Preventing Incontinence
5 Steps to a Healthy Bladder and Bowel
1. Drink Well
- Drink between 1500ml to 2000ml of fluid a day
- Drink more fluids in hot weather or when exercising or if your urine darkens
- Drink throughout the day
- Limit caffeine drinks and alcohol
- Make water your first choice
2. Eat Well
- Eat more fruit and vegetables: go for 2 fruit and 5 veg a day
- Fruit and vegetables contain fibre needed to help digest food and remove waste keeping your bowel motions regular
3. Exercise regularly
- Regular exercise at least 30 minutes daily
- Helps maintain healthy weight
- Helps strengthen pelvic floor muscles
- Walking is an easy form of exercise
4. Practise pelvic floor muscle exercises
- Stand lie or sit up straight and relax the muscles in your thighs, bottom and stomach
- Squeeze in the muscles around your back passage as if trying to stop passing wind
- Squeeze in the muscles around your front passage as if trying to stop the flow of urine
- Identify the muscles that contract when you do this and then relax
- You should feel a squeeze and lift and hold this for ten seconds then let go
- Repeat this at least ten times
- If you dont feel the muscle letting go then try the hold for 5 seconds at first
5.Practise good toileting habits
- Don't go to the toilet 'just in case'. Go when your bladder feels full and you feel the urge to pass urine
- Make sure you completly empty your bladder
- Don't Strain to pass a bowel motion
- Sitting on the toilet correctly, with feet resting on a foot stool and leaning foward helps pass bowel motions more easily
- Don't get into the habit of putting off going to the toilet when the urge to open your bowels occurs. This can be a cause of constipation
Click here for brochures containing more information:
Healthy Bladder and Bowel Habits
Healthy Bladder and Bowels in other languages
Preventing Urinary Tract Infections
