How’s your bladder control?
-
Do you find yourself running to the bathroom and sometimes not making it in time?
-
Do you ever pee a bit with a cough or sneeze?
-
Are you waking up more than one time per night to empty your bladder?
-
Do you experience pain during urination?
-
Recurrent bladder infections?
-
All these conditions are at least in part due to the decline in Estrogen levels peri and post menopause.
What is NORMAL anyway?
-
Go every 3-4 hours or 5-7 times/day; 0-1 X/night.
NO pain.
NO leaking urine.
NO UTIs
Lifestyle Strategies to Improve Bladder Control:
-
Spread fluid intake (mostly not-bubbly water) throughout the day.
-
4-6 ounces/hour until 1-2 hours before bed.
-
Avoid “chugging”.
-
-
Avoid JIC urination (JIC = Just in Case) – Wait for the urge to go.
You may be training your bladder to hold less urine. -
Sit on toilet with feet flat on floor or stool and NO straining.
- Emptying your bladder relies on you to relax the muscles of your pelvic floor. -
Avoid constipation – puts pressure on the bladder and makes it more irritable.
-
**Orgasm – keeps the whole area healthy!
What about exercise?
-
Not everyone who has bladder control issues has a weak pelvic floor. It is optimal to be assessed by a pelvic floor physical therapist to find out what exercise is optimal for you!
-
Research supports 12 weeks of specific pelvic floor muscle training to help significantly with bladder control and other symptoms of GSM.
-
Aerobic and strength training exercise play a big role in supporting bladder control and pelvic floor muscle health and resilience.
-
Muscle mass declines starting as early as in our 30’s, including the pelvic floor muscles!
-
What about Digestion and Bowel Health?
-
Eat a healthy diet, regularly exercise and STILL have gas/bloating/constipation?
-
Reduced estrogen can affect the muscles that move food through the gut, leading to slower digestion and constipation.
-
Pelvic floor muscles that are not relaxing or supporting the pelvic organs also lead to constipation. (Pelvic Floor PT can help you figure this out!)
Lifestyle Strategies to Improve digestion and elimination:
-
Healthy diet:
-
Rainbow of fresh veggies, fruits, whole foods with healthy fats, soluble and insoluble fiber.
-
-
Seeds:
-
Zen Basil seeds, Chia seeds, Ground flax seed
– these are all nutrient dense and rich in fiber!
-
-
It’s not just about what but HOW you eat that matters.
-
Are you always on the go?
-
Can you make time to sit, relax and enjoy the company of family and friends?
-
Eat slowly and mindfully, chew each bite.
-
Deep breathing after a meal will promote digestion.
-
-
Have a 4 oz glass of warm prune juice in the evening.
-
Abdominal massage: Self massage for constipation.
-
Start your morning with a glass of hot water (with or without lemon).
-
Regular exercise / movement throughout the day: running, walking, yoga: Natalie's yoga for digestion and elimination.
-
Deep breathing after a big meal.
How is your posture and breathing when on the toilet? (it matters!)
-
Knees higher than hips, feet flat.
(opens the angle between rectum and anus - makes it easier to poop). -
Squatty potty or stool under feet (or 2 yoga blocks) is helpful! Feet flat on floor/stool.
-
Keep breathing:
>> Mouth open- mouth like a circle. Exhale into a closed fist. -
Inhale: belly big, belly hard;
Exhale and maintain belly big and hard.
(As if you are breathing out through your pelvic floor. Like a long slow whoosh.)
Why is bowel management especially important during cancer treatment?
-
Cancer and its treatments, particularly chemotherapy and pain medications, can significantly affect bowel function, leading to constipation.
-
Hard, dry stools can cause complications like rectal bleeding or even fecal impaction, especially if blood counts are low.
-
Regular bowel movements ensure efficient waste removal, allowing for optimal nutrient absorption and overall well-being.
How can Pelvic Floor Physical Therapy Help?
-
Pelvic floor physical therapy involves a comprehensive evaluation, education and personalized treatment plan to address your specific needs.
-
At Heart of Gold Physical Therapy, we take a whole-person approach; it’s not just about the muscles being too loose or too tight.
-
Let’s look at posture, breathing, hip flexibility and how you are supported by your low back, abdominals, and your feet.
-
Making new habits is challenging - how to fit in exercise, sitting down for a meal, making changes in your already too-busy schedule -
>>We're here to help! -
Yes, your PT will do the assessments, education and guidance; but we will also walk alongside you in this journey and help you to gradually integrate new strategies that optimize your pelvic health.