1. Develop a stronger pelvic floor
A strong pelvic floor can help reduce the risk of urinary leaks. Here (LINK) you’ll find some simple exercises you can do at home that strengthen the pelvic floor muscles. Women of all ages tell us that doing these exercises for a few minutes a day really helps. It makes them feel confident and more in control of their bodies, which is always a good thing!
If you’ve recently given birth, it’s a good idea to start them lying down to avoid putting any extra pressure on the pelvic area. However, over time you can practice pretty much anywhere. Even when driving, sitting on the bus, or at your workplace!
2. Don’t rush your bathroom visit
We’re all guilty of this! When you’re stressed, it’s tempting to rush a bathroom visit. This is never a good idea – leaving even a small amount of urine in the bladder increases the risk of developing urinary infections. So always try to empty your bladder completely. A great tip here is to lean forward on the toilet seat. This is the body’s most effective position in terms of emptying the bladder.
3. Try to increase the time between bathroom visits
During the latter stages of pregnancy, your bladder holds less urine as it’s being restricted by your baby. Naturally, after you’ve given birth, it needs to get used to holding more again.
As a general rule, you should pee between 4-8 times a day or every 4-6 hours. Average bladder capacity is around 300-500 ml, so if you find you’re peeing a lot less than this, try to increase the time between bathroom visits. This will help increase the amount your bladder can hold and at the same time it will exercise those important pelvic floor muscles.
4. Don’t be tempted to drink less water
It’s the most natural conclusion in the world – I’m peeing too often so I’ll drink less water. We can’t emphasize enough how wrong this is! Even if you’re finding it difficult to control your bladder, never restrict the amount of water you drink, especially if you’re breastfeeding. Drinking less leads to dehydration, which in turn causes urine to be more concentrated. This can irritate the bladder, creating the urge to go to the bathroom even when the bladder isn’t full. So stay well-hydrated – drinking water helps digestion, eases constipation and keeps urine healthy, which reduces the risk of developing bladder or urinary tract infections.