The 10 Best Tips Against Bladder Weakness

Bladder weakness affects many men and women in Germany. The unpleasant disease has different causes: For example, increasing age, pregnancy, infections of the urinary tract and the consequences of an operation can all trigger a weak bladder. However, bladder weakness does not have to be fatal for those affected. Take your time and consider which habits could be bad for your bladder. Use the following practical tips to prevent bladder weakness and alleviate acute symptoms.

Pelvic floor exercises strengthen the bladder.

Exercising the pelvic floor is a very effective measure to alleviate or prevent bladder weakness. Pelvic floor training strengthens the muscles and thus helps to counteract the urge to urinate.

Pelvic floor gymnastics can also be practised comfortably in the office while sitting. Sit up straight in a chair and contract your pelvic floor muscles. Hold this tension for at least 10 seconds and continue to breathe calmly. Repeat the exercise five times.

2. Endurance sports against bladder weakness

Exercise is healthy and can also help with bladder weakness. Balanced training strengthens the body and keeps it fit over the long term. However, if you suffer from bladder weakness, you should avoid sports such as tennis, as this puts unnecessary strain on the affected bladder. Endurance sports such as walking or swimming combined with relaxation exercises such as Pilates or yoga are recommended.

3.Reduce weight and strengthen the bladder.

Targeted weight loss can help you get rid of bladder weakness. Don’t worry; there’s no threat of a radical diet. Even a weight reduction of five to ten per cent can relieve the pelvic floor and, together with pelvic floor training and other physical activity, improve the symptoms.

4. Drink a lot

In case of incontinence, drinking two litres a day is recommended. In this way, you ensure kidney support and prevent urinary infections. Diuretic drinks such as coffee, tea and alcohol should be avoided. It is best to drink water and fresh juices.

5. Eat a balanced diet.

Pay attention to what you eat: If you have bladder weakness, a balanced diet with fibre, fruit, vegetables, and home-cooked dishes is essential. This will support your intestines and make bowel movements easier. It’s better not to strain when you have a bowel movement.

6. Correct posture

Try to stand and sit straight. An upright posture supports the pelvic floor muscles and looks good and confident.

7. Lift correctly

Try to lift correctly: If you want to lift a heavy object from the floor, place your legs slightly more apart than the pelvis width and squat down. Make sure your back stays straight. Now lift the object using your legs’ strength and tense your pelvic floor muscles.

8. Relax

Stress can promote bladder weakness. It is therefore advisable to relax in everyday life. Autogenic training and yoga help here. So, give yourself little breaks to breathe deeply. Even a short walk during your lunch break relaxes and relieves stress on your body and mind.

9. Bladder training

As paradoxical as it may sound at first, the bladder can be trained. In addition to the pelvic floor muscles, the goal is to strengthen the bladder to the extent that the symptoms are alleviated. Keeping a so-called micturition diary is advisable: write down how often and how much you must urinate and at what times of the day. Write down what you ate and drank. The diary will give you an overview and can also be helpful for the treating doctor.

This is how you train your bladder: Try not to give in to the urge to urinate immediately and go to the toilet. In this way, your bladder learns to control the urge to urinate better. Also, avoid straining when you have a bowel movement. It also helps to sit straight on the toilet so the bladder can empty.

10. Actively protect your bladder.

Urinary tract infections promote bladder weakness. Therefore, you should specifically prevent these infections. Avoid sitting on cold surfaces, as this encourages urinary tract infections. It is also advisable for women to go to the toilet as soon as possible after intercourse to flush out possible pathogens immediately. Medicinal plants such as bearberry or watercress can have a soothing effect at the first signs of a bladder infection.