Good Bladder and Bowel
Habits
Article contributed by:
Dr Juriyah Yatim,
Advanced Practice Nurse,
SGH Pelvic Floor
Disorder Service
Singapore General
Hospital
for New Dimension -
biannual newsletter of
the
Society for Continence,
Singapore
Are you taking your
bladder control for
granted? People with
bladder control problem
(such as incontinence)
may stop participating
in activities they like
to do, or they may even
isolate themselves. Good
bladder and bowel habits
are important for a
healthy life and can
help prevent or improve
bladder and bowel
control problems. There
are several simple
habits you can follow to
keep your bladder and
bowel healthy and to
ensure good bladder and
bowel control.
STEP 1 - Fluid intake
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Try to
drink at least 1.5 litres (6-8 cups) of fluid
per day unless advised otherwise by your doctor. |
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Limit
the amount of caffeine and alcohol you drink as
they irritate the bladder. Do not drink too much
coffee, tea or cola. (Instant coffee contains
less caffeine than percolated coffee. Tea
contains less caffeine than coffee). |
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STEP 2 - Practice good
toilet habits
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Do not
get into the habit of going to the toilet “just
in case” as this tends to result in the bladder
developing a smaller capacity. Try to go only
when your bladder is full and you need to go. (However, emptying your bladder before going to
bed is fine). |
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Take
your time when urinating so that your bladder
has an opportunity to empty completely. For
women, this should be in a seated position. If
you rush, this may result in incomplete emptying
of your bladder and possible urinary infections. |
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STEP 3 - Maintain good
bowel habits
Similarly to good
bladder habits, there
are things you can do
every day to keep your
bowel healthy and avoid
bowel control problems,
these include:
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Using
a good toilet position - Lean forward while
sitting on the toilet, with a straight back and
your forearms on your thighs. Your feet should
be raised so that your legs are angled slightly
upward and away from your body. A footstool may
help you to find the best angle.
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Eating
adequate high fibre foods. Fibre, the roughage
in plant foods, increases the bulk and softness
of stools, making them easier to pass. It may be
that a medicine that you are taking is causing
bowel problems. Avoid relying on laxatives and
use them only when needed. |
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STEP 4 - Look after your
pelvic floor muscles
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Keep
the tone in your pelvic floor muscles strong
with regular pelvic floor exercises. |
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Get
advice from trained healthcare professionals to
learn the correct techniques of pelvic floor
exercises. |
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STEP 5 - Seek help
Seek help from your
doctor or continence
nurse if you have
difficulties with any of
these steps, or if you
experience any of the
signs of bladder control
problems stated below:
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Involuntary loss of
urine, regardless of amount, when you cough,
sneeze, laugh, stand, lift or when leakage
occurs with sport or other physical activity.
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An
urgent need to pass urine, being unable to hold
on or not getting to the toilet in time. |
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Passing small amounts of urine frequently and
consistently, e.g. more than eight times per day
in small amounts of less than 200 mls (about the
contents of a tea cup). |
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Having
to get up several times overnight to pass urine.
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Difficulty getting your stream of urine started
or a stream that stops and starts instead of
flowing out smoothly. |
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The
need for straining to pass urine. |
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A
sense that the bladder is not empty once urine
has been passed. |
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A
feeling of burning or discomfort while passing
urine. |
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Any change in your
regular bladder pattern that is causing you
concern. |
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Article contributed by:
Dr Juriyah Yatim,
Advanced Practice Nurse, SGH Pelvic Floor Disorder
Service
Singapore General Hospital
for New Dimension - biannual newsletter of the
Society for Continence, Singapore
Dated: December 2015
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The
Society for
Continence,
Singapore
(SFCS) is a
non-profit
organization
that
originated
from the
dedicated
efforts of a
group of
doctors,
nurses and
rehabilitation
therapists
who
recognised
the special
needs of the
incontinent
as far back
as 1988.
The mission
of the
society is to
promote
bladder and
bowel health
and to work
towards a
community
free of the
stigma and
restrictions
of
incontinence.
The society
aims to
disseminate
information
and educate
healthcare
professionals
and the
public on
methods to
promote
urinary &
bowel
continence
and to
promote the
education,
training and
rehabilitation
of the
incontinent
and their
general
interests
and welfare. |
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