This one goes out to everyone with an overactive bladder.
͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ [Healthline]( [Wellness Wire]( In a Nutshell
You know those nagging health issues you put off for years and years? For me, the constant need to pee is at the top of that list. I need to pee right now as I write this, and thereâs a good chance that while youâre reading this, I also need to pee.
For a long time, I believed this hugely annoying part of my life was due to a teeny-tiny bladder, which I assumed I inherited from my mother, who, if possible, has to pee even more often than I do. That was until I learned that tiny bladders arenât really a thing. Turns out, most human bladders are around the same size.
Though Iâve never formally been diagnosed, itâs pretty likely that both my mom and I have an overactive bladder. This is a super common condition that affects around [33 million]( people in the United States, most of them women. There are a few routes of treatment, and today weâre going to focus on one in particular: bladder training.
Before we get into it, some other health stories: • [Tired all the time? You may have this sleep disorder]( • [Did we just find the cause of morning sickness?]( • [A possible breakthrough in the future of cancer diagnosis](
Hold tight,
Ginger Wojcik
Newsletter Editor, Healthline Written by Ginger Wojcik
January 8, 2024 ⢠4 min read [How to retrain your bladder to be more chill]( whatâs got us buzzing
[How to retrain your bladder to be more chill](
[Bladder training]( is an approach that uses simple techniques to help you retrain your muscles â and mind â to urinate less frequently. Itâs based on the idea that certain habits, like peeing âjust in caseâ or every time you feel the slightest urge, inadvertently train you to pee more frequently than is necessary.
Learning about this blew my mind. I never would have guessed that my habit of peeing before I get in bed, even if I donât really need to, was part of the problem.
Itâs normal to urinate around [7 times]( in 24 hours. It varies depending on factors such as how much liquid â and what kinds â you drink and medications youâre taking. However, doing it more than 8 times a day on a regular basis is considered [frequent urination](, the telltale symptom of an overactive bladder. (BTW, bladder training wonât work in all scenarios. Itâs always best to get a formal diagnosis before starting any treatment.)
If you think bladder training might be worth a shot, itâs actually pretty simple. Hereâs how it works:
Step 1. Start a journal where you record your answers to the following: - How often do you pee?
- When you do pee, are you peeing a lot or a little at a time?
- How much liquid do you drink throughout the day? Step 2. Start increasing the amount of time between each bathroom trip. Here are some helpful tips: - Stick to a regular pee schedule or rhythm.
- Stop peeing âjust in case.â
- When you feel the urge to pee, wait a few minutes. It often subsides.
- Avoid or limit [diuretics]( like coffee, tea, and alcohol. If the urge is strong, try distracting yourself through positive visualization exercises or relaxation techniques, like deep breathing. You can also try sitting upright and doing [pelvic floor exercises](. Even if youâre only able to hold it an extra 5 minutes, thatâs still measurable progress.
If youâre thinking, âYeah right!â know that itâs meant to be a slow process. You wonât retrain yourself overnight. But, personally, Iâd love to stop frantically running around grocery stores and waking up at 3 a.m. and then 5 a.m. every morning. Wouldnât you, too? [Overactive bladder remedies](
Have you found an effective remedy for cutting down on the number of times you urinate a day? Let us know at wellnesswire@healthline.com. (Heads up: We might use your response in an upcoming newsletter!) Great finds
Dear Diary [Moleskine Classic Notebook](
[Moleskine Classic Notebook](
If thereâs anything more thrilling than peeling the packaging off a brand new moleskin notebook, I havenât experienced it! Even for those of you who donât wander around stationery stores for fun, I bet thereâs at least one good reason you need a new notebook in your life right now. As for me, Iâll be ordering a new one of these cuties to get started on my bladder training journey. Wish me luck! [Buy now](
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