Bladder Control in 10 Easy Steps

Is it really possible to retrain your bladder to function more optimally and have bladder control? 

The experts say that it is.  The goal of retraining the bladder is to return a person to a more normal pattern of urinating.  There has been recent research that demonstrates that people experiencing urgency, frequency and leakage can show great improvement with retraining techniques. Who would have known? Bladder retraining sometimes is combined with medications, but not always.  This process can take up to 6 weeks to educate a patient about bladder function and urge control–all while keeping a record of it.

The bladder fills and stretches like a water balloon and communicates with the brain when it is time to urinate.  The brain sends a message to the sphincter muscle and also to what is called the “pelvic floor” when to contract.  This process can be interrupted and sometimes requires the patient to retrain the bladder.  Here are ten techniques that a person can use to delay urinating when the urge is felt:

1. Believe that it is possible to retrain the bladder.
2. Do pelvic floor exercises or the Kegel exercise to strengthen the bladder. (See below)
3. Avoid going to the toilet “just in case” because this will also retrain your brain.
4. Do some belly breathing to relax the nervous system and body.
5. Complete a urination diary for at least an entire day that includes overnight.  Record how many times you eliminate, the amount, and the diet and exercise for that day.
6. Never rush to the toilet, but try to control it until you get there.
7. Avoid foods and beverages that may irritate your bladder.
8. Drink at least 4-8 glasses of filtered water a day.  Not drinking enough will increase infection.
9. Maintain regular bowel habits.
10. Message tense muscles that hold the bladder in place on both sides of the body to relax them.

The following may also contribute to incontinence:  spicy foods, artificial sweeteners, tomato based products, caffein, fruit juice, diuretics, sedatives, alcoholic beverages, pain relievers, antihistamines, anticholinergics, cold drugs, antipsychotics, antidepressants and drugs used for stress; conditions such as obesity, smoking,  and alcoholism.

How to perform pelvic floor exercises for Bladder Control

1. Relax your body as you are sitting or lying down with your knees bent and breathe during the exercises.  Do not strain, bear down or hold your breath.
2. Isolate the muscles. You should not feel any other muscle movement.  If done properly, no one else can tell that you are doing them.
3. Keep the buttocks down and the belly and inner thighs relaxed.
4. Tighten the muscles around the anal and vaginal openings so that the muscles lift toward the pubic bone and squeeze shut.
5. Two types of contractions are: quick contractions where you tighten and release, or endurance contractions where you tighten and hold for up to 10 seconds.
6. Perform from 30 to 80 contractions per day for benefit.

If you still struggle with bladder control, consider angelica archangelica or Azo for urinary frequency. 

To read more about the kidneys, read my post entitled on natural kidney treatments.  To treat the kidneys through music and frequencies, click here.