Bladder weakness burdens many men and women in Germany. The unpleasant illness has different causes: For example, increasing age, pregnancy, urinary tract infections, or the consequences of surgery can trigger a weak bladder. But bladder weakness does not have to be the victims to fatal. With the following practical tips you can prevent bladder weakness and also relieve acute symptoms.
Pelvic floor exercises strengthen the bladder
A very effective measure to alleviate or prevent bladder weakness is to train the pelvic floor. A pelvic floor training strengthens the muscles and thus helps to counteract urinary urgency. Pelvic floor exercises can also be performed comfortably in the office while sitting. Sit on a chair and tense your pelvic floor muscles. Hold this tension for at least 10 seconds and continue breathing. Repeat the exercise five times.
Endurance sports against bladder weakness
Exercise is healthy and can specifically help with bladder weakness. A well-balanced training strengthens the whole body and keeps it fit in the long run. However, if you suffer from bladder weakness, you should avoid sports such as tennis, as these unnecessarily burden the affected bladder. Recommended are endurance sports such as walking or swimming combined with relaxation exercises such as Pilates or yoga.
Reduce weight, strengthen bladder
Targeted weight loss can help you overcome bladder weakness. Do not worry, it does not threaten a radical diet. Even a weight reduction of 5 to 10% can relieve the pelvic floor and together with pelvic floor training and other physical activity to improve the symptoms.
Take care of your body
The body needs attention. Take your time and think about which habits could harm your bladder. With bladder weakness, there are a few important behaviors that you can change:
- In case of incontinence, it is recommended to drink two liters per day. This helps to support the kidneys and prevents urinary infections. Diuretic drinks such as coffee, tea and alcohol are to be avoided. It is best to drink water and fresh juices.
- Pay attention to what you eat: In case of bladder weakness, a balanced diet rich in fiber, fruit, vegetables and home-cooked meals is important. So you support your intestine and facilitate the bowel movement. Because it is better not to have to press during bowel movements.
- Just try to stand and sit. An upright posture not only supports the pelvic floor muscles, but also looks good and confident.
- Stress can promote bladder weakness. It is therefore recommended to relax in everyday life. Autogenic training and yoga help here. So treat yourself to a few small breaks to breathe deeply. Just a short walk in the lunch break relaxes and relieves body and mind.
- Try to lift properly: If you want to lift a heavy object off the ground, place your legs a little more than a pelvic area and squat down. Make sure your back stays straight. Now lift the object with the power of the legs and simultaneously tighten the pelvic floor muscles.
As paradoxical as it may sound at first, the bladder can be trained. The goal is not only to strengthen the pelvic floor muscles but also the bladder to the extent that the discomfort is alleviated. It is advisable to keep a so-called voiding diary: Write down how often and how much you need to urinate, and at what times of the day. Write down what you ate and drank. The diary will give you an overview and may also be an aid to the attending physician.
How to train your bladder: Try not to give in at every urination and go to the bathroom. This is how your bladder learns to control the urinary urgency better. In addition, avoid pressing during bowel movements. In addition, it helps to sit upright on the toilet so that the bladder can empty completely.
Protect your bladder actively
Urinary tract infections favor bladder weakness. Therefore, you should specifically prevent these infections. Avoid sitting on cold surfaces as this promotes urinary tract infections. In addition, it is advisable for women, after sexual intercourse as soon as possible to visit the toilet to flush out possible pathogens immediately. At the first signs of a bladder infection, medicinal plants such as bearberry or watercress can have a soothing effect.