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Top 5 Tips for Healthy Bladder and Bowel Control

Posted by Eqphysio on 15 March 2019
Top 5 Tips for Healthy Bladder and Bowel Control

Do you know if you have healthy bladder and bowel habits?

Do you:

  • Pass urine 4-6 times during the day and no more than once over night?

  • Open your bowels anywhere between 3 times a day to 3 times a week?

  • Have bowel actions that are soft, formed and easy to pass, i.e. no straining?

  • Feel in control and do not have to rush to the toilet or leak before you get there?

If you answered NO to any of these, that may be a sign of unhealthy bladder and bowel habits.

Our pelvic floor physiotherapist Wendy Holmes recommends that maintaining healthy bladder and bowel habits is important in preventing incontinence, constipation, pelvic organ prolapse and infections.


Our physio Wendy has put together her Top 5 Tips to help you maintain healthy habits.

1. Practice good toilet habits

  • Go to the toilet when your bladder feels full; don't get in to the habit of going  "just in case".

  • Go to the toilet when you get the urge to open your bowels; don't get into the habit of putting it off as this can lead to constipation.

  • Take your time. Relax when you are on the toilet.  This helps your bladder and bowel to empty fully.  If you rush you may not empty your bladder fully and over time you could get a bladder infection.

  • Women should sit down to go to the toilet.  Don't hover over the toilet seat as this prevents relaxation of your pelvic floor muscles and may result in your bladder failing to empty fully.



2. Look after your pelvic floor muscles

  • Practice pelvic floor exercises regularly.  See a continence physiotherapist to check that you are training your pelvic floor muscles the right way.

  • Straining to open your bowels, being overweight, chronic coughing, heavy lifting, pregnancy and childbirth can all lead to pelvic floor weakness and bladder and bowel control problems.



3. Keep good bowel habits

  • Avoid constipation and straining when using your bowels. This puts extra load on the pelvic floor muscles and may lead to weakening of the muscles.

  • Eat a healthy diet rich in dietary fibre.

  • It is recommended we have at least 30g of fibre a day.

  • Eat 2 pieces of fruit and 5 serves of vegetables daily.

  • Keep active. Physical activity helps to keep your bowels regular and to maintain a healthy body weight.

  • Aim for 30 minutes of exercise most days. Walking is a great, simple exercise.



4. Drink well every day

  • Drink 1.5-2 litres (6-8 glasses) of fluid daily unless advised otherwise by your doctor.

  • Remember there is fluid in everything we eat and drink.  Fluid includes milk, juice and soup.

  • The best fluid to drink is water.  Limit caffeine, alcohol and sugary drinks as they can cause bladder irritation.

  • Remember cola, chocolate, sports drinks and some energy drinks are high in caffeine.



5. Sit correctly on the toilet

  • Sit on the toilet with good posture- elbows on knees, leaning forward with your feet supported on a footstool, so that your hips are slightly higher than your hips.

  • Keep your back straight and let your tummy completely relax and bulge.


Our physiotherapist Wendy Holmes has completed her Post. Grad. Cert. in Continence and Pelvic floor rehabilitation and has many years experience in treating pelvic floor conditions relating to Women's Health or Men's Health issues. She is passionate about educating the community about healthy bladder and bowel habits. 

If you would like help maintaining your healthy bladder and bowel habits, please feel free to contact us:

Phone: 9553 8145
Or if you're in the area, drop by and have a chat with us. We're located at 1/45 Montgomery St Kogarah NSW 2217.


Tags:Women's Health

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