This one goes out to everyone with an overactive bladder.
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| | | | You know those nagging health issues you put off for years and years? For me, the constant need to pee is at the top of that list. I need to pee right now as I write this, and there's a good chance that while you're reading this, I also need to pee. | | For a long time, I believed this hugely annoying part of my life was due to a teeny-tiny bladder, which I assumed I inherited from my mother, who, if possible, has to pee even more often than I do. That was until I learned that tiny bladders aren't really a thing. Turns out, most human bladders are around the same size. | | Though I've never formally been diagnosed, it's pretty likely that both my mom and I have an overactive bladder. This is a super common condition that affects around 33 million people in the United States, most of them women. There are a few routes of treatment, and today we're going to focus on one in particular: bladder training. | | Before we get into it, some other health stories: | | | | Hold tight,
Ginger Wojcik
Newsletter Editor, Healthline | | | | |
| |  | | Written by Ginger Wojcik
January 8, 2024 • 4 min read | | | | | | | |
| |  | | | How to retrain your bladder to be more chill | | Bladder training is an approach that uses simple techniques to help you retrain your muscles — and mind — to urinate less frequently. It's based on the idea that certain habits, like peeing "just in case" or every time you feel the slightest urge, inadvertently train you to pee more frequently than is necessary. | | Learning about this blew my mind. I never would have guessed that my habit of peeing before I get in bed, even if I don't really need to, was part of the problem. | | It's normal to urinate around 7 times in 24 hours. It varies depending on factors such as how much liquid — and what kinds — you drink and medications you're taking. However, doing it more than 8 times a day on a regular basis is considered frequent urination, the telltale symptom of an overactive bladder. (BTW, bladder training won't work in all scenarios. It's always best to get a formal diagnosis before starting any treatment.) | | If you think bladder training might be worth a shot, it's actually pretty simple. Here's how it works: | | Step 1. Start a journal where you record your answers to the following: | - How often do you pee?
- When you do pee, are you peeing a lot or a little at a time?
- How much liquid do you drink throughout the day?
| | Step 2. Start increasing the amount of time between each bathroom trip. Here are some helpful tips: | - Stick to a regular pee schedule or rhythm.
- Stop peeing "just in case."
- When you feel the urge to pee, wait a few minutes. It often subsides.
- Avoid or limit diuretics like coffee, tea, and alcohol.
| | If the urge is strong, try distracting yourself through positive visualization exercises or relaxation techniques, like deep breathing. You can also try sitting upright and doing pelvic floor exercises. Even if you're only able to hold it an extra 5 minutes, that's still measurable progress. | | If you're thinking, "Yeah right!" know that it's meant to be a slow process. You won't retrain yourself overnight. But, personally, I'd love to stop frantically running around grocery stores and waking up at 3 a.m. and then 5 a.m. every morning. Wouldn't you, too? | | | Have you found an effective remedy for cutting down on the number of times you urinate a day? Let us know at wellnesswire@healthline.com. (Heads up: We might use your response in an upcoming newsletter!) | | | | | | |
| | | | Dear Diary | | | | | | |  | | Moleskine Classic Notebook | | If there's anything more thrilling than peeling the packaging off a brand new moleskin notebook, I haven't experienced it! Even for those of you who don't wander around stationery stores for fun, I bet there's at least one good reason you need a new notebook in your life right now. As for me, I'll be ordering a new one of these cuties to get started on my bladder training journey. Wish me luck! | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | |
| | | | Thanks for reading friends, and I'm not sorry for this very TMI newsletter!
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