Healthy Bladder Habits For Everyone.

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Bladder health is important for everyone.

Discussing bladder health is generally not a common point of discussion however we have put together a list of 10 tips to help maintain great bladder health.

 Some statistics

  • Urinary incontinence affects up to 13% of Australian men and up to 37% of Australian women (Australian Institute of Health and Welfare report, 2006).

  • 65% of women and 30% of men sitting in a GP waiting room report some type of urinary incontinence, yet only 31% of these people report having sought help from a health professional (Byles & Chiarelli, 2003: Help seeking for urinary incontinence: a survey of those attending GP waiting rooms, Australian and New Zealand Continence Journal).

  • 70% of people with urinary leakage do not seek advice and treatment for their problem (Millard, 1998: The prevalence of urinary incontinence in Australia, Australian and New Zealand Continence Journal).

  • An Australian study found that over a three-month period, 50% of women aged 45-59 years of age experienced some degree of mild, moderate or severe urinary incontinence (Millard, 1998: The prevalence of urinary incontinence in Australia, Australian and New Zealand Continence Journal).

  • The prevalence of urge incontinence, which is strongly associated with prostate disease, is low in younger males and increases to 30% for those aged 70-84 and 50% for those 85 years and over (Australian Institute of Health and Welfare report, 2006).

  • (continence.org.au)

10 TIPS TO HELP WITH YOUR BLADDER HEALTH

  1. It is normal to use the bathroom between 4-6 times a day. If you feel that you are going too much or not enough seek professional advice.

  2. When you are using the toilet don’t rush or try and force the stream out with any excessive pressure. Sit and relax as this will help your bladder to fully empty.

  3. Women should always be sitting properly on the toilet and not hovering over the seat

  4. Try to avoid using the toilet “just in case”. Go to the bathroom when you feel that your bladder is full.

  5. Exercise your pelvic floor. Clinical pilates is a great way to strengthen your core and pelvic floor

  6. Ensure you are drinking enough water each day. Try to aim for 2L of water a day

  7. If you’re worried about your bladder being over or under active contact your GP or at Core Elements, we have a physiotherapist who has completed training in this area who can assist you with your issues.

  8. Cut down on caffeine. Excessive caffeine intake can upset your bladder.

  9. Keep healthy and active. Eating a healthy balanced diet and getting regular exercise can be beneficial with helping to prevent bladder disorders.

  10. You should not be going to the toilet more than once a night, if you are using the bathroom more frequently at night speak to your GP or our continence physio about completing a bladder diary.

WHEN TO SEEK HELP.

SPEAK TO YOUR GP OR A CONTINENCE PHYSIOTHERAPIST IF YOU HAVE ANY OF THE FOLLOWING SYMPTOMS

  • If you wet yourself when you cough, sneeze, lift something heavy or laugh, even if it’s a small amount

  • If you suffer from leakage with any kind of sports or strenuous activity

  • If you have an urgent need to pass urine and don’t feel like you can hold on if needed

  • If you leak on the way to using the bathroom due to urgency

  • If you don’t always get to the bathroom in time

  • If you have trouble starting a stream of urine

  • If you need to pass urine more than once a night (in an 8-hour period)

  • Pass small amounts of urine during the day

  • Strain to pass urine

  • Feel burning or pain when passing urine

  • Are wetting the bed after the age of 5

  • Notice any change in bladder habits

  • Are giving up things you enjoy because you are worried about having an accident

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