Overactive bladder (OAB) causes sufferers to feel the need to constantly urinate. The condition cna be both difficult to live with and manage. Symptoms of OAB include feeling a sudden urge to urinate, incontinence, frequent urination, and having to wake up in the night two or more times to urinate. Treatment options for OAB include pelvic floor exercises, catheterization, and bladder training. Some lifestyle tips to help manage OAB are as follows:
1. Kegel exercises
Kegel exercises are a type of pelvic floor exercise that strengthens the pelvic floor muscles and the urinary sphincter. Consult a doctor or a physical therapist on how you can perform kegel exercises correctly. They should be performed regularly to help stop the bladder’s involuntary contractions.
2. Avoid caffeine
Caffeine is one of the main culprits of OAB as frequently drinking coffee can make the bladder overactive. Reducing coffee consumption to only one cup of coffee per day can reduce bladder incontinence significantly. However, it would be best to go without caffeine at all if you suffer from OAB so try slowly switching to decaf if you can’t live without your cup of coffee.
3. Quit smoking
Studies show that smoking cigarettes can make urinary incontinence worse by irritating the bladder. On top of that, coughing fits caused by smoking can also lead to urine leakage as the force of the cough can put unnecessary pressure on your bladder.
4. Eat a fiber rich diet
Some foods such as oatmeal, whole grains, fresh and dried fruit, vegetables, and beans can all help aid in digestion and improve urinary incontinence. This is because these foods are all high in fibers, which is known for helping with digestion. Relieving constipation and emptying your bowels frequently can help reduce the amount of pressure on your bladder to help you have to urinate less frequently.
5. Shed excess weight
Shedding excess weight can help both with OAB or stress related urinary incontinence. This is because excess weight creates unnecessary pressure on the bladder which can cause your bladder to become overactive. Obesity can also cause a decrease in blood flow and nerve activity, both of which can result in issues managing the bladder.
