5 Easy Steps for Bowel and Bladder Health
May 22, 2023
1. Maintain Good Toileting Habits
- Urination during the day should be every 2-4 hours or 4-6 times a day
- Normal voiding at night is just once a night
- Avoid going to the bathroom just in case, only when your bladder is full
- Completely relax on the toilet, a stool can help!
2. Keep Good Bowel Habits
- Avoid constipation
- Do not strain during bowel movements
- Eat two pieces of fruit and five servings of vegetables daily
- Maintain adequate fiber intake
- 30 grams for men and 21 grams for women
- Stay active! Physical activity helps keep bowels regular
3. Stay Hydrated
- Try to make sure majority of fluids consumed is water
- Try to drink water that is half your body weight in oz
- Cut down on caffeine and alcohol, they can irritate your bladder
4. Take Care of Your Pelvic Floor Muscles
- Keep your pelvic floor muscles strong with pelvic floor muscle training
- See a pelvic floor physical therapist to check that you are training the pelvic floor muscles correctly
5. Seek Help If Needed If You:
- Leak urine when you cough, sneeze, laugh, or lift
- Leak urine when you stand up or during other activities
- Have an urgent need to pass urine and cannot hold it back or leak on the way to the toilet
- Get up more than twice a night to pass urine
- Have trouble starting the stream of urine
- Have to strain to pass urine
- Notice any changes in bowel or bladder that worry you