Weak bubble? Things will get better with these tips
to do sports
When we move, we usually also train our pelvic floor muscles. In addition, sports helps to maintain a healthy body weight. Gentle sports such as yoga or Nordic walking are particularly suitable.
Healthy eating
A common cause of bladder weakness is obesity, because the weight also weighs on the pelvic floor muscles. A balanced, low-fat and low-sugar diet with lots of fresh fruits and vegetables is the first step against excess kilos.
Drink a lot
Even if it sounds counterproductive at first: In case of bladder weakness we should definitely take enough fluid to us. This trains the bladder, dilutes the urine and thus protects the kidneys. The best is mineral water without carbon dioxide or tea. Avoid caffeine, alcohol and citrus juices as much as possible.
Lift correctly
When lifting objects we should get the power out of our legs. Everything else not only burdens the back, but also presses on the bladder. Even when sitting, we should pay attention to an upright posture to relieve back and pelvic floor muscles.
Planning travel stops
If a longer trip or a trip is pending, plan in advance toilet breaks! So it does not come to emergency situations.
Do not be ashamed
Although bladder weakness is still a taboo topic, talking with friends about it can help. With a weak bladder you are rarely alone.
avoid stress
Stress can also promote bladder weakness. Relaxation breaks in the office and a short walk during lunch break help to relieve body and mind.
Lead bubble diary
Unusual but enlightening: Write down whenever the bladder empties - whether intentionally or accidentally. On the one hand, this helps to structure everyday life and, on the other hand, it can shed light on the causes of bladder weakness.
Get advice from the doctor
It costs overcoming, but it's worth it: the family doctor knows many other tips that can make it easier to deal with bladder weakness in everyday life - both physically and mentally.
