*Content reviewed by HotPause Health Medical Advisor & Pelvic Health Expert Tanya Goodrich, PT, DPT

#1 Tip For Bladder Health In Menopause

HotPause Health Medical Advisor and pelvic floor therapist, Dr. Tanya Goodrich shares her #1 tip for bladder health in menopause: bladder training!

Bladder retraining is a habit-changing technique that can help with urinary incontinence. It involves:

• Keeping a bladder diary: Track your urination for a few days to understand your current patterns.
• Establishing a schedule: Empty your bladder first thing in the morning and at regular intervals throughout the day.
• Increasing the time between trips: Gradually increase the amount of time you wait between urinating.
• Using urge suppression techniques: When you feel the urge to go, try to hold it for a few minutes. You can also try relaxing, distracting yourself, or tensing your pelvic floor muscles. Try to make your pee streams last 12 seconds.
• Avoiding bladder irritants: Avoid drinks and foods like caffeinated beverages, carbonated drinks, alcohol, and acidic foods.

The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.