You map out every restroom before you leave the house. You turn down the road trip, the long movie, the dinner out. You wake at 2 a.m. for the second or third time and wonder if this is just your life now. For many people, it doesn’t have to be.
Frequent urination and leaking are often assumed to be just part of aging. While this may be common, common is not the same as inevitable. Bladder symptoms also come in different forms, and knowing which one you have points toward the right solution:
Stress incontinence: leaking with a cough, sneeze, laugh, jump, or lift
Urge incontinence (overactive bladder): a sudden, intense need to go, sometimes with leaking before you reach the toilet
Mixed incontinence: a combination of stress and urge symptoms
Overflow incontinence: a bladder that does not empty fully, causing frequent dribbling or a weak stream
Sometimes your bladder is responding to habits, triggers, and a weak, tight, or poorly coordinated pelvic floor. These patterns can be addressed.
Some causes of bladder urgency or incontinence need medical evaluation, including:
Diabetes
Enlarged prostate
Urinary tract infection (UTI)
Medication side effects
Seek care promptly if you notice blood in your urine, fever or back pain with urinary symptoms, sudden loss of bladder control, or new numbness in the groin or legs.
Once these are being addressed with your doctor, the strategies below can help you calm your bladder and take back your day.
Manage Fluid Intake
Too little water and dehydration makes urine concentrated, which can irritate the bladder and create urgency.
The inverse can also be a problem: too much water increases volume and frequency.
Are you forcing yourself to drink too much water when you’re not even thirsty?
Drinking 8 glasses of water per day registers differently in a 6’2”, 250 lb person than someone who is 5’1”, 110 lb. Drink less on low-activity days and more on hot or active days, and aim for a light yellow color.
Are you drinking lots of water in the evening because you didn’t stay hydrated earlier?
If your bladder wakes you up many times per night, aim to drink more water in the first part of the day, and less as you get closer to bedtime. This strategy can help reduce nighttime urination and improve your sleep.
Who decided we’re all deficient in electrolytes?
Adding electrolytes to water has become a trendy thing to do, but it’s not always healthy. Some are surprised to find out that their electrolyte water might actually be spiking their blood pressure! Yup, unless you sweat a lot or have been told your levels are low, that added salt might not be doing you any favors, while at the same time the added sweetener can feed a sweet tooth habit.
Change Your Habits
Are you going “just in case”?
This is training your bladder and brain to go more often. Don’t head to the restroom at the slightest bladder urge. Try to hold off a little bit, instead of reinforcing an anxious state.
What about those Kegels you’ve heard about?
If your pelvic floor muscles are weak, incorporating Kegel exercises can help, but if your pelvic floor is too tight, or you’re dealing with overactive bladder, Kegels can make symptoms worse. A urologist, OBGYN, or other pelvic floor professional can help you figure out which might be the case for you.
Find Your Food Triggers
Some things you consume on a regular basis can irritate the bladder without you even realizing it. Some items commonly known to cause bladder troubles include:
Acidic foods like tomato sauce, oranges, lemon, pineapple, strawberries,
Spicy foods like chili flakes, jalapeños, chili oil, raw onion,
Cured meats, aged cheese, chocolate
Alcohol, carbonated sodas, coffee, and artificial sweeteners
Triggers vary from person to person, so a structured elimination trial is the most reliable way to find yours. Remove suspected irritants for two to three weeks, then reintroduce them one at a time; a few days is not enough to see a change.
Leverage the Power of Acupuncture
At Zelena Medicine, Mishe uses a number of needling treatments including pelvic floor acupuncture, dry needling, and Percutaneous Tibial Nerve Stimulation (PTNS) to improve bladder function, muscle tone, and pain. Studies on bladder incontinence and urgency point to acupuncture being at least as beneficial as medication for managing overactive bladder symptoms.
Treatment at Zelena Medicine in Basalt, CO can be an ideal complement to pelvic floor physical therapy. We believe it’s important to offer these treatment options alongside and in collaboration with other medical professionals like OB-GYNs, urologists, and physical therapists. Our goal is to provide integrative care, including when Kegel exercise or hormone therapy isn’t enough on its own.
Ready to stop planning your day around the nearest restroom?
Book your acupuncture consultation with Mishe at Zelena Medicine in Basalt, CO. We’d love to support your health needs.
Call (970) 500-0203 or schedule online HERE.
