Transform Your Health with The Bladder Life Balance

• Obtain a healthy weight - an 8% weight loss can decrease urinary leakage by 50%!!!

• Do your exercise - especially Kegels

• Avoid -caffeine, spicy foods, tomatoes, citrus, energy drinks, high sugar drinks and

artificial sweeteners (except stevia or monk fruit)

• Stay hydrated with water - Don’t drink flavored water unless you do it yourself

naturally. All fluids are not created equally.

• Dilute any bladder irritants - The solution to pollution is dilution! Follow irritants with

water.

• Stay regular - When your bowels aren’t working correctly neither will your bladder.

Try DAILY 1/2 dose Metamucil (fiber) and 1/2 dose Miralax if you are constipated.

• Timed voiding - Plan on every two hours during the day. Train your bladder to do

what you want!

• Void properly - Sit, relax and give your bladder time to empty. Don’t strain or rush. Do

not hold your urine too long. Normally you should urinate every two to three hours

during the day +/- once a night.

• Elevate your feet before bed - Put your feet up on the end of the couch for 30

minutes and then urinate before going to bed. This helps bring retained fluid back to

the kidneys and processed before bed so you don’t get up to urinate at night. Don’t sit

in a recliner your heart must be lower than your legs.

• Review your medication side effects - Many medications cause urinary retention,

frequent urination and even urinary tract infections.

• Quit smoking / vaping - These irritate the bladder and cause bladder / renal cancer

• Get your hormones balanced - Menopause effects your bladder. Consider topical

estrogens.

• Try some support - over the counter Poise Impressa or Revive can help by pressing

on the urethra and prevent stress incontinence.