Always rushing to the bathroom? 5 self-care tips for living with overactive bladder

Living with an overactive bladder (OAB) can be frustrating, embarrassing and even disruptive to daily life. If you find yourself frequently rushing to the bathroom or waking up multiple times at night to urinate, you’re not alone. Millions of people experience this condition.

The good news is that there are practical self-care strategies that can help you manage OAB symptoms, all while improving your daily life and boosting your confidence.

Let’s explore how you can effectively manage overactive bladder symptoms.

What is overactive bladder?

Overactive bladder, or urge incontinence, occurs when the bladder muscles contract involuntarily, even when the bladder isn’t full. The condition is characterized by frequent, sudden urges to urinate that can be difficult to control. Because you don’t have enough time between when you realize the need to urinate and when you do urinate, some people experience urinary incontinence, or leakage, before they can reach a restroom.

What causes overactive bladder?

There are several reasons why OAB develops. Age, hormonal changes, obesity and certain foods and drinks can contribute to bladder overactivity. Bladder function can also be irregular due to nerve damage from conditions such as diabetes, a stroke, Parkinson’s disease and multiple sclerosis .

In pregnant women, babies put pressure on the mother’s bladder and surrounding muscles, stretching and weakening them. Childbirth can further weaken these muscles and damage the nerves that control the bladder.

While overactive bladder is more common in older adults, younger people can also experience symptoms. Identifying potential triggers can be an important first step in managing this condition.

Does overactive bladder change with age?

Many people notice that their bladder control changes as they get older. Aging itself doesn’t cause OAB, but risk factors, such as decreased muscle tone and an increased likelihood of conditions like diabetes, can make symptoms more noticeable. Also, your nerve function declines with age, which can make it harder to control going to the bathroom.  

For women, hormonal shifts, particularly after menopause, can lead to weakened pelvic muscles and changes in bladder function. The encouraging news for anyone dealing with overactive bladder is that simple self-care strategies can be effective, even if your OAB symptoms develop later in life.

5 self-care tips for managing overactive bladder

Managing an overactive bladder involves a combination of lifestyle changes and behavioral therapies. If you need additional support, medications can help relax bladder muscles, and in some cases, procedures like nerve stimulation or onabotulinumtoxinA injections may be recommended.

Beyond these treatment options, self-care plays an essential role in symptom management. Here are some easy lifestyle changes that can help you reduce the frequency and urgency of urination:

• 1. Watch your fluid intake: Drinking enough water is important, but consuming too many fluids, especially close to bedtime, can worsen overactive bladder symptoms. Try spacing out your fluid intake throughout the day and limiting drinks to two hours before bed.
• 2. Limit bladder irritants: Certain foods and beverages, such as caffeine, alcohol, carbonated drinks, spicy foods and artificial sweeteners, can aggravate OAB symptoms. Consider keeping a food diary to help you identify which items trigger your symptoms and when you consume them.
• 3. Strengthen your pelvic floor muscles: Kegel exercises can help improve bladder control by strengthening the muscles that support your bladder and urethra. Regular practice can reduce urgency and prevent leakage. Pelvic floor therapists can help you prioritize your pelvic floor health and manage symptoms that are impacting your daily life.
• 4. Maintain a healthy weight: Carrying extra weight can put pressure on the bladder, resulting in more frequent urges to visit the bathroom. Maintaining a healthy diet and staying active can help reduce this pressure and alleviate some symptoms.
• 5. Follow a scheduled bathroom routine: Training your bladder by setting scheduled bathroom breaks, rather than going as soon as you feel the urge, can help reduce frequent trips to the restroom.

Always speak with your healthcare provider to help determine the best treatment plan based on your individual needs.

Struggling to sleep with overactive bladder?

Frequent nighttime trips to the bathroom, courtesy of overactive bladder, can disrupt sleep and leave you feeling exhausted during the day. However, getting some rest is possible with this condition. Here are a few tips to help you rest more comfortably with OAB:

• Limit fluids in the evening: Try to drink most of your fluids earlier in the day and cut back after dinner.
• Use the bathroom before bed: Emptying your bladder right before lying down can reduce nighttime awakenings.
• Elevate your legs: If swelling in the legs is contributing to nighttime urination, try elevating your legs for a couple of hours before bed to encourage fluid drainage.
• Create a relaxing bedtime routine: Stress and anxiety can make OAB worse. Establish a calming nighttime routine, such as reading, deep breathing or meditation, to help relax both your body and mind.
• Consider absorbent products: If nighttime leaks are a concern, protective pads or absorbent underwear can help you feel more confident and comfortable while you sleep.

When to see your doctor

Self-care strategies can help many people manage OAB, but if symptoms persist or worsen, it may be time to see your doctor. Seek medical attention if:

• You experience severe urinary urgency and frequency that disrupts daily life.
• You notice blood in your urine or experience pain while urinating.
• Home remedies and lifestyle changes don’t seem to improve your symptoms.

A healthcare provider can help determine the underlying cause of your OAB and discuss additional treatment options.

While overactive bladder may be an inconvenient and frustrating condition, with the right self-care strategies, you can manage your symptoms and enjoy life without worrying about making it to the bathroom in time.

If you are ready to find relief from the symptoms of overactive bladder, reach out to your doctor or connect with a urology specialist today.