Bladder Basics Part 2: Essential Tips for a Healthy Bladder

When you have a moment away from the toilet, try out the video above for helpful insights! 😉

Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

Key Tips for Maintaining Good Bladder Habits

1. Stay Hydrated
   Aim to drink about 4-8 glasses of water per day, or roughly half your body weight in ounces. For breastfeeding moms, extra hydration is essential.

2. Limit Bladder Irritants
   Reduce your intake of caffeine, alcohol, and carbonated drinks. These can act like "sour" products for your bladder, causing irritation. Balancing them with enough water can help to reduce this effect.

3. Prevent Constipation
   Keep your digestive system in check by eating fiber-rich foods and staying active. This helps avoid constipation, which can impact bladder function.

4. Exercise Your Pelvic Floor
   Strengthening your pelvic floor muscles is especially important during and after pregnancy to support bladder health.

Special Tips for New Moms

• Prioritize Hydration
  Breastfeeding increases your water needs, so keep your water bottle handy.

• Avoid Unnecessary Nighttime Bathroom Trips
  If you can, try not to use the bathroom every time your baby wakes up. This helps prevent training your bladder to wake up frequently.

• Practice Double Voiding
  If you often feel like you’re not fully emptying your bladder, double voiding can help. Here’s how:

  Steps for Double Voiding:

  1. Sit on the toilet, relax, and take a few deep breaths as you empty your bladder. Using a Squatty Potty can help relax your muscles.

  2. With your feet back on the floor, lean forward until your bottom starts to lift slightly.

  3. Stand up, sit down again, and relax to see if more urine flows. You can also try gently rocking in circles on the seat, both clockwise and counterclockwise.

Taking steps to care for your bladder now can promote long-term health and comfort. Remember, you deserve to feel confident and comfortable in your body!

Get Professional Help

If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

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With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)