Even if you’re living with overactive bladder, you can still be in control of your life. It starts with simple lifestyle changes.
And here’s a bonus—most of these steps will also improve your overall health and sense of well-being:
Drink smart. You may be tempted to drink as little as possible. But limiting fluids too much can lead to dehydration and even worsen overactive bladder symptoms by concentrating your urine and irritating your bladder. You may end up having to urinate more urgently and frequently. A better tactic is to learn which beverages to limit, such as coffee and alcohol, and how to time your fluid intake to best manage your overactive bladder (see Beverage Do's & Don’ts).
Avoid irritating foods. Bladder irritants vary for individuals, but the more common culprits include citrus, spices, chocolate, artificial sweeteners and tomato products such as marinara sauce. How they irritate varies. For citrus and tomatoes, for example, the culprit may be acids.
Cut down on salt. Too much salt leads to fluid retention and increased thirst— potential problems if you are trying to manage your fluid intake to lessen your overactive bladder symptoms. To cut down on sodium, try salt substitutes or use fresh herbs and a splash of lemon to enhance taste without adding salt.
Increase your fiber intake. Most people don’t get enough fiber, which often leads to constipation, which in turn can worsen OAB symptoms. Enjoy more high-fiber foods such as fruits, vegetables and whole grains.
Lose excess weight. Extra abdominal fat adds strain on the bladder, pelvic floor muscles and pelvic nerves. This can increase the risk of bladder problems such as overactive bladder and urinary incontinence.
Quit smoking. Cigarette smoking can irritate the bladder. Many smokers also develop chronic cough, which can damage pelvic ligaments and nerves and promote incontinence.
Exercise regularly. Physical activity tackles three of the risk factors for overactive bladder because it helps you control weight, prevent constipation and quit smoking. So, make exercise a priority and talk to your doctor about setting appropriate fitness goals. In general, at least 30 minutes of exercise most or all days of the week is advised.
Talk to your doctor about your medications. Certain drugs may affect the bladder or urination. These drugs include diuretics, calcium channel blockers, antidepressants, sedatives or opioids. Don’t stop taking a medication on your own, but ask your doctor if you’re a candidate for another treatment that doesn’t have this side effect.
Plan and be aware. Take a lesson from the Boy Scout motto: Always be prepared. Plan for bathroom breaks, especially around activities such as trips, meetings, sports and arts events. Keep the closest restroom in mind during your daily commute or errands downtown. Consider carrying a pad or other products in your purse, briefcase, daypack or car, and maybe a change of clothes as well. Also, note if or when your symptoms change. Some doctors suggest keeping a bladder diary so it’s easier to tell if your condition is getting worse over time.
Above all, recognize when you need additional help. The tips above can make a big difference, but self-help measures have their limits. Symptoms of overactive bladder can also develop slowly. People sometimes become gradually accustomed to loss of urinary control. What started as an occasional use of pads may have turned into a regular need for incontinence products. But you don’t have to accept this. There are many treatment options for overactive bladder, including bladder training, Kegel exercises, medications and surgery.
Keep up with a schedule full of meetings, and take charge of OAB at work. And stay away from problem drinks that may irritate your bladder. Learn what to drink, how much, and how often.
