Femaxeen® Blog
This section is all about helping you overcome your fears and giving you practical tips and advice, all designed to make your day to day life a lot easier. Unwanted leaks are suffered by millions of women daily – so rest assured, you are most definitely not alone!
Every few weeks, we’ll invite a guest author to give you the benefit of their experience and wisdom around the subject of urinary incontinence. And guess what, despite the odds, we think you’ll find it very interesting!
Getting Your Bladder in Better Shape – Ideas for You to Practice at Home and Outdoors
Set a Schedule
This is the first and most important thing you can do – right now! Believe it or not, your bladder is trainable. One great idea, which we know definitely works, is to create regular times to visit the loo each day. It sounds strange, but once you get used to doing it, this will become part of your natural routine. Ideally, these times should be when your bladder is full. Take your time and allow your bladder to empty completely. Try not to use your pelvic floor muscles to push out urine and practice doing this as often as possible – let the urine flow naturally and don’t force it.
Keep On Moving
This is for when you fancy going out and doing something different. Low impact sports such as cycling, yoga or Nordic walking are ideal activities to keep you healthy without impacting your sensitive or overactive bladder condition. You can just go for a relaxed stroll round the park, if that’s more your pace. Everyone has their own favourite way to keep moving and there are no rights or wrongs, just whatever suits you.
Go Easy on the Crunches
Abdominal workouts like sit ups, crunches or plank kicks can place a lot of pressure on your bladder. Alternative exercises where breathing or the position supports the pelvic floor, like pelvic floor exercises, Kegel exercises and targeted Pilates and yoga exercises can work brilliantly. They help strengthen your pelvic floor muscles, which control the hold and release of urine. You can reduce unwanted leaks and improve your overall health by practising this around three times a day.
Drink Just Enough
It’s actually a bad idea to avoid drinking to try to stop the urge – it’s important to keep hydrated with small amounts of water during the day. Drinking water also helps to reduce odours if a leak manages to escape, or you can add a splash of cranberry juice, which benefits general urinary health as well.
No Heavy Lifting
Lifting heavy objects is the last thing your pelvic floor needs, let alone your back. It’s best that you ask for help from those around you.
Bye, Bye, Barista
Caffeine, alcohol and fizzy drinks aren’t great for leaky bladders, so try to limit them or cut them out as much as possible, especially in the evening. These drinks trigger urine production.
