Bladder health is essential for everyone—whether you're dealing with bladder urgency, incontinence, or discomfort, understanding how to build better bladder habits can make a significant difference. At Vital Pelvic Health and Wellness in Poland, Ohio, we specialize in helping men and women in the Youngstown, Eastern Ohio, and Western Pennsylvania areas address bladder dysfunction with expert pelvic floor therapy.
These five tips are the foundation of healthy bladder habits, and our pelvic health experts are here to guide you toward lasting relief.
1. Stay Hydrated
For many, the first instinct when dealing with frequent urination or urgency is to cut back on water. However, dehydration can irritate your bladder lining, causing it to signal the need to pee even more often. Instead, aim to stay consistently hydrated by sipping water throughout the day.
Pro tip: Your bladder lining thrives on water—not on other beverages. So keep your fluids mostly water-based for the best results.
2. Limit Bladder Irritants
While staying hydrated is essential, it’s also important to be mindful of what you’re drinking. Certain drinks can irritate the bladder lining, leading to frequent or urgent urination. The big offenders include:
Caffeine
Alcohol
Citrus juices
Carbonated drinks
If you enjoy these beverages, pair them with water to minimize irritation. Our therapists often recommend keeping a bladder diary to identify your unique irritants and find a balance that works for you.
3. Completely Empty Your Bladder
Taking your time in the bathroom is crucial for bladder health. Whether you're in a public restroom or sharing a bathroom at home, rushing can prevent your bladder from fully emptying. Over time, this can lead to incomplete emptying and potentially increase your risk for urinary tract infections or discomfort.
To ensure a complete empty:
Sit down when possible. Hovering can make it harder for your pelvic floor muscles to relax and allow for full emptying.
Gently rock back and forth or side to side after peeing to release any remaining urine.
Our therapists often address these issues during treatment by teaching proper techniques and postures for optimal bladder function.
4. Avoid Power Peeing
Many of us are guilty of “power peeing” when we’re in a hurry. This means actively pushing to empty the bladder faster, but it can strain your pelvic floor muscles over time. Instead, focus on relaxing your pelvic floor and allowing your bladder to empty naturally.
At Vital Pelvic Health and Wellness, we help men and women retrain their pelvic floor muscles to relax, improving bladder function and overall comfort.
5. Skip the Just-in-Case Peeing
“Just-in-case” bathroom trips—before leaving the house, upon arriving at your destination, and then again before leaving—can disrupt your bladder’s natural signals. Emptying your bladder too frequently prevents it from filling completely, which can lead to increased urgency over time.
A healthy bladder typically fills every 2-4 hours. If you're peeing more frequently, it might be time to reassess your habits or schedule a visit with our pelvic health experts to address potential dysfunction.
Why Bladder Health Matters
Bladder dysfunction isn’t just inconvenient—it can significantly impact your quality of life. Men and women alike may experience symptoms like frequent urination, leakage, or a constant sense of urgency, all of which can affect daily activities, sleep, and overall well-being.
At Vital Pelvic Health and Wellness, we understand how important bladder health is to your confidence and comfort. As a cash-based pelvic floor clinic, we specialize exclusively in pelvic health for men and women, offering one-on-one sessions tailored to your unique needs. Our team has advanced training and certifications in treating bladder dysfunction, ensuring you receive expert care in a supportive environment.
How Vital Pelvic Health Can Help Men and Women
Our clinic offers a comprehensive approach to bladder dysfunction for both men and women, including:
Pelvic floor muscle retraining: Strengthening or relaxing the pelvic floor to improve bladder control.
Bladder retraining programs: Teaching you how to respond to urgency and rebuild healthy bladder habits.
Treatment for underlying conditions: Addressing pelvic pain, prolapse, or other contributing factors.
Pre/post-surgical support: Helping you recover after prostate or gynecological surgeries that affect bladder function.
Every session at Vital Pelvic Health is at least 60 minutes, allowing our therapists to provide personalized, hands-on care to help you find lasting relief.
Take the First Step Toward Bladder Health
Located in Poland, Ohio, Vital Pelvic Health and Wellness proudly serves Youngstown, Eastern Ohio, and Western Pennsylvania. If you’re ready to improve your bladder habits and address dysfunction, our team is here to guide you every step of the way.
Contact us today:
Visit Our Website To Lean More and fill out a contact form at the bottom of the page
Call our Clinic at 330-718-3482
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