The need to urinate frequently is a common problem for many people. The standard frequency of urination can vary from person to person, but if you are forced to go to the bathroom at least once every 3-4 hours, you may have a problem. The problem of frequent urination is more common in older people, but it can affect women and men of all ages, including children. Fortunately, you can take steps to strengthen your bladder and make lifestyle changes to control this annoying condition. In some cases it may be necessary to use drugs. As with any other medical condition, if you suffer from frequent urination, you should see a specialist.
Steps
Method 1 of 3: Strengthen the Bladder
Step 1. Do kegel exercises to strengthen the pelvic floor
The urge to urinate often can result from a weakening of the pelvic muscles. The most popular exercises to keep them fit are the Kegel exercises. These movements are suitable for everyone, even for pregnant women. Perform them while sitting in a comfortable chair. Contract your pelvic floor muscles (the ones that stop urine flow), hold them tight for 3 seconds and then relax.
- Repeat this simple exercise 10 times every day;
- It can take up to 12 weeks to get the benefits;
- Other possible exercises to strengthen the pelvic muscles include the bridge, wall squats and the "dead bug". However, these are not suitable for pregnant women.
Step 2. Train your bladder
This workout is intended to delay the urge to urinate. The pelvic floor muscles will gradually strengthen. From the moment you feel the urge to urinate, try to wait 5 minutes before going to the bathroom. With practice, the wait will become less annoying and after some time you will be able to hold the urine even for 10 minutes.
The goal is to train the bladder to urinate only every 2.5-3.5 hours
Step 3. Empty your bladder twice consecutively
Another method that can help you go to the bathroom less frequently is to urinate twice within a few minutes. First pee normally, then wait 2-3 minutes and then try again. This tactic will ensure that you have emptied your bladder completely.
- One ploy is to urinate while sitting and then stand up. After a few minutes, sit down a second time and pee again. By changing the position of your bladder, you will be able to empty it completely.
- Emptying your bladder twice can help train your bladder to hold urine longer.
Step 4. Plan bathroom stops
Try to create a schedule that allows you to urinate every 2-4 hours. Try to stick to the times indicated, even when you might be waiting a little longer. Over time, your body will adapt to the new pattern and you will have the opportunity to increase the interval between bathroom stops.
- You could start by scheduling a bathroom stop every hour and a half.
- As you begin to adjust to the pattern, gradually extend the interval between urinations.
Method 2 of 3: Change Your Lifestyle
Step 1. Limit drinks that irritate the bladder
Anything that contains caffeine (such as cola and coffee) can inflame your bladder and force you to go to the bathroom more frequently. Alcoholic beverages (especially wine) have the same effect. By avoiding them, you will be able to have more control over your bladder.
- If you think you can't do without coffee, try drinking just one cup in the morning. Another solution is to grind the coffee beans on the spot, since if the ground is stale or if the coffee is not freshly made, the bladder can become even more irritated.
- If you want to indulge in a drink from time to time, don't exceed the limit of one or two per week.
- Keep in mind that giving up alcohol and caffeinated drinks will have positive effects on both your bladder and your overall health.
Step 2. Stop smoking
The nicotine contained in cigarettes is known to adversely affect bladder control. Furthermore, smoking is a major risk factor for various forms of bladder cancer. Although it is very difficult, quitting smoking can only guarantee you benefits.
- Establish an action plan;
- Choose a method (for example, you could take medications or use patches or chewing gum);
- Get help from family and friends;
- Proceed under the supervision of your doctor.
Step 3. Lose weight
The need to urinate frequently can result from a condition of obesity. If you have extra pounds, by losing weight you may automatically gain more control over your bladder. Before making any decisions that involve lifestyle changes, it is important to talk to your doctor. In this case it will help you choose a diet that suits your health condition. Keep the following guidelines in mind if you want to lose weight:
- Eat more fruits and vegetables, they must be the cornerstones of the diet;
- Go for lean proteins, whole grains and healthy fats;
- Drink a lot of water every day;
- Exercise regularly
- Proceed under the supervision of your doctor.
Step 4. Prevent constipation
Your digestive system is a complex structure. If there is a problem in one area, all other parts are affected. For example, in the case of constipation you have less control over the bladder as the intestine presses against the urinary organ which consequently struggles to expand. You can prevent constipation:
- Drinking lots of water every day;
- By getting a lot of fiber through your diet or a dietary supplement. Foods rich in fiber include brown rice, plums, apples, carrots, celery, legumes, flax seeds, and sweet potatoes;
- Taking a probiotic supplement or eating foods that contain them, such as yogurt, sauerkraut, or kombucha
- Avoiding industrially processed foods;
- By reducing the consumption of caffeine.
Method 3 of 3: Ask the Doctor for Help
Step 1. Make an appointment with your doctor
If you have poor bladder control or are forced to go to the bathroom often, it's best to see your doctor. The problem of frequent urination may be stemming from another disorder that you have not yet diagnosed with. Understanding what it comes from will give you the opportunity to heal and fix it. Before going to the doctor:
- Ask him if you should avoid eating or drinking in the hours preceding the visit;
- Make a note of your symptoms, how often you need to urinate, any bouts of incontinence, and any pain or other ailments you have experienced. Your doctor needs to know if you feel unwell somewhere, if you happen to leak or if after going to the bathroom you still feel like you need to pee.
- If you are taking any medications, supplements, or medicinal herbs, make a detailed list.
- Write down anything else that may be important about your health condition, such as whether you have been diagnosed with allergies or other medical conditions.
Step 2. Identify the source of the problem
After evaluating your specific symptoms and medical history, your doctor may order tests to help determine the cause of the disorder. You will likely need to undergo a physical exam and other checkups. Recommended exams include:
- Urinalysis: A sample of your urine will be analyzed for infections, traces of blood or other possible abnormalities.
- The evaluation of the post-voiding residue: you will have to urinate inside a container to allow the urine to be measured. An ultrasound device will then evaluate if there is any residual urine inside the bladder, which could indicate the presence of a urinary tract obstruction or the inability to completely empty the bladder (urinary retention).
Step 3. Use a voiding diary
Your doctor may ask you to record for a few days (usually 3 to 7) how much you drink, how often you pass urine, how many you produce each time, and any episodes of incontinence. The data collected will help him make a more precise diagnosis.
Purchase a graduated plastic container with which you can measure the amount of urine. You will need to urinate into the container every time you go to the bathroom and record the amount collected in your voiding diary
Step 4. Treat yourself with medication
In most cases, the problem of frequent urination can be solved by making lifestyle changes and strengthening the bladder. However, if the disorder is caused by an infection (for example from the urinary tract), your doctor will prescribe antibiotics. In other cases, it may also be necessary to use medications to control the problem. Appropriate medicines include:
- Anticholinergics;
- Betmiga (whose active ingredient is mirabegron);
- Alpha blockers;
- Estrogen administered topically.
Warnings
- It is possible for the urinary tract to become inflamed by urinating too frequently, especially in children.
- If the problem of frequent urination is neglected, it can cause a state of mental confusion or the onset of symptoms similar to those of Alzheimer's.
