How do you know if you have healthy bladder and bowl habits?
In order to answer this question, you need to know what is considered normal. Do you...
Pass urine 4-6 times during the day and no more than 1-2 times over night?
Have a bowel movement (do a poo!) anywhere between 3 times a day to 3 times a week?
Have bowel movements that are soft, formed and easy to pass, i.e. no straining?
Feel like you are in control and do not have to rush to the toilet or leak before you get there?
Answering NO to any of these, might be a sign of unhealthy bladder and bowel habits.
Our pelvic floor physiotherapist Karen Jamieson advises that maintaining healthy bladder and bowel habits is important in preventing constipation, pelvic organ prolapse and incontinence and reducing the risk of urinary tract infections.
Here are Mumfit Physiotherapy's TOP 6 TIPS for good bladder and bowel habits:
1. Go to the toilet when your bladder feels 'full' - just in case 'wees' are not great for overall bladder health.
2. When you get the urge to poo, listen to your body and go. This reduces the risk of constipation, which can affect your pelvic floor.
3. Drink plenty of water and eat a healthy, high fiber diet - this will help keep your bowel movements regular and improve your stools, making them easier to pass.
4. Get yourself a foot stool for your toilet - sitting with your feet on this stool and resting your arms on your legs, can help you relax your pelvic floor and abdominal muscles fully and get into a good position to empty your bowel and bladder fully.
5. Learn how to breath when you go to the bathroom - try to inhale/exhale throughout this visit, and allow your body to do it's thing. Don't strain as this can affect your pelvic floor strength & length.
6. Exercise. You should get at least 30 minutes of exercise most days. Moving your body regularly can help keep your bowels moving.
Our Pelvic Floor Physiotherapist Karen Jamieson is an AHPRA registered physiotherapist, and APA member. She has completed post graduate study in Continence and Pelvic floor rehabilitation, diastasis management & exercise choices, strength & conditioning, coaching and pre and postnatal clients, and has a special interest in women's health. She has many years experience is passionate about educating the wider community about pelvic health.
If you would like help maintaining your healthy bladder and bowel habits, please feel free to contact us here
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