How the bladder works

The bladder stores and passes urine. It is a hollow muscular balloon shaped structure that sits behind the pubic bone in the pelvis. On average it holds between 350 - 500 mls. Urine is produced by the body continuously and stored in the bladder. As the bladder fills it relaxes to allow this gradual increase in volume. At the same time the outlet tube, urethra and the pelvic floor muscle contract to give the bladder support. When urine is passed the bladder contracts the urethra and pelvic floor muscle relax and urine flows out. Then the cycle starts again.

Healthy Bladder Habits

To keep your bladder healthy or to get bladder fitness back put into practice these simple habits:

1. Fluid Intake

   Aim to drink at least 1.5 - 2 litres of fluid every day (unless advised otherwise by your doctor)

   Limit the amount of caffeine, alcohol, and fizzy drinks as they can irritate your bladder. Remember cola and chocolate are high in caffeine

2. Practice Good toilet habits

   Don't get into the habit of going' just in case'. Go only when your bladder is full and you feel the need to go. (However, emptying your bladder before going to bed is a good idea).

   Take time when urinating to completely empty your bladder. Women should sit on the toilet or squat to pass urine. Rushing through the process may not allow the bladder to completely empty and this may cause urinary infections.

3. Keep Bowels Regular

   Keep your bowels regular and avoid constipation. Straining to empty your bowels can weaken your pelvic floor muscles. These muscles need to be strong for good bladder and bowel control.

4. Exercise Your Pelvic Floor Muscle

   Keep your pelvic floor muscled toned with a regular pelvic floor exercise program.

How the bowel works.

The large bowel is a long tube that is part of the digestive tract. It is responsible for the formation and elimination of waste called faeces or stool. The waste is the end products of digestion; all the useful nutrients have been absorbed high up in the stomach and small bowel. As the waste material travels along the large bowel fluid is absorbed back into the body. When the bowel is working normally the stool or faeces will be soft but formed and easy to expel.

Bowel habits vary from person to person. The normal range of frequency is between 3 times per day to 3 times per week with a stool that is soft formed and easily passed. Your bowel should feel empty at the end of the process.

Healthy Bowel Habits

To keep your bowels healthy or to get them back on tract practice the following simple habits:

1. Fluid Intake

   Aim to drink at least 1.5 - 2 litres of fluid every day (unless advised otherwise by your doctor). Fluid is needed to keep your motion soft and easy to pass

2. Eat a Diet Rich in Fibre

   We need a daily fibre intake of 25 -30 grams each day. Eating the following food groups every will ensure an adequate fibre intake:

   • 3 serves of fruit
   • 5 serves of vegetables
   • 5 serves of cereals and breads
   
   
   
3. Exercise Daily

   Aim to exercise for 30 minutes most days. Walking is a great way to achieve this. If you are unable to do this amount of exercise do as much as you can.

4. Practise Good Bowel Habits

   When you get the urge to open your bowels go! Don't get into the habit of putting off going to the toilet as this can cause your bowel to become sluggish.

   Take time to empty your bowel completely

   Do not strain to empty your bowels as this can cause the muscle to over stretch and can prevent effective emptying.

   Use a good sitting position on the toilet to assist in passing your motion. Sit on the toilet, elbows on knees, lean forward and support feet on a footstool.