Bladder And Bowel Control During Pregnancy.

Pregnancy is one of the most amazing processes the female body can go through. When you are pregnant you will receive a lot of information from many people about bowel and bladder control problems during and after birth. Our Physiotherapist has put together some tips for good bladder and bowel health and what to do when some problems arise.

DRINK WELL AND MAINTAIN OPTIMAL HYDRATION

• Aim to consume 6-8 cups or (1.5 - 2L) of fluids a day, unless otherwise advised by your obstetrician or doctor.

• Fluids can be in many forms not just water. Soups and herbal teas are also classified as fluids.

• Spread your fluids throughout the day evenly.

• If you are exercising or it is summer or hotter climates make sure you increase your fluid intake.

• Try and aim to consume majority of your fluids as water, cut down on sugary drinks and drinks that have caffeine in them as they can irritate the bladder. Popping some frozen berries or sliced lemon can flavour the water and make it more palatable to drink.

Tip: If you are experiencing bladder issues it’s important not to reduce your fluid intake as this can make your bladder control issue worse due to concentrating the urine.

EAT A HEALTHY DIET

A healthy diet plays a very important part in bladder and bowel health.

• Eat plenty of fibre, this will ensure optimal bowel function by absorbing the water and adding bulk to your bowel movements making them easier to move though the bowel and help avoiding constipation

• Add some psyllium husk to a morning smoothie or some yoghurt in the mornings.

• Try to limit fast food or junk food as these often have little nutritional value.

• Make sure you’re maintaining optimal hydration to avoid constipation.

FIBROUS FOOD EXAMPLES

• Wholegrain cereals, pasta and bread that contain oats, barley and rye

• Fruits such as berries, melon, pears and oranges

• Vegetables such as broccoli, celery, carrots and corn

• Peas, pulses and beans

• Nuts and seeds

• Sweet potato, beetroots and potato especially with the skin on.

KEEP ACTIVE

• Aim to be physically active for a least thirty minutes a day, such as walking can assist with the stimulation of bowel movements

• Your women’s health physiotherapist can help design a series of exercises to assist with optimal bowel and bladder health

• Pregnancy pilates classes are a great way to gently exercise your body in a pregnancy safe way. Pilates exercises are also pelvic floor friendly.

• Ensure that are doing your pelvic floor exercises regularly. Due to pregnancy and weight gain, your pelvic floor can become weak so making sure you’re doing your pelvic floor exercises often will assist with the management of bowel and bladder issues during pregnancy

HEALTHY TOILET HABITS

• When your bladder feels full this is the perfect time to go to the bathroom, try no to use the bathroom “just in case” as this may over stimulate the bladder

• As soon as you feel the urge to have a bowel movement this is the best time to go. Drinking hot drinks or exercise can stimulate bowel movements. Try not to hold on to the movement when you feel the urge

• When sitting on the toilet position yourself with your elbows on your knees keeping your back straight, you can even use a small stool to elevate your feet slightly. Try to relax your pelvic floor and anal sphincter muscles. Gently push keeping your stomach bulged forward and breathe normally.

• If you notice that you are straining with a bowel movement you may be constipated, this can affect your bladder and bowel function and weaken the pelvic floor.

HOW DO YOU IDENTIFY IF YOU HAVE A BOWEL OR BLADDER ISSUE?

• You may experience leakage of urine when you cough, laugh, lift something heavy, sneeze or even during exercise

• Urgency with needing to empty your bowel or bladder

• Leakage of either a solid or liquid bowel motion or soiling on the way or after a bowel motion

• Finding it difficult to empty your bowel unless you change positions

• If you feel a lump or heavy dragging sensation in the vagina, mostly at the end of the day.

If you are experiencing any of the issues we have mentioned or you would like to book a confidential appointment to discuss your bowel or bladder health book in with our women’s health physiotherapist Mrs Rachel Hey to discuss a treatment plan as leaking of any amount is not normal.

This information was collated in align with the best practice standards of the continence foundation of Australia and the pregnancy centre Australia.

If you need further help the continence foundation and The Pregnancy Centre are valuable places for resources and help.

www.continence.org.au or call the National Continence Foundation on 1800 330 066

The Pregnancy Centre is a website that helps women choose safe exercise choices during pregnancy. www.thepregnancycentre.com.au