Busting to get to the toilet: National Continence week continues - She Physio & Pilates
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Busting to get to the toilet: National Continence week continues

Busting to get to the toilet: National Continence week continues

Are you busting to get to the loo?

Have you had the feeling that you just might wet yourself if you don’t get there in time?

Do you know where all the toilets are in your local area, your work place, exercise park and gym?

Do you go to the loo before you leave the house; just-in-case?

 

National Continence week continues.  This may be of benefit to you or someone you know.  Read on…

 

What’s normal? How many times a day should I pass urine?  How long should I be able to hold on?

 

Well that all depends…..
on what you drink and when, and the habits that you have set up in your life.

  • Many folk drink according to thirst – a great idea, if you have easy bowel motions and pale urine.  Please drink more if urine is dark or bowel motions are dehydrated and difficult to pass.  Most women tell me they drink about 6-8glasses of fluid daily.
  • Generally, you bladder should be able to hold about 300-400 mls. (Fitzgerald et al 2002)  On average, people pass urine about every 3-4hours.  But these things vary according to the time of the day.  (Lukacz et al 2009)  You may pass urine up to 6 times during the day and perhaps once overnight. 
  • Most folk drink more at breakfast time and dinner time than at other times in the day.  Filling up on more liquids at one times means you will make urine more quickly than at other times of the day.  Therefore, you will want to pass urine more quickly at those times. You may wee (void) less during the middle of the day.
  • Some people are more sensitive to caffeine, chocolate, energy drinks, fizzy drinks and alcohol.  Have you noticed that you need to go to the toilet more quickly or have a greater deal of urgency when you have had these chemicals?
  • Habits have an important part to play.  Did your mum tell you to go to the loo just before you left the house as a child?  Did you persist with this habit into adulthood?  Have you trained your own children in the same way.  STOP.  Rethink this strategy…. Do I need to go to the toilet? How long is it since I last went to the toilet?  Where am I going and is there a toilet available when I get there?  There usually is.  So, hang on.  Get into the same habit with your own children.  Ask them if they need to go to the toilet before they leave the house, rather than telling them to go to the toilet.

 

It is possible to retrain yourself. And it is called Bladder Training.  Bladder Training is often combined with a pelvic muscle exercise program to help you overcome the “busting” sensation.
SHE Physio Pilates can help you learn the activities that increase your bladder capacity and reduce your frequency and the “busting” need to go to the toilet. There are other therapies available at SHE to reduce bladder frequency and urgency.
And SHE can help children too.

 

Enjoy your body.
Please come and exercise with SHE. Join SHE for a pilates program.
Learn Bladder Training.
Call SHE for an appointment if you are concerned about your busting bladder .
Call on 0408 465 312

follow SHE
on facebook  www.facebook.com/SHEphysiopilates/
on instagram www.instagram.com/shephysiopilates/

 

references:
Fitzgerald MP, Stablein U, Brubaker L. Urinary habits among asymptomatic women. Am J Obstet Gynecol. 2002;187:1384–8
Lukacz ES, Whitcomb EL, Lawrence JM, et al. Urinary frequency in community-dwelling women: what is normal? Am J Obstet Gynecol. 2009;200:552 e1–7