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 Are there any foods you should eat or avoid if you are suffering from overactive bladder? Click here to learn more!

ADP - Overactive Bladder Diet: See What You Should Eat and Avoid

Overactive Bladder Diet: See What You Should Eat and Avoid

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6 Natural remedies for menopause symptoms

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Bladder Problems

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Kegel Exercises for Better Bladder Control

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ADP - 7 Natural Remedies for an Overactive Bladder

When and how to pack your hospital bag for childbirth?

After childbirth, the body undergoes many changes, so it’s good to have comfortable clothing and hygiene products on hand:

- __2–3 nursing nightgowns__ – preferably with front buttons for easy access;
- __Bathrobe__ – light and breathable, ideal for walking around the ward;
- __Postpartum pants (2–3 packs)__ disposable, supporting the abdomen, and highly absorbent, necessary during the postpartum period; 
- __Nursing bras (2 pcs.)__ – preferably without underwires, soft and stretchy;
- __Breast pads__ – essential when milk production starts; 
- __Towels (2 pcs.)__ – One for the body, another for intimate hygiene;
- __Wet wipes and tissues__ – useful in any situation;
- __Toilet paper__ – soft, as the skin can be very sensitive after childbirth.

Hospital bag essentials (after childbirth)

Once you’ve learned how to do pelvic floor exercises, after 4–6 weeks of working out your pelvic floor muscles regularly, you may start to notice an improvement in your urinary incontinence symptoms.

If you’ve made a habit of pelvic floor exercises and don’t notice an improvement in your sensitive bladder symptoms, it’s time to talk to your doctor. They may recommend combining pelvic floor exercises with other treatments like sensitive bladder training or other medications, devices or procedures to help you to manage your incontinence.

Check also [how to reduce urinating at night](/en-gb/discreet/incontinence-advice/urinary-incontinence-in-women/how-to-reduce-urinating-at-night)

What’s next?

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Pelvic floor exercise routine is the best way to start practising in everyday life. Here are some ideas for fitting pelvic floor exercise program into your schedule. Try to work your pelvic floor exercises into existing routines to help to make your pelvic floor stronger. That way, you can use it when you need it. When exercising, remember an important rule - focus only on your pelvic floor muscles, do not tighten your abdominal muscles, buttocks or thighs during your workout.

<ul>
 <li>Driving. As long as your pelvic floor exercises don’t distract you from driving, flex and release on your way to the shops, as you leave the bank, or en route to any other errands you run regularly.</li>
 <li>Cooking. Try to focus on your pelvic floor muscles as you carry out simple, routine cooking tasks, like stirring a pot or washing up dishes.</li>
 <li>Watching TV. Have favourite programmes you never miss? Exercise as you view no one around you even knows you’re busy re–claiming control of your bladder!</li>
 <li>At work. Do you work at a desk for extended periods? Use any down time to work out those pelvic floor muscles.</li>
 <li>Reading. Whether it’s the morning paper or that newest novel you can’t put down, reading as you exercise helps your repetitions to fly by.</li>
 <li>Bedtime. As you wind down each night, finish your last set of pelvic floor exercises before drifting off to sleep. If you keep at it, the nightmares of bed pads may be a thing of the past.</li>
</ul>

Making pelvic floor exercises routine

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Pelvic floor muscle exercises are not difficult, and can produce impressive results. Click here and learn how to do pelvic floor exercises step by step.

ADP - Pelvic floor exercise for women step by step

Pelvic floor exercise for women step by step

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It might seem that we do not use our pelvic floor muscles in everyday life . Nothing could be further from the truth. This structure plays a very important role. Pelvic floor muscle exercises are not difficult and can produce impressive results - and in a short time. With regular gymnastics, their function improves, and thus unpleasant discomforts subside.

Take back control of your sensitive bladder! Physical therapy is one of the best ways. The easiest type of therapy is pelvic floor exercise plan, which strengthen your pelvic floor and help treat both stress incontinence and urge incontinence. So let us help you how do to pelvic floor exercises for women – read on for more!

Many women – in fact, 1 in 3 – experience some form of urinary incontinence. Strengthening your pelvic floor muscles can greatly increase your ability to avoid little leaks throughout the day. Pelvic floor exercises for women can help you regain control of your bladder, your life and your self-esteem, making those little leaks more manageable.

What to include in hospital bag before labour?

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Pelvic floor exercise step by step: Squats

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Packing a hospital bag for labour can be a challenge, so it’s worth preparing well in advance. Here are some hints.

ADP - What to include in hospital bag before labour? 

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After childbirth, a woman enters a new stage of life that, while beautiful, can be filled with both emotional and physical challenges. The body needs time to recover, and new mothers learn to adjust to their new role. In the weeks following delivery, lochia (postpartum discharge), is unavoidable. At the same time, weakened pelvic floor muscles can lead to unexpected urinary incontinence, catching many new moms off guard. But the good news? Proper preparation and suitable products can make managing these challenges much easier. In this article, we’ll highlight the products worth having before childbirth to help you prepare for the postpartum period.

ADP - Essential and useful postpartum products

Dr. Jessica Muir 

There are a range of natural remedies to improve your quality of life. Visit our website for tips & tricks on how to take care of your overactive bladder.

7 Natural Remedies for an Overactive Bladder

Packing a hospital bag for labour is an essential part of preparing to welcome your baby into the world. It’s best to do this well in advance to avoid stress in the final days before delivery. What to pack in your hospital bag for labour? It’s best to divide your hospital bag into three sections:

- __Essentials for before labour (e.g., documents, medical test results, toiletries)__
- __Items for the delivery room;__
- __Supplies for a multi-day hospital stay for both mom and baby__

Choosing the right bag also matters—a medium-sized rolling suitcase or a comfortable travel bag works best. To stay organised, use transparent pouches or organisers and label them accordingly. To help you stay prepared, download and print out our hospital bag checklists here.

Well-planned packing for both mom and baby will prevent last-minute searching for essentials in crucial moments. There’s no need to overpack—your loved ones can always bring any missing items if necessary.

Check out: [Pregnancy, Incontinence, and New Mums.](/en-gb/discreet/incontinence-advice/pregnancy-and-postpartum/pregnancy-incontinence-and-new-mums)


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During the perimenopause, your entire body gets a bit drier – including your mouth. Saliva helps look after your teeth by washing away food, so a drier mouth allows bacteria to grow, encouraging tooth decay and bleeding or receding gums.

To help counter this, drink plenty of fluids and rinse your mouth out with water after eating. You can also try swapping your regular toothpaste for a more protective one, like Oral-B Pro-Expert Premium Gum Protection to provide extra care.

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- Keep your feet hip width apart, on slightly bent knees
- Engage your ab muscles (and tighten your pelvic floor, too!)
- Keeping your lower back braced, lower your body into a squat
- To avoid injury, make sure your knees stay in line with your toes
- Rise back up to standing position, do not fully straighten the knees
- Repeat

- ID – required for hospital admission formalities;
- Pregnancy record book – includes the full history of your pregnancy, test results, and health information about both mother and baby;
- Birth plan – if you have one, bring it along to communicate your preferences to the medical staff.

Recommended test results to bring:

- Blood type and Rh antibody screen – especially important if you’re Rh-negative;
- Recent blood test results – to help assess your current health;
- GBS test (Group B Streptococcus) – typically done after the 35th week of pregnancy;
- Infectious disease tests: HIV, VDRL (syphilis), HCV, HBsAg (Hepatitis B);
- Toxoplasmosis IgG/IgM – especially if the first-trimester result was negative;
- Pregnancy ultrasounds – the most recent scan and any previous imaging if available.


Hospital bag checklist: important documents

ADP - What Causes Frequent Urination?.

What Causes Frequent Urination?.

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5 sensitivities of menopause (and how to deal with them)

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Adequate pelvic floor exercises in pregnancy help to strengthen muscles that are under great strain during pregnancy and childbirth. Every woman should do pelvic floor exercises in pregnancy, regardless of her age, as this will reduce or avoid [stress urinary incontinence](/en-gb/discreet/incontinence-advice/bladder-problems/what-is-stress-incontinence-symptoms-causes-and-treatment). The first thing to start with is kegel exercises pregnancy. Kegels are the most popular exercises for the pelvic floor muscles and are fundamental if you want to strengthen them. Anyone can do them, and they are especially recommended during pregnancy. It is important to involve the pelvic floor muscles when doing them, but also the abdominal muscles.

To start exercising your kegel muscles, start by feeling them. This can be done in any position - lying down, sitting or standing. To squeeze them, make a movement as if you were trying to cut off the flow of urine. If you can't feel them, you need more practice or you may have over-tight or weak muscles.

It is also important to engage the lower abdominal muscles during exercise. This involves pushing your abdomen inwards, as if you were pulling your belly in. Do these exercises quickly at first and then hold the squeezes for as long as you can (you can count to 10). Do 3 series of 8 squeezes each day.

In addition, practise tensing your pelvic floor muscles when you cough and sneeze and remember to stretch gently to relieve muscle tension.

Pelvic floor exercises in pregnancy

Causes of frequent urination include simply drinking too much water, an underlying health problem (see your doctor!), or an overactive bladder.
Normal bladder capacity ranges between 400 to 600 ml. A person with a healthy bladder urinates between six to eight times a day. If you find yourself urinating more than this, you may be scratching your head wondering why.


What Causes Frequent Urination?

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During your hospital stay, basic personal care is important, so it’s a good idea to pack the following items in your hospital bag for labour:

- __Shower gel and shampoo__ – preferably gentle and fragrance-free;
- __Intimate hygiene soap__ – mild and suitable for postpartum care;
- __Deodorant__ – preferably fragrance-free and non-irritating to the skin;
- __Toothbrush and toothpaste__;
- __Hairbrush and hair ties__;
- __Body lotion and moisturiser__ – the skin may become drier after childbirth;
- __Nipple cream__ – helpful during the first days of breastfeeding.

See also: [How to choose the postpartum underwear?](/en-gb/discreet/incontinence-advice/pregnancy-and-postpartum/how-to-choose-postpartum-underwear)


During your hospital stay...  

How to improve bladder health? There are many solutions, but whatever treatment or remedy you choose, you need to exercise your bladder and pelvic floor muscles.
<ul>
 <li>Biofeedback - If you’ve tried and have trouble doing pelvic floor exercise routine, you may want to see a physiotherapist who specialises in women’s pelvic health. A physiotherapist may suggest biofeedback. Biofeedback is a training technique that may be useful if you have problems locating the correct muscles. With biofeedback, you're connected to electrical sensors that help you to receive information (feedback) about your body (bio). This feedback helps you to focus on making subtle changes in your body, such as flexing your pelvic muscles, more successfully.</li>
 <li>Try a bladder-friendly diet - Avoid foods like caffeine, chocolate, alcohol, carbonated beverages and spicy foods. All of these can alter the acidity of your urine, making your incontinence symptoms worse. Avoid smoking.</li>
 <li>Stay hydrated - While drinking too much of anything will create an urge to go, a critical tool for dealing with incontinence is to drink plenty of water. Now, this may sound counterintuitive. After all, if you feel like you have to urinate, it might make sense to limit your fluid intake. However, not drinking enough water results in highly concentrated urine, which will irritate your bladder. Make sure that you drink 6 to 8 glasses of water a day.</li>
 <li>Get moving - Weight management can help to alleviate the symptoms of adult incontinence, as extra pounds put pressure on the bladder’s muscles, which can lead to stress incontinence. Simply going for more walks around the neighbourhood is an easy, straightforward way to get moving.</li>
 <li>Practice breathing techniques - The pelvic floor muscles, as part of the stabilising muscles of the trunk, work closely with the abdominal muscles and diaphragm, so functional improvements can be achieved through conscious breathing techniques, and the extension of the low-pressure expiratory flow leaves room for increased activation of the closure structures. Breathing techniques are helpful in optimising respiratory coordination.</li>
 <li>Seek advice of a specialist women’s health physiotherapist: some women struggle with overly tight pelvic floor just as much as a lax one which can result in urinary dysfunction. Get your pelvic floor checked by a specialist to find appropriate solutions. They might indicate the use of a pelvic toner which can help too.</li>
 </ul>

Other methods for improving bladder control

There are lots of potential reasons why you are urinating so often. If you find that you are going more than you used to, here are some likely frequent urination causes:

- You are drinking more liquids than usual

   Drinking more produces more urine, which makes your bladder fill up, thus sending you to the toilet more often. You may or may not realise that you    are drinking more liquids. Perhaps it’s particularly hot outside, or perhaps you started a new exercise routine. If this is the cause of your frequent urination, there is not much need for concern.

- You are drinking too much caffeine, which is a diuretic

  Drinks such as coffee and tea are diuretics, which means they make your body rid itself of excess water.

- You are pregnant

  Hormones in early pregnancy can increase the urge to urinate. Later in pregnancy, the pressure of the growing foetus presses on the bladder, increasing the need to urinate.

- You are taking certain medications

  Certain medications increase the production of urine, making you have to     urinate more frequently. This effect typically goes away when you stop taking the medication. Be sure to stay hydrated in the meantime.

Frequent urination can also be a sign of a more serious condition such as:

- Bladder infection or bladder inflammation

  Bladder infections irritate and inflame the muscles and tissues surrounding   the bladder, causing them to spasm involuntarily. This will go away as soon   as the bladder infection is resolved. See your doctor for a diagnosis and/or antibiotics in order to clear up the infection. Leaving a bladder     infection untreated can cause more serious health conditions.

- Diabetes
  Frequent urination can be one of the first signs of high blood sugar. This   is because excess sugar causes more fluids to pass through the kidneys.       Sugar build-up in your tissues can also cause bladder function issues, which cause frequent urination.

- Interstitial cystitis

  Interstitial cystitis is a condition associated with chronic pelvic pain, pain when the bladder fills and empties, and frequent urination even when     the bladder isn’t full. It can be managed with medication from your doctor.

- Overactive bladder, a common and easily treatable condition

  If you have an overactive bladder (OAB), sudden, frequent urges to urinate   come on strongly, even when there is no urine in the bladder. You may or may not be able to make it to the toilet in time. OAB happens due to muscle   or nerve damage in the bladder tissue as a result of previous pelvic surgery or neurological disease. OAB is also referred to as urge incontinence. It is best managed on a day-to-day basis by adopting a bladder-friendly diet. This means avoiding foods that aggravate the bladder, such as alcohol, caffeine, carbonated beverages, and citrus fruits.

What Can Be Done About Frequent Urination?
Here are some things you can do to alleviate the causes of [frequent urination:](/en-gb/discreet/incontinence-advice/bladder-problems/overflow-incontinence-symptoms-causes-and-treatment/)

*Do Kegel exercises.* 

Exercising your pelvic floor will help strengthen the muscles that control your body’s ability to hold in urine. By training these muscles, you may be able to retrain your bladder and extend the time between toilet visits.

*Stay hydrated.* 

Though it may sound counter-intuitive, drinking enough water will be a positive step for your overactive bladder. Restricting fluids makes your urine more concentrated, and more of an irritant to your bladder. So fill that water bottle and drink up!

*Drink on a schedule.*

By watching how much you drink and at what time of day, you can gain control over how often you have to urinate. For instance, drinking 6 to 8 oz of water at one time versus sipping throughout the day can decrease urinary frequency. You may also find it helpful to stop drinking liquids a few hours before you go to bed.

*Eat a bladder-healthy diet.* 

Studies have shown that certain foods – like caffeine, alcohol, and citrus – irritate the bladder and increase urinary frequency and urgency. This is not something you want if you already have a sensitive bladder.

*Retrain your bladder.*

Bladder training can be an important component of your treatment plan. Start visiting the toilet at regular intervals, whether or not you have to go. Over time, try increasing the amount of time between your visits so that you train your bladder to hold it for longer and stop being so reactive. Be sure to up the amount by small increments each time in order to set yourself up for success.

*Medications.*

Talk to your doctor about whether taking a prescription drug to relax your bladder muscles and alleviate any root causes of frequent urination is right for you.Wear protection.

Wearing liners, pads, or underwear can go a long way in giving you the confidence to go about your life without making an unwanted trade-off between where you go, what you do, and how close you’ll be to a toilet.

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While the hospital bag checklist is extensive, it also helps you avoid packing unnecessary items that will only take up space. What you don’t need in your maternity hospital bag: Breast pump – hospitals usually provide equipment if needed; Baby nail scissors or files – newborn nails are very soft, and trimming usually happens at home; Teats and formula feeding bottles – if supplementation is needed, nurses will provide special syringes or disposable teats; Toys and rattles – unnecessary for a newborn in the first days of life; Car seat and going-home outfit – it’s better to have a family member bring these on discharge day. A properly packed hospital bag will make your hospital stay more comfortable and stress-free.

Check [Always Discreet Postpartum Pants size S/M](/en-gb/discreet/incontinence-products/incontinence-pants/disposable-postpartum-pants-size-sm) and [Always Discreet Postpartum Pants size L](/en-gb/discreet/incontinence-products/incontinence-pants/disposable-postpartum-pants-size-l).


Hospital bag for labour: what not to pack

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What are the causes of incontinence in pregnancy?

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