Top Tips for Reducing Urinary Urgency
Urinary urgency is that sudden, compelling need to urinate, often bringing discomfort or the fear of leakage. Addressing this issue is crucial because frequent, urgent trips can disrupt your day, and taking action can keep your bladder healthy and happy. Read on to discover insights and tips from our pelvic floor specialist, Dr. Sarah Rudge, PT, DPT, on managing and improving urinary urgency.
All the beverages (and fluid from food) that we drink pass through our bladder. All fluids, other than water, may contain substances that can irritate our bladder. This “irritation” can become so strong that we might interpret it as a sign that we need to urinate, even if our bladder isn’t full. Occasional occurrence of this is not a problem; however, if this happens frequently, it can lead to a chronic, problematic cycle.
There are two signals that we receive from our bladder:
- When your bladder is about half full and it is first being stretched with fluid.
- When your bladder is completely full. At this point, it would be appropriate for us to use the bathroom.
The Bladder and Bladder Irritants
When the bladder becomes irritated, it sends signals to the brain to urinate. It can be difficult to determine if the bladder is full or irritated when it is chronically exposed to irritants. As a result, you might start using the bathroom more frequently than is healthy. On average, most adults should only use the bathroom about 6-8 times a day (about every 2-5 hours). The bladder can become conditioned to empty more often. Therefore, every time you feel a sensation (whether from irritation or fullness), your body assumes you need to use the bathroom, and you may start to lose the ability to hold your urine.
Common Bladder Irritants
- Caffeinated beverages (even decaffeinated tea and coffee still contain caffeine)
- Alcohol
- Carbonated drinks
- Citrus fruits (orange, grapefruit, lemon, lime)
- Spicy foods
- Tomato-based products
How Can You Prevent This?
- Drink Water: Water can help dilute substances in your bladder and decrease the chance of irritation and false signaling.
- When You Feel the Urge: When you feel like you must go to the bathroom, don’t immediately rush there. First, stop and see if the urge continues, or if it’s not a “true” signal.
- Keep a Bladder Diary: Track your fluid intake and bathroom trips to identify patterns between irritants and urinary urgency.
- See a Pelvic Floor Physical Therapist: If you continue to struggle with increased urinary urgency or frequent bathroom trips.
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