tomatoes, and spicy foods can irritate the bladder as well. Lemonade (acidic) irritated my bladder and caused more frequent and longer urination.

7. Strengthen abdominal muscles.

8. Do Kegel exercises each day http://kegel-exercises.com/ . Be sure to see a pelvic floor specialist before you start strengthening if you are having any issues. Alignment and relaxation of the muscles first is very important. Teach your kids to Kegel regularly for good lifelong bladder health. My therapist said if her current clients had been doing Kegel exercises for the past few decades, three-fourths of her clientele would disappear.

9. Use pillows and prop your legs as your knees fall out to the side. It helps to relax the pelvic floor. Gently jiggle your inner thighs to help the internal muscle to relax as well.

10. De-stress your lifestyle. Most bladder patients carry lots of stress in many parts of their bodies.

11. Finally, an orgasm a day can keep the pelvic floor therapist away!

Despite what the TV commercials show, it is not normal to have these bladder issues. As you can see, there are many things you can do to retrain your bladder and your muscles. I've noticed a difference already even without getting to the strength training part. Find a good pelvic floor physical therapist in your area. There is hope!

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Susan Trost is our healthier living expert. She has been researching health and healing for the past 5 years in a desire to heal herself as well as educate others. It must be working as she was able to cancel a hip replacement surgery at age 47! For more healthier living tips, information on natural, alternative and high tech health solutions and healing energy work, visit www.livinghealthiernow.com or email susan@livinghealthiernow.com.