To mark World Continence Week, Megan Bergman, our physio working with Women’s and Men’s Health brings you 3 great tips on a subject that affects a huge number of the population, from elite teenage athletes to the more mature members of our community.  

Top Tip 1:  Healthy Bladder Habits

These are some easy habits to practice that help to avoid issues with continence throughout your life.

1. Drink enough water. 1 to 1.5L per day and more if you are exercising 
2. Eat well. Good bowel function goes hand in hand with healthy bladder and avoiding too many processed foods keeps the bladder happy
3. Sit on the toilet in the correct position ensuring your tummy completely relaxes and never strain to empty
4. Avoid just in case wees... Void volumes should predominantly be between 350 to 500mL for most wees.
5. Exercise regularly to maintain ideal body weight

And finally ….

6. Do pelvic floor exercises regularly to keep the muscle strong and active

TopTip 2:  Pelvic floor

We know that pelvic floor exercises are important in helping maintain continence, particularly as we age…. but how do we do them, when do we do them and how many and for how long??