SLEEP HEALTH
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*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.
Disclaimer: This 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.
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