How to Hold More Urine in Bladder

Going to the bathroom frequently, the uncomfortable sense of urgency, and leakage can all be frustrating and embarrassing. You can do several things to improve your bladder function and hold more urine. Several strategies are available that include self-care, medications and possibly surgery.

Instructions

• 1

  Retrain your bladder. Work with your doctor to design a bladder-training schedule. The idea is to gradually increase the time between bathroom visits. You will start off in smaller intervals, like waiting an extra 10 to 15 minutes before using the toilet. As time goes on, you will ideally empty your bladder every two to four hours. The starting off point for your program involves keeping a diary that tracks your bathroom visits. Your doctor can use this information to design your schedule.

• 2

  Avoid or limit foods and beverages that increase the uncomfortable sense of urgency that occurs even if your bladder is not full. The most common offenders are alcohol, caffeine in any form including chocolate, carbonated drinks and citrus.

• 3

  Keep hydrated, but refrain from drinking large amounts of fluid at one time. You still want to get in your six to eight glasses of water daily; concentrated urine irritates the bladder and increases the need to urinate, worsening that sense of urgency.

• 4

  Eat a fiber-rich diet to avoid constipation, which can make urinary problems worse by exerting extra pressure on the bladder. Fiber-rich foods include fruits, vegetables, beans. and whole grains like oatmeal, whole wheat flour and brown rice.

• 5

  Experiment with different relaxation techniques. According to the University of Maryland Medical Center, relaxation techniques might help you hold urine longer. Popular ones include meditation, yoga, progressive relaxation, deep breathing and positive visualization.

• 6

  Consider acupuncture; it can improve overall urogenital health are reduce symptoms of bladder problems.

• 7

  Strengthen your pelvic floor muscles by doing Kegel exercises. You can find the muscles to work out by stopping the flow of urine midstream. You want to squeeze and release these muscles between 30 and 80 times daily for a minimum of two months. For women, vaginal weights are another option. You place small weights into the vagina and hold them in place by squeezing the vaginal muscles. Do this for 15 minutes twice a day for four to six weeks. Your doctor can advise you exactly about these exercises.

• 8

  Talk to your doctor about medications and surgical procedures available if self-care is not helping. He can determine if you will benefit from medical or surgical intervention.