How To Train Your Bladder To Reduce Bathroom Trips For Women Over 55?
Reducing bathroom trips for women over 55 involves bladder training and specific exercises:
- Bladder Training: Gradually increase the time between bathroom visits, helping the bladder hold more urine over time. Start by waiting for a few extra minutes and extend the intervals as tolerated.
- Kegel Exercises: Strengthen pelvic floor muscles with Kegel exercises to improve bladder control. Squeeze and release the pelvic muscles regularly throughout the day.
- Pelvic Floor Muscle Training (PFMT): Intentional contractions of pelvic floor muscles suppress detrusor overactivity, helping reduce urgency and leakage.
- Stay Hydrated: Maintain adequate hydration but avoid excessive fluids close to bedtime to reduce nighttime bathroom trips.
- Avoid Irritating Foods: Limit intake of bladder-irritating foods like caffeine, spicy foods, and acidic fruits, as they can contribute to urgency.
