Mardi Gras is around the block, and we have been anticipating this 2023 carnival season!
During Mardi Gras we are out of the house, socializing, and consuming way more food and alcohol than we can even anticipate! This is such a fun time, but with this change in lifestyle and diet, we may have an increase in urinary urgency and frequency. Let’s talk about some ways to combat these symptoms so we can have much deserved fun and relaxation!
Be aware of bladder irritants!
Bladder irritants include alcohol, spicy food, caffeine, carbonated drinks, sugar…
aka all the things we can’t get enough of during this season! These items don’t
need to be avoided at all costs, but just be aware of this, and make sure there is
a bathroom nearby your parade set up!
Remember to hydrate with water
This may sound counterintuitive because you will be increasing fluid intake, but
intake of water can hydrate your urine fluid causing less irritation to the bladder
lining.
Monitor your voiding intervals
If it has been 3-4 hours since you last went to the restroom your bladder may be
close to being full. Instead of waiting until you feel like you’ll burst, grab a few
friends, and start walking to a toilet so you’ll feel confident making it there
without leaking.
Use the “Freeze, Breathe, Squeeze” Technique for urge control
If you feel bladder urgency: Stop walking, take a few deep breaths to calm the
nervous system and bladder, squeeze your pelvic floor a couple of times and
continue to breathe. Start walking again and if the strong urge returns – then
repeat! Walk calmly to the toilet and try to distract yourself with the sights!
Sit on the toilet seat and don’t push to pee!
Carry some antibacterial gel and put a dab on some TP and wipe down the seat
before you pee! When we sit rather than hover, we can allow our pelvic floor
muscles to relax better so we can empty our bladder more fully – try to just sit
and chill – don’t push to empty your bladder.
Exhale with exertion
If you are one to leak with coughing, sneezing, or lifting – try this tip: when
carrying your heavy bead bags, tired kids, or ladder – remember to breathe and
brace!
Exhale and brace while you lift and continue to breathe while you carry!
Hopefully these tips can give you some good relief on the parade route! Remember to have fun
and stay safe! If you are needing more assistance with any of the above or have urinary
incontinence, don’t hesitate to seek out a pelvic floor therapist who can individualize the care
you need to return to the things you love without the fear of leaking!
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Interested in more tips on how to prevent or overcome Pelvic Floor Problems?
Download this free guide for some simple, do-able, totally-not-weird tips to take better care of your down there.
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