Bladder Health 101: What No One Ever Taught You About Peeing

Welcome back to the Take Flight Wellness Blog! Today, we're unpacking some little-known truths about a daily habit—peeing. Whether it's urgency, frequency, or incontinence, understanding bladder health can significantly improve your life. If you'd prefer to listen rather than read, you can catch this episode here.

The Truth About Peeing:

Contrary to popular practice, the key to healthy peeing isn't about forcing things along. In fact, 'power peeing'—pushing urine out with force—can lead to pelvic floor tension and worsen bladder issues.

Long-term we do not want to do this every time we pee because we are tightening the pelvic floor muscles to do so, at a time when we actually need to relax them. This can lead to a cycle of creating pelvic floor tension. If you find yourself in the habit of doing this, try to take a deep belly breath instead while on the toilet. If that doesn’t help, you can try what we call double voiding, which means standing up again and sitting back down. Since we have such a strong motor pattern of relaxing our pelvic floor muscles to pee when we sit down on the toilet, this can sometimes help us completely empty. Mastering the art of relaxing the right muscles at the right time is crucial for bladder health.

Why You Shouldn’t Hover or Stop Midstream:

Hovering over the toilet and stopping the urine stream are common but harmful practices. They can interfere with the natural emptying process and contribute to pelvic floor dysfunction.

A Call for Proper Pelvic Care:

If you are finding that you are struggling with completely emptying, this could be a sign of pelvic floor tension and pelvic floor therapy can help with this. Other symptoms that I regularly treat in my clinic include increased urgency, such as not making it to the bathroom in time, increased frequency, really feeling you are going many times per day that is above normal for you, as well as leaking and feelings of burning without the presence of infection. Pelvic floor therapy offers effective solutions, helping to relieve symptoms and restore confidence.

To get the full scoop on maintaining healthy bladder habits and why it matters, be sure to check out our entire podcast episode. Dive deeper into practical tips and expert advice that can transform your daily wellness routine. If you found this helpful don't forget to share it with family and friends who could also benefit from these insights. Let’s spread the knowledge and help everyone take flight towards better health!

My Top 4 Insights on Pelvic Health

Welcome to the Take Flight Wellness Blog! I’m Natalie Toshkoff, and I'm here to explore a crucial yet often overlooked aspect of health—pelvic health. As a pelvic floor physical therapist, my goal is to offer you holistic insights that enhance your well-being. Please note, this content is designed for educational purposes and should not substitute for professional medical advice. If you'd prefer to listen rather than read, you can catch this episode here.

Beyond Kegels: Understanding the Whole Picture

It's a common misconception that kegels are the sole focus of pelvic health. In reality, understanding your pelvic floor involves looking at the entire system, including your hips and trunk. These areas work in unison to support your pelvic floor, and focusing solely on kegels is an outdated approach. By considering the entire 'container' of our core, we can better manage and treat pelvic floor conditions.

Incontinence: It’s Treatable

Many people resign themselves to living with incontinence as a normal part of aging or post-childbirth. However, this isn't something you just have to accept. Pelvic floor therapy provides effective treatments that can greatly improve, if not completely resolve, symptoms of incontinence. With tailored exercises and dedicated therapy, many patients experience significant relief, proving that it's never too late to seek help.

Pelvic Floor Dysfunction: It Affects More Than New Moms

Pelvic floor dysfunction can impact anyone—not just women who have given birth. Athletes, active individuals, and even children might face issues like incontinence, constipation, or pain during activities. It’s crucial for everyone to understand that pelvic floor health is an essential part of overall well-being and not just a concern for a specific group of people.

The Critical Role of Bowel Health

Let’s talk about something a bit uncomfortable yet incredibly important: bowel health. Regular, pain-free bowel movements are crucial to your health. Issues like poor muscle mobility, inadequate nutrition, or insufficient hydration can all affect your digestive system's performance. Enhancing your bowel health can improve pelvic floor conditions and contribute to your overall wellness.

Conclusion

Understanding and managing pelvic health is a vital part of maintaining your quality of life. These key insights not only help dispel common myths but also highlight the importance of comprehensive care.