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5 Tips for Bladder Power

"The human body is first and foremost a mirror to the soul and its greatest beauty comes from that." Auguste Rodin

During pregnancy, it's no secret a woman's body changes in SO many ways; some are amazing (like glowing skin) while others are not so much, like mood swings. One of those not so glamorous aspects can be the urinary incontinence that comes with pregnancy. In fact, 7 million mothers in the US report urinary incontinence either during pregnancy or after birth.

What is urinary incontinence? Have you worn black leggings to workout so you could do jumping jacks? Well, that's your answer! If you leak when you forcefully laugh, sneeze, cough, run, jump or lift weights, you have incontinence. To understand more about this issue and how you can combat it, we chatted with Amanda Hayes Fugate of Pelvic Forward. Here are some amazing 5 Tips for Bladder Power for your knowledge bank.

1. Know the Facts

Your bladder holds about 16 oz of fluid. You will never look at your Starbucks latte the same way again. Do you know that about 12 drops of urine enter your bladder every minute? Fun fact for parties. Look at how much you are leaning!

2. Find Your Posture

Sit up, face front and gently hinge at the hips to you are leaning forward. Relax your abdomen and pelvic floor. This creates better alignment of your bladder and urethra, allowing your nervous system and bladder to do their jobs.

3. Don't Push It

Your bladder is really never empty; when it is below half full, we don’t typically feel there is something in our bladder. The bladder is an accommodating vessel since the walls stretch to accommodate. This keeps the pressure in the bladder low and the pressure in the urethral sphincter and the pelvic floor high while we are storing urine. When we decide to go, our nervous system tells the urinary sphincter to relax and the bladder to squeeze to expel the urines so you pee. When you force it out -whether to speed up or force pee out - you are trying to do the bladder’s job for it! Over time, it may not squeeze well and you may begin to retain urine.

4. Take Your Time

Many people get in a habit of trying to spend as little time in the bathroom as possible. Whether it's your job or kids, we are not giving our poor bladders even 15 seconds to do its VITAL job. Consider your bathroom stops as a few seconds of meditation and mindfulness you get to do every couple of hours.

5. Seek Help

Don't diagnose yourself via google; instead, seek professional help. If you have issues that upset you or that you think maybe problematic, we strongly encourage you to find a pelvic physical therapist like Amanda Hayes Fugate of Pelvic Forward. To learn more about her services, please click here.