Fight overactive bladder by putting these 5 tips into practice

Overactive bladder is a syndrome that is produced by the involuntary and sudden contraction of the muscles that surround this organ. It is a rather embarrassing ailment, not only because it causes the urge to urinate at any time, but because it can cause urine leakage and incontinence. Its main triggers are excessive fluid intake and stress, although it can also occur due to nervous imbalances, neurological problems, and weakening of the pelvic floor. While each person may develop differently, it is necessary for everyone to pay attention to avoid becoming a chronic problem.

And, when not addressed in a timely manner, the person may lose control over their urination habits and, in the future, develop severe incontinence. Fortunately, there are various habits and treatments that can facilitate your natural control before having to resort to other procedures.

Here we share 5 good tips so you do not hesitate to apply them to this problem.

Discover them!

1. Strengthens the muscles of the pelvic floor

The usual practice of exercises to strengthen the pelvic floor is one of the most effective solutions for the relief of overactive bladder. These allow increasing the force of the muscles that surround this organ, and diminish the weakening that causes the continuous urge to urinate.

In fact, they are recommended as a preventive measure for urinary incontinence and, by the way, improve sexual performance.

You may also like to read: 8 Daily Strategies to Prevent a Stroke


  • Dedicate 10 or 15 minutes a day to perform the popular Kegel exercises.
  • Include in your routine exercises and postures like the bridge and the plank.
  • Try to contract and relax the muscles of the bladder during training.

2. Improve your diet

Although it seems to have nothing to do, food is one of the most important pillars for the control of this syndrome.

A controlled diet in fat and calories helps prevent inflammatory imbalances that, for obvious reasons, make the problem worse.

In addition, it is necessary to limit the consumption of some foods whose composition can increase the weakening of the bladder.


  • Increased consumption of fruits and vegetables rich in antioxidants.
  • Reduces intake of citrus juices.
  • Decrease consumption of coffee and caffeinated beverages.
  • Avoid processed and sweet foods.
  • Keep away from alcoholic and carbonated drinks.
  • Limit intake of dairy products.

3. Monitor the amount of fluid you drink

Many times we have been recommended to ingest between 6 and 8 glasses of water a day to keep the body hydrated and healthy.

However, those who suffer from this condition should make an exception, since both liquids can make it difficult to control the problem.

While it is not recommended to avoid it altogether, it is best to reduce the amount while you strengthen your bladder to restore urination habits.


  • Avoid drinking too much water or natural drinks.
  • Try to hydrate yourself when you are at home or in a place where you can urinate when the body asks you to.

4. Schedule visits to the bathroom

Enduring the urge to urinate is uncomfortable and can be harmful to those who have completely normal urine habits.

However, in patients with overactive bladder, it can become a training, since it allows controlling the urge to urinate recurrently.

The exercise consists in scheduling the visits to the bathroom, holding a little so that the bladder becomes accustomed and begins to synchronize.

This allows urination with more control and, in turn, avoids the problem of feeling spasms when there is no fluid to expel.


Once you feel like urinating, try to hold for 3 or 5 minutes before going to the bathroom.

When you manage to keep this time, gradually increase the minutes until you can reduce the number of times you go to the bathroom.

5. Avoid the cigarette

Patients with overactive bladder who have the bad habit of smoking should know that it is paramount to avoid smoking to alleviate this problem. The toxins contained in the cigarette weaken the muscles and are responsible for inflammation and recurrent spasms.

These have effects on all systems of the body and, therefore, also affect the health of the bladder.


  • Make the decision to leave the cigarette as soon as possible.
  • Slowly reduce your consumption until you can control the anxiety of smoking.
  • Support with the consumption of infusions and healthy foods to stop the syndrome of abstinence.

Do you have an overactive bladder? If you have already been diagnosed or suspected of having this problem, practice these tips and start controlling it from home.

Of course, consult your doctor regularly to check more accurately the health of this organ.

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