1. Dietary

a. Drink Plenty of Fluids! Normal fluid consumption is considered 64-70 oz of total fluids per day. A normal fluid consumption (not too little and not too much) helps maintain normal kidney and bladder function.

Benefits of a normal fluid consumption also include:

• •  Decreasing Bladder Irritability leading to decreased bladder contractions
• •  Prevention of Urinary Tract Infections
• •  Prevention of Constipation

b. Limit or Decrease Bladder Irritants

• Carbonated beverages
  or aspartame
• Caffeine
• Alcohol
• Citrus Juices
• Spicy foods

c. Increase high-fiber foods – this will help decrease constipation. Constipation plays a role in difficulty emptying your bladder and bowels and can contribute to urinary tract infections.

d. Maintain a healthy weight. Increased body weight has been associated with increased risk of both stress and urge UI.

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2. Core Strengthening

Core stabilization exercises that are commonly part of a Pilates, Yoga or Tai Chi class enhance strength and stability to enhance pelvic floor function.

Core strengthening exercises that have been particularly studied to demonstrate similar pelvic floor muscle contraction squeeze pressures include bird dog, plank and leg lifts have been proven to generate pressures greater than those of concentrated pelvic floor muscle contractions.

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3. Proper Toileting Techniques

When using the restroom, sit up straight and if possible, elevate your knees so that your knees are angled at a higher degree than your hips. You can utilize a step stool or even just elevate your heels to help elevate your knees. This allows for more complete bladder emptying. Remember, don’t push when using the restroom!

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4. Double Voiding

Double voiding is simply waiting for a second bladder contraction after your initial urine stream. Normally, if we sit long enough, for example an extra 20-30 seconds, our bladder will contract again, allowing our bladder to empty more completely.

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