Frequent urinationoccurs when you feel the urge to pass urine more often than usual. This can often feel like a nuisance, but it can have serious health implications. It can cause poor sleep or even be a symptom of an underlying medical condition. You should speak to a doctor to rule out any serious medical issues and also discuss the following five tips for handling flare-ups.
- Avoid certain foods.
Certain foods can trigger frequent urination and cause your symptoms to worsen. Foods and drinks that contain caffeine are the worst option for you. Caffeine is a diuretic and can cause frequent urination in someone that normally doesn’t suffer from the issue. Alcohol, spicy foods, citrus fruits and juices, carbonated drinks, milk and milk products, sugar, honey, and artificial sweeteners also contribute to frequent urination. Avoid eating or drinking anything on this list to cut down symptoms.
- Avoiding fluids before bedtime.
Depending on when you go to bed, try to stop drinking liquids two to three hours before you lay down. Avoiding liquids before bedtime can cut down on interrupted sleep due to frequent visits to the restroom. Drinking fluids earlier in the day is a good idea, and monitoring your fluid intake will keep you hydrated. Be sure to drink at least eight glasses of water a day. As a general rule, it’s best to stop drinking liquids around 6 or 7 p.m.. This is sure to cut down on frequent urination and lead to a better night’s sleep.
- Practice bladder control.
Creating a schedule to use the restroom will cut down on inconvenient visits. You can train your body to urinate at certain times throughout the day. Exercise the muscles that are active when urinating. Sometimes weak muscles can cause frequent urination or incontinence. When you need to urinate, hold your urine longer than usual. Do this over the course of 12 weeks and your urge to use the restroom may decrease.
Kegels exercises are a good way to practice bladder control. Whether you’re a man or a woman, Kegels strengthen the pelvic floor muscles, which are involved in bladder control. Stopping midstream will help you identify the muscles you need to exercise. Tighten these muscles when possible and hold for three seconds minimum. Aim for three sets of 10 each day to improve control.
Increasing your daily fiber intake can aid in digestion as well as urinary control. Foods that are high in antioxidants have also been proven to decrease the urge to use the restroom. Foods such as cherries, squash, blueberries, cranberries, brown rice, bananas, barley, and potatoes should be increased in your diet. These foods, when eaten on a regular basis, should decrease the urge and frequency of urination. The general inclusion of more grains, legumes, and vegetables is essential for diet and frequent urination. Apple, grape, cherry, and cranberry juices don’t aggravate the bladder and are safe to drink.
- Lose weight
Being overweight can cause frequent urination or an overactive bladder. Fat around your abdomen and hips place extra pressure on your pelvic muscles. Regular, moderate exercise can reduce incontinence if done on a regular basis. Consider finding a routine that is safe for you. Speak to a doctor if you are unsure what is considered safe.