TIPS FOR A HEALTHY BLADDER AND BOWEL
1. NEVER DELAY AN URGE TO EMPTY YOUR BOWEL
Having a healthy and regular bowel is important as it plays a role in our digestion, protects the pelvic floor and is also much more comfortable. When you get the urge to empty your bowel it is important that you listen to that message and don’t put off emptying your bowel. If we delay the urge then the stool may sit in the rectum for longer, potentially leading to constipation which may in turn lead to straining and increased pressure on your pelvic floor.
2. EAT AND DRINK MINDFULLY
In today’s lifestyle, we often find ourselves in a constant rush. Everything that we eat, or drink affects how our bladder and bowel function. When was the last time that you really stopped, sat down and focused on the taste and smell of the food you are eating? Eating a meal should be an enjoyable experience rather than just meeting the need to eat. Next time you eat a meal try and focus on the taste and flavours. Try to consume your fluid gradually throughout the day. By sipping small amounts of fluid throughout the day, your bladder can fill up slowly.
3. KEEP YOUR FLUID UP
Keeping hydrated is a must when it comes to optimal bladder and bowel health. Aim to get 6-8 glasses of water a day spread out throughout the day. This would usually equate to approximately 2L of fluid. More fluid may be required if you are exercising or breastfeeding. If you suffer with bladder urgency or frequency it is important that you keep your fluids up. Withholding fluids may make the issue worse.
4. GET MOVING AND EXERCISE REGULARLY
Regular movement and exercise can play an important role in preventing constipation, as well as helping keep your weight under control. A short 15-20 min walk in the morning can be the perfect way to get your bowels moving.
5. FIBRE INTAKE
Fibre can be a bit of a minefield in regards to knowing how much to eat and the right type for your digestive needs. Different types of fibre will affect your bowel in different ways. Insoluble fibre will create firmer, bulkier stool whereas soluble fibre may soften the stool. Often an increase in the amount of soluble fibre you eat may cause an increase in flatulence. Any changes to fibre should be gradual so that you can monitor for changes in your digestive health. Eating food such as soups and salads can be a great way of getting fibre in your diet, whilst keeping up your fluid intake.
6. GUT HEALTH
It is important that you ensure your gut health is optimal. If your gut is not functioning well then it is not able to properly digest the food you are eating and therefore you will be missing out on a lot of the essential vitamins and minerals that your body needs. Try and consume foods that will help increase the ‘good’ gut bacteria. These types of foods may include; green leafy vegetables, fermented foods, bone broths and food rich in natural probiotics such as kimchi and yogurts.
7. QUIT SMOKING
Smoking can increase your risk of developing some cancers and it can also increase your susceptibility to developing other diseases and infections. Over time the side effects of smoking such as coughing can increase the pressure placed on your bladder and bowel therefore making you more susceptible to pelvic floor dysfunction.
8. LIMIT ALCOHOL AND CAFFEINE INTAKE
For some people alcohol and caffeine can have a diuretic effect and can also be an irritant to the bladder. This may worsen the symptoms of bladder urgency and frequency. If you are wanting to reduce your caffeine/ alcohol intake a good place to start is by reducing the number of drinks you have at one time. Try sticking to just the one glass of wine or aim to have several alcohol free nights during the week. If you are trying to limit your caffeine intake, then you could try swapping to decaf tea or coffee or trying herbal tea. Remember that some herbal teas may still contain caffeine, and some may act as diuretics, so make sure you take note of what the label says.
9. RELAX ON THE TOILET AND SIT IN A GOOD POSITION
A good start to being relaxed on the toilet is to ensure that you are sitting on the toilet rather than squatting or hovering.
To get yourself into a good position on the toilet you will be seated on the toilet with your knees higher than your hips. This can be achieved by placing a small step underneath your feet or lifting up your heel onto your toes.A foot stool like this may be a great option https://amzn.to/3KrNDcw If you don’t have a step handy then try using any books that you might have around the house or even spare toilet rolls. Once you have your feet in position, lean forwards so that your elbows are resting on your thighs. Try and keep your chest proud so that you are not hunched over.
Now that you are seated in the correct position, you want to focus on relaxing your pelvic floor. Think about letting your lower tummy relax. You can also try taking a deep breath in and on the breath out making a ‘sssss’ sound. You might find that this helps your pelvic floor muscles to relax.
Taking your time to empty your bladder and bowel properly, and avoid straining, is important as this helps to ensure that your bladder and bowel is completely empty and reduces downward pressure onto your pelvic floor.
10. BE AWARE OF ANY UNEXPLAINED CHANGES IN YOUR BLADDER AND BOWEL
Sudden or unexplained changes in your bladder and bowel function can sometimes be a sign of other underlying medical conditions. It is always worth having a discussion with your GP or having a medication review if you are experiencing unexplained changes in your bladder and/ bowel.
