If you pee a little while running, doing yoga or even laughing, you’re not alone: more than 200 million people young and old suffer from some form of urinary incontinence. Also, 50% of women will experience a urinary tract infection (UTI) in their lifetime and one in three women will have recurrent UTIs. You know all too well, your bladder issues don’t stop because the dates on the calendar are marked joyous occasion. But be of good cheer, because there are steps you can take to hold on (to your bladder) and survive the holiday season.
Overactive bladder (OAB).
One in four women over the age of 18 experience episodes of this involuntary leakage. This can happen when your pelvic floor muscles are weak, which puts pressure on the bladder and urethra to make them work harder.
Keep your cool with Kegels. It’s a cinch when you clench!
- Reduce the pull of gravity by lying on your back with your feet on the floor. Quickly clench and release your pelvic floor muscles for 5 seconds, then relax for 5 seconds. Repeat this 5 times.
- Staying on the floor, next, raise your pelvis toward the ceiling, clench for 5 seconds, then lower your pelvis to the floor and relax. Do this 10 times.
- Pull your knees in toward your chest, breathe in and squeeze your pelvic muscles for 10 seconds, then relax and breathe out. Do a set of 10 breaths plus squeezes.
Love (and a UTI) is in the air
If you’re planning to spend time with that special someone during the holidays, bear in mind that sex is a major trigger for UTIs. Bacteria is pushed into the bladder during intercourse, leading to infections. Peeing before and after sex can help forestall a UTI, but taking ellura Intimate before or immediately after and the next day is the most effective UTI preventive.
Other tips to keep your bladder in check
- Avoid tight-fitting undergarments and stick with cotton!
- Watch the sweets. Sugary drinks (especially the alcohol-filled ones) can lead to dehydration which increases risk for UTIs and alcohol is a bladder irritant. How about inventing your own “mocktail” without the alcohol?
- Go potluck. When you contribute your own bladder-friendly dish to the meal, you know there’s at least one item you can eat without worrying.
- Flush out your system. Water, water and more water.
The holidays are stressful enough without the added worry of bladder concerns. We hope these suggestions will help make life easier and healthier for you and yours this holiday season.