We all know, the key to urinary tract health is to urinate immediately when necessary. However, sometimes this is not possible. Maybe you're on the go, or you're stuck in a long meeting and can't get to the bathroom right away. So, what to do? Fortunately, there are a number of ways you can avoid public embarrassment and improve your urinary tract health in the long run.
Step
Part 1 of 3: Holding Your Pee
Step 1. Divert your attention
As the bladder fills, nerve endings in the pelvis send signals to the brain that it is time to urinate. Since the urge to urinate comes from this nerve signal, try to distract yourself by thinking about something else.
- Try to think of complicated things like a new project at work or a solution to a schedule problem at home. Just thinking about simple things, like counting to 10 or remembering the letters of the alphabet, won't be enough to distract you from the urination signal completely.
- If you can wear headphones and have access to a computer or phone, try listening to complex news or podcasts. Absorbing information from the outside will help you ignore the urge to urinate.
Step 2. Relax the muscles
Naturally, you will be encouraged to cross your legs and squeeze your pelvis. While you're crossing your legs like this, try relaxing your upper body to distract yourself from the discomfort of an already full bladder.
- Rotate your shoulders back and forward. Turn your head from right to left. This movement will reduce the pressure on the spine and neck that may be felt when your posture is tense.
- If you're sitting, cross your legs so you can put some pressure on your bladder. Broaden your shoulders and lengthen your spine. That way, you can sit up straight. Do not sit hunched over because it will add extra burden on the bladder.
- If you're standing, keep your feet parallel with your toes touching. Place your weight evenly on each leg and stand up straight. Crossing your legs will feel strange because your weight will not be distributed evenly and fall on only one leg.
Step 3. Take a deep breath
Not being able to go to the bathroom when you want to urinate will create quite heavy physical and mental stress. For that, take a deep breath through the diaphragm so that it pushes the muscles in the lower abdomen which then deflates again when you exhale.
Measured deep breaths like this will reduce the pressure on the pelvis. In addition, other body muscles in the body that may be tense or tight will also relax
Step 4. Avoid tight clothing
If you're wearing jeans or tight-fitting shorts, try loosening it up or switching to a different pair of pants. Tight pants can add pressure to the bladder.
But, of course, while in public, don't unzip or unzip your pants
Step 5. Avoid sudden movements, such as jumping, jumping, or rocking
If you must walk, move very slowly.
Part 2 of 3: Strengthens the Bladder
Step 1. Practice Kegels
One of the main steps to avoiding annoying pain when holding a full bladder is to strengthen the pelvic floor muscles (which are located at the bottom of the bladder). By doing this exercise, you can strengthen your bladder thereby reducing the frequency of the urge to urinate.
- To locate the pelvic floor muscles, go to the bathroom and urinate. While you are urinating, try to stop the flow of urine. If you can stop it, then you have found the right muscle.
- To practice Kegels, tighten your pelvic floor muscles in a sitting or lying position. Keep this muscle contraction for 5 seconds then release for 5 seconds. Repeat this exercise 4-5 times.
- Continue the exercise until you can tighten this muscle for 10 seconds at a time. You should practice 4-5 contractions 3 times a day.
Step 2. Adjust your water intake
If you're used to drinking large amounts of fluids in short periods of time (such as after exercising or resting), try controlling your fluid intake by drinking smaller volumes throughout the day. This will reduce pressure on the bladder.
- Place a bottle of non-carbonated water next to your desk and take a sip every 5-10 minutes.
- In general, aim to drink 9 cups of water (or 2.2 liters) of water each day.
Step 3. Create a urination schedule
Your bladder will be stronger if you practice urinating on a regular schedule. If you schedule to urinate every 2-4 hours, the frequency of urinating at the most unexpected times will decrease.
Step 4. Monitor your weight
Research shows that being overweight and obese can trigger bladder overactivity. If you feel the urge to urinate frequently and are also overweight, try losing a few pounds to see if your symptoms ease.
- You should always consult a doctor to determine the best way to lose weight. Generally, you need a combination of moderate-intensity cardio exercise (running, walking, swimming, hiking), 3-4 times a week and a healthy diet consisting of low-fat protein, fruit, vegetables, and whole grains.
- Avoid foods that are rich in sugar, fat, and refined carbohydrates such as white bread, white rice, white pasta, popcorn, potato chips, pastries, brownies, cakes, ice cream, etc. Drinks containing sugar such as soda and cocktails should also be avoided and only consumed in very small amounts.
Part 3 of 3: Preventing Problems Later
Step 1. Eat the right foods
Certain foods are known to irritate the bladder and cause you to urinate frequently. If you have to urinate frequently, you should avoid the following foods:
- Sour fruits (oranges, grapefruit, lemons)
- Spicy food
- Chocolate
- Corn syrup
- Tomatoes and tomato-based sauces
Step 2. Avoid drinks that can cause irritation
Similarly, certain drinks can also have a negative effect on the bladder. Consuming the following drinks may reduce the bladder's ability to hold urine:
- Carbonated and sugary drinks such as soda
- Drinks containing artificial sweeteners (such as diet soda)
- Tea and coffee
- Excessive alcohol consumption (more than 5 drinks a week)
- Fruit and vegetable juices such as oranges, grapefruit, and tomatoes.
- If you have difficulty holding your pee or feel the need to urinate frequently, try to stop eating these foods and drinks for a week and see if your condition improves. You can go back to eating 1 or 2 foods/drinks from the list above to find out which irritates your bladder the most.
Step 3. Consult a doctor
If you have long-term problems urinating, such as pain in your bladder or you constantly feel the need to urinate frequently, talk to your doctor about the best treatment.
- If you are currently taking medication to treat other health problems such as high blood pressure or depression, this could have a negative effect on your bladder. Consult a doctor to adjust the dose of the drug or replace the drug with another drug with fewer side effects.
- You may be reluctant to discuss bladder problems with your doctor because they find it embarrassing. However, do not hesitate to seek treatment, bladder pain can be a symptom of a more severe disease such as cancer or problems in other organs such as the kidneys. So, visit a doctor and consult this matter.
- Medications such as Mirabegron and Botox injection into the bladder are sometimes also used to treat incontinence (the condition of not being able to hold urine).
