Many brits suffer from an overactive bladder and incontinence. An overactive bladder is characterised by a growing urge to urinate, and this urge is stronger than usual, which means you must rush to the bathroom. The urge occurs more sudden, is more powerful, and it takes less water to fill the bladder than usual. The urge can become so powerful that you fail to reach the toilet in time, causing involuntary urination - known as urge-incontinence. The lifestyle has great influence on this condition, and there are many lifestyle choices that contribute to incontinence, but these can easily be altered if you are observant.
Urination urge is a result of nerve signals
The bladder is an organ that collects urine which is formed in the kidneys. It empties when it is full. The bladder wall consists of an elastic muscle that expands a certain amount when it is filled. This means that pressure in the bladder begins to build, when the bladder is adequately filled. Between the urethra and the bladder, there are two muscles that surround the urethra – the inner and the outer muscle. Together, they can close the urethra, allowing the bladder to fill with urine without leaking. We can control the outer muscle, while the inner muscle is uncontrollable. When the pressure in the bladder begins to increase – when it contains 2,5-5 dl of urine – nerves in the bladder muscle will send signals to the brain, telling it to empty, which we register as the urination urge. Normally, you will be able to resists to urge to pee until reaching the toilet, after which you allow the bladder to empty by contracting the bladder muscle and relaxing the outer urethra muscle. Afterwards, the urethra closes again. Connective tissue and pelvic floor muscles hold the bladder in its place, and this support is necessary to avoid incontinence. Therefore, it is important to train your pelvic floor muscles.
Only go to the toilet when you have to pee
Many people often take the opportunity to visit the bathroom, when they have access to a toilet, despite feeling no urge to pee – I.e. before leaving the home, school or job etc. Naturally, it is annoying having to pee 5 minutes after leaving a place with a toilet, and it is a behaviour that we have been taught since childhood, but it can eventually result in an overactive bladder. It is recommended not to visit the toilet until you feel the need to do so as it causes frequent and unnecessary bladder emptying, and the bladder adjusts to it. This means that you eventually will feel the need to pee despite the bladder containing a smaller amount of urine than normal.
Diet is important
Diet plays an important role in almost everything, and an overactive bladder is no exception. Fruit juice, coffee and alcohol can cause the bladder to empty often, which is why these drinks should be avoided if possible. It is recommended to drink between 1,5 and 2,5 litres per 24-hours. Drinking more will require additional trips to the toilet. Moreover, it is recommended to eat less foods that are rich in cholesterol, sugar and fat as these contribute to destabilising the bladder – powerful spices and sweeteners negatively affect the bladder. It is also important to stay healthy and slender as smoking, which often causes coughing, and overweight increase the pressure on the bladder and thus the urge to urinate.
Stressed weekdays affect the bladder
If you feel stressed and uneasy, your bladder can become so as well. The urination urge increases when you experience anxiety, worrying and stress. By training yourself to keep calm even in stressed situations, your bladder will also improve calmness.
References:
1) https://min.medicin.dk/Sygdomme/Sygdom/104
2) http://blaeren.dk/leve-med-inkontinens/dine-tissevaner-reagerer-pa-din-livsstil
