Use good toilet habits
It is normal to go to the toilet four to six times a day and up to once per night.
Don’t get into the habit of going to the toilet “just in case.” Try to go to the toilet only when your bladder is full and you need to go. Going to the toilet before you go to bed is fine.
Take your time. Relax when you are in the toilet. This helps your bladder to empty out fully.
Look after your pelvic floor muscles
Learn to contract and relax your pelvic floor muscles well.
This will not only help bladder and bowel problems it will also help with abdominal and sexual pain.
Keep good bowel habits
Avoid constipation and do not strain when using your bowels.
Keep active. Physical activity helps to keep your bowels regular.
Eat Well
Fibre in your diet will help improve bowel function and avoid constipation. Fibre is found in foods such as multi grain or whole grain breads, cereal products, fruit, vegetables, legumes, and nuts and seeds. Eat two pieces of fruit and six serves of vegetables daily.
Drink fluid every day
Fluid is everything you drink. Fluid includes milk, juice and soup. The best fluid to drink is water.
Around 1.5 -2L litres of fluid mainly water is ideal, unless you live in a hot climate or exercise in the heat.
Cut down on how much caffeine (chocolate, coffee and tea) and alcohol you drink. These may upset your bladder.
Seek help
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