How to strengthen my bladder female?

Do you find yourself making a beeline for the bathroom every 30 minutes? Do you dread that moment when your bladder decides to play Russian roulette? Fear not, dear reader! We’ve got your back (or rather, your front) with this guide on how to strengthen your bladder as a female. Let’s dive in.

Let’s Start With The Basics

1. What is the bladder anyway?

The bladder is like a small balloon-shaped organ located in the lower abdomen. Its primary function is to store urine until it can be expelled from the body through the urethra.

2. Why do women have weaker bladders than men?

Sorry ladies, but we drew the short straw on this one. Thanks to our anatomy, pregnancy and childbirth, estrogen levels & ageing – women tend towards having weaker pelvic floor muscles which results often leads us down an untimely road of light urinary leakage or incontinence(😖).

Now that we established why it’s harder for those who identify as She / Her let’s talk about what can be done about it!

On To The Fun Stuff – Techniques And Exercises

Kegel exercises: Say Hello To Your Pelvic Floor

Ah yes, here come chiropractors favourite phrase again- Pelvic floor muscles, engage!
Your pelvic floor muscles act like any other muscles in your body i.e if they’re not exercised enough they become weak over time causing leaks etc
Most people are familiar with kegel exercises so without further ado…

3.What are Kegel exercises exactly?
Kegels require contracting and relaxing these same muscles repeatedly.
To get started:

  • Go pee

Don’t skip this step; emptying out ensures better contraction during exercise

  • Identify Target Muscles

Imagine stopping Urine flow Midstream while sitting on top of the toilet
Those muscles you are flexing are your pelvic floor

  • Concentrate

Tense these muscles and hold for 5 seconds to start with.
Do this 10 times, three or four times a day.
Your goal should be figs (oranges) up there with 60 or even100 kegels per day!

Now that this has become part of your daily routine let’s talk about…

Bladder Training: Let’s Retrain Your Brain (and Process)

4.What Is bladder training?

You may know it as “bladder retraining”.
It is essentially “talking” to your brain and guiding it back into a process of expanding interval between bathroom trips.

Here’s how you do it:

  • Start by tracking Bathroom Trips

Write down every time you pee in a notebook, Then take an average number 💩 – sorry I mean calcualte the average number of times during which one needs to go throughout their day.

  • Set Boundaries:

Increase the time gradually before each bathroom visit no matter how badly your body requests inclusion at parties-I mean breaks.
Start incorporating 10 -15 minute increments depending on what suits you better . The final aim is around two hours.

Tip for frequent urinators: Plan activities that keep u so entertained u forget about leakage because otherwise well…

Drink More Water : Wait , What?

“So wait lemme get this straight, drink MORE water yet we’re here trying strength our bladder?” Yes thank u, next 😇

Yes that sounds contradictory but hear us out, drinking enough fluids helps prevent bladder infections or inflammation which indirectly helps reduce chances of incontinence-related leaks!!

And if flushing regularly isn’t incentive itself here r some nifty ways to spice up drinking more agua👇

Hydration Tricks & Tips

Subheading Content
Sip Continuously This starts to feel effortless when done regularly
BPA Free bottle/ Glass bottles/ Goal oriented cups 🎯🥤 Good for the enviro., and yourself!
Add Fruits or Hydrolyte Mixes for flavo(u)r them spoils – I mean benefits 😅 Pro tip: if you add fizz, it’ll make u more inclined too sip during movies

Yoga as a Home Remedy

This one’s going out to all our aspiring yogis. Let’s take this joint friendly approach , shall we?

6.How Can yoga help?

Believe it or not stretching through some poses in yoga has the potential to get things running smoothly downstairs especially backbends ! Backwards bending is thought by many pros to counter effects of constant forward slouch aggravated by sitting on desks- leading towards concerns down there.

Here are three simple yet effective poses that can aid bladder strength:

  1. Cobra pose (Bhujangasana)
  2. Pigeon Pose / One-Legged King Pigeon Pose
    3.Child pose

Warning Signs To Lookout For

No matter how hard one tries sometimes life just laughs at us and something goes awry?.
So, let’s go over warning signs indicating your pelvic floor might have gone rogue so you know when its time pop into your doctor’s office.

7.Warning Signals Include:

  • An abrupt urge to pee with very little urine expelled (frequency)
  • Inability / Difficulty remaining dry after sneezing/coughing/fart noise/ pressure on abdomen
  • Struggling/some sort of discomfort while urinating
  • Accompanied Bladder Pain

Summary

There you have it folks; five steps that’ll keep bladder bugs away same way hand sanitizers keeps corona at bay. Implement these practices alongside your daily routine and watch your bladder strengthen over time!

Disclaimer:
None of these points on this beaut guide should completely replace advice from a medical professional. Please consult with health professionals before trying exercises if you have experienced incontinence or pelvic pain in past.

That’s all folks! 🧐(Oops couldn’t resist the reference)

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