If you can’t go without your morning cup of coffee, wean yourself off of caffeine by switching to half-caff for 1 week and then full decaf for the following weeks.
Sip, don’t gulp your water. If you’re drinking the right amount of water, your urine will be light yellow or nearly clear. Don’t forget that soups, fruits, and vegetables count toward your daily intake too!
Not everyone’s bladder reacts to spice the same way, so try cutting back little by little to see if you notice a difference. Opt for more alkaline foods like leafy greens, cruciferous vegetables, and root vegetables.
Instead of eating salty snacks and processed foods, allocate your daily sodium intake to enjoying whole foods with only a couple sprinkles of salt for mild flavoring. Pepperoni pizza, deli meats, white bread, processed cheeses, hot dogs, tomato sauce, ketchup, boxed rice, canned soups, and canned vegetables are all sneaky sources of sodium.
Instead of eating salty snacks and processed foods, allocate your daily sodium intake to enjoying whole foods with only a couple sprinkles of salt for mild flavoring. Pepperoni pizza, deli meats, white bread, processed cheeses, hot dogs, tomato sauce, ketchup, boxed rice, canned soups, and canned vegetables are all sneaky sources of sodium.
Add more whole grains (like quinoa, barley, brown rice, and oats) and legumes (like black beans, lima beans, split peas, and lentils) to your diet. Fruits highest in fiber include apples with the peel, figs, dried peaches, avocados, dates, and berries. High-fiber veggies include winter squash (like acorn and butternut), collards, broccoli, carrots, brussel sprouts, and beet greens.
Talk to your doctor about taking a magnesium supplement if you have allergies or dietary restrictions that prevent you from getting enough magnesium from food.
Talk to your doctor about taking a magnesium supplement if you have allergies or dietary restrictions that prevent you from getting enough magnesium from food.
If you feel a strong urge to urinate before your next scheduled time, take deep, relaxing breaths and focus on relaxing all the other muscles in your body. If you don’t feel the urge to urinate during your scheduled time, go to the bathroom and try to empty your bladder as much as possible anyway. The point is to retrain your brain and body to a new schedule. Only follow the schedule during the hours that you’re awake. If you wake up in the middle of the night, go to the bathroom if you need to.
If you’re having trouble locating your pelvic floor muscles, pretend like you’re trying to avoid passing gas. Don’t contract other muscles like your abs or buttocks when you’re doing kegels. Spread out your kegel exercises throughout the day. For instance, do 3 rounds of contractions and relaxations in the morning, 4 in the afternoon, and 3 at night. No one will know you’re doing kegels, so feel free to do them while your sitting in traffic, waiting in line, or working at your desk! You can also go to a physical therapist for pelvic floor therapy if you aren’t seeing improvement.
Always talk to your doctor before starting any exercise program. Find a type of aerobic exercise you enjoy like Zumba, martial arts, or dancing. Add in strength training 2 to 3 days out of the week to build muscle and burn fat. The time you spend strength training doesn’t count towards your 30-minute minimum of aerobic exercise.
Use gum or hard candy to satisfy oral cravings for cigarettes. Do mindful meditation to quell any anxiety that may arise from nicotine withdrawal. Know your smoking triggers (like places, people, or stressful emotions) and try to avoid them or distract yourself.
Common acupoints for incontinence include the area just below your belly button, your forehead, and the front of your ankles.
Always talk to your doctor before taking any new supplements. D-mannose can be bought in powder or capsule form. The powder can be mixed into water or juices. D-mannose works for UTIs by attaching to E. coli bacteria, preventing it from sticking to the walls of your urinary tract.
Saw palmetto can interfere with drugs like ibuprofen, aspirin, naproxen, and warfarin, so don’t take it if you’re on anticoagulants or antiplatelets. Avoid quercetin if you have kidney disease. Food sources of quercetin include leafy greens, broccoli, red onions, peppers, apples, grapes, and tea (black and green varieties). You can purchase saw palmetto or quercetin supplements online or at natural health stores.
Drinking plenty of water, reducing your sodium intake, and limiting your intake of animal proteins can help prevent stones from forming. [15] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
