Toileting - it’s a necessary and normal part of life which should happen with minimal inconvenience and almost no thought.
If you have a bladder that is dominant in your day and are guilty of planning your activities around the nearest toilet stop then let's look at what you can do to improve your bladder habits!
What is normal bladder function?
Your bladder is constantly filling. Urine is produced as the kidneys filter blood from around the body removing waste and extra water which gradually flows into the bladder.
A healthy bladder should give you a gradual sensation of ‘urge’ to indicate filling, allowing you adequate time to plan your next trip to the toilet. The fuller the bladder = the stronger the urge.
A healthy bladder should be able to hold its contents safely until you reach the toilet, where you should be able to empty it completely and without effort.
Let's have a look at the numbers:
Normal daily frequency (trips to the toilet) = 6 - 8 times
Normal overnight frequency = 0 - 1 times (can increase with ageing)
Normal voided volume (how much you wee) = 200-600ml
These figures are based on a healthy total daily fluid Intake of between 1.5 - 2L comprising mostly water (it is recommended to keep possible ‘irritants’ such as tea, coffee and soft drinks to a minimum). Water should be sipped slowly throughout the day…not guzzled.
If you’re a guzzler and forget to space your water intake out, check out these great water bottles by Healthish - a stylish 1L water bottle with incremental time markers to keep you on track with your fluid intake goals! You can get your hands on one in our clinic.
Sometimes, despite best intentions, bladders can become problematic and bladder behaviour can vary from the norm. Bladder behaviour problems may develop over time (as a result of poor bladder habits) or may be triggered due to an infection, menopause, lifestyle stress, pelvic floor issues or in some cases there is no obvious cause.
What isn’t considered normal?
A constant feeling of needing to go (day or night)
Always going to the toilet ‘just in case’
Getting a sudden, intense urge to go to the toilet which is difficult to ignore
Leaking on the way to the toilet
Feeling like you don’t empty your bladder fully
What can be done?
A pelvic floor physiotherapist will take a thorough history examining your bladder concerns alongside all possible contributing factors in areas such as lifestyle, pelvic floor health, general health and medications.
You might also be asked to complete a ‘bladder diary’ which tracks your bladder activity over a period of 72 hours.
It is also likely that you may undergo a pelvic floor muscle assessment and pre and post-void bladder scan to assess bladder capacity and emptying
No two bladders are ever exactly alike so this detailed assessment allows us to develop an individualised treatment plan.
‘Bladder training’ (aka bladder boot camp) is often incorporated into a treatment program. Essentially this approach involves taking more conscious control over your brain’s responses to your bladder’s sensations and may also incorporate small changes in your daily routine.
More often than not, treatment for a problematic bladder can be simple and effective. If your bladder doesn’t respond as expected we can point you in the direction of further testing or medical management.
So, get your hands on a pretty water bottle, see your pelvic floor physio and take control of your life again by putting your bladder in the background where it belongs!