Bladder Health

Your bladder plays a critical role in storing and releasing urine, but many women experience bladder-related challenges that affect daily life. Leaking, urgency, frequent trips to the bathroom, or difficulty emptying fully are common, but they are not a normal part of aging or childbirth—and they are treatable.

  • Stress Incontinence:

    This occurs when increased abdominal pressure causes urine leakage due to weak pelvic floor muscles or poor urethral support.

    Triggers:
    Coughing, sneezing, laughing, jumping, running, lifting heavy objects, or high-impact exercises.

  • Urge Incontinence:

    Occurs when the bladder contracts involuntarily, causing a strong, sudden need to urinate—even if the bladder isn’t full.

    Triggers:
    “Key in the door” syndrome – urgent need to urinate when arriving home. Hearing running water, cold temperatures, anxiety or stress.

  • Mixed Incontinence:

    This is a combination of stress and urge incontinence, meaning leakage occurs with both physical exertion and strong urgency.

    Symptoms Include:
    Leaking urine when sneezing, coughing, or jumping and/or strong, sudden urges to urinate that are difficult to control.

Bladder Irritants & Voiding Norms

What you eat, drink, and how often you go to the bathroom can all impact bladder function. Certain foods, drinks, and habits can irritate the bladder, leading to increased urgency and frequency. Understanding normal urination patterns and avoiding common bladder triggers can help improve control and reduce discomfort.

  • Urination Norms

    Bladder capacity: 400-600mL (~Venti size coffee cup)

    Normal void volume: 250-550mL (~Grande coffee cup)

    Post-void residual: Under 50mL (~Espresso shot)

    Urination frequency: Every 2-4 hours (~6-8 times per day)

    Frequent urination, straining, or discomfort may signal pelvic floor dysfunction or bladder irritation.

  • Bladder Irritants

    Certain foods and drinks can irritate the bladder, increasing urgency and frequency.

    Common bladder irritants include:

    Caffeine (coffee, tea, soda), alcohol, carbonated beverages, artificial sweetener, spicy foods, citrus & acidic food.

    If experiencing urgency, try an elimination diet to identify potential triggers.

Techniques to Manage Bladder Urgency

Struggling with urgency, leaks, or frequent bathroom trips? These simple strategies can help you calm the urge, regain control, and improve bladder confidence over time.

  • Stop, Breathe, and Reset

    Pause & Breathe – Stand or sit still instead of racing to the toilet. Panicking can increase urgency.

    Calm Your Nervous System – Take slow, deep breaths to signal safety and control.

    Know Your Triggers – Identify what sparks urgency (like hearing running water) and use strategies to counteract it.

  • Use Your Muscles to Your Advantage

    Pelvic Floor Squeeze (Kegel) – Perform 5-10 quick contractions (imagine pulling your vagina or anus upward and in). A longer hold may also help.

    Butt & Inner Thigh Squeeze – Engaging these muscles can assist in calming the urge and signaling control to the bladder.

  • Mind Over Bladder

    Use Distraction – Count backward, recite a favorite song, or think about your grocery list. Engaging your brain can reduce the urgency.

    Walk, Don’t Rush – Once the urge settles, walk calmly to the bathroom. Rushing reinforces urgency.

    Gradually Extend Bathroom Trips – If working on bladder training, try delaying your trip slightly before going. If the urge returns, repeat these steps until you reach the bathroom.

Patience is Key!

These techniques take time and practice but can retrain your bladder and bowel to store more efficiently and react less aggressively. A pelvic health specialist can personalize these strategies for even better results!

Bladder & Bowel Tracking: What to Monitor & Why It Matters

Tracking your bladder and bowel habits can reveal patterns, triggers, and progress over time. Use a simple log or app to record key details and gain insight into your pelvic health.

Bladder Diary: Track Your Habits for Better Control

How to Use a Bladder Diary

  • Start each morning and track your daily habits.

  • Record wake-up and bedtime times.

  • Maintain the diary for at least 3 days or as recommended by your therapist.

By keeping track of these details below, you’ll gain valuable insights and help your pelvic health specialist create a personalized plan for better control and function.

  • Fluid Intake

    Log the type and amount of drinks throughout the day (e.g., 16 oz water, 8 oz coffee).

  • Bathroom Trips

    Note every visit and estimate urine output by counting seconds. (Example: A steady stream for 8-10 seconds is normal).

  • Urinary Voids

    Track how much you urinate by timing it in seconds or measuring with a disposable cup or a toilet 'hat' like those used in hospitals.

  • Bowel Movements

    Record each BM and note stool consistency. Download the Bristol Stool Chart to find your poop type.

  • Leaks & Accidents

    Track the amount: small, medium, large

    What were you doing? Any activities that triggered leakage? (laughing, jumping, unlocking the door).

  • Additional Notes

    Record anything else relevant—like bladder urgency, pain, or dietary changes that may affect your symptoms.

Dysfunctional Voiding Habits

These common habits can negatively impact bladder function and pelvic health:

  • "Just in Case" Peeing: Going without the urge disrupts bladder training.

  • Holding Urine Too Long: Overstretches the bladder, reducing sensitivity.

  • Hovering Over the Toilet: Prevents pelvic floor relaxation, impairing full emptying.

  • Straining to Urinate (“Power Peeing”): Can interfere with bladder contractions and pelvic organ support.

Bladder training and pelvic floor therapy can help retrain these patterns for improved function!