Bladder control problems are most prominent in adult women after they give birth or experience menopause. Whatever may cause a weak bladder, there are many ways to strengthen your bladder to stop any constant or unexpected urination problems. If you have a urinary tract infection or any other type of condition that has caused your bladder to weaken, you should also see a doctor for the best solution. If your bladder problem results from old age or poor diet, however, then there are many natural solutions that mostly involve diet and exercise.
Exercise each morning to start your day. Perform stretches or jog to keep your muscles tight and strong. This will also help you to lose weight, which can help strengthen your bladder and help you to control it.
Avoid or reduce your intake of caffeinated drinks, such as soda, coffee and tea. Try to drink mostly water to help strengthen your bladder. Also, avoid drinking much liquid before you go to sleep so that you bladder is not full.
Perform the Kegel exercise daily to strengthen your pelvic muscles, which will also strengthen your bladder. This routine involves rotating your inner muscles, and the best way to perform it is to stop the flow of urine when urinating to contract your pelvic muscles. Continue these exercises daily for at least two months for any effective change.
Keep track of the specific times you have to urinate every day. Each time you feel you must urinate, stand up and stretch. Perform toe touches and bend your waist from side to side.
Try to hold your bladder more and more each time you feel the urge to urinate. Maintain a schedule and try to urinate at specific times each day, even if you don't feel the urge. You should see improvement in your bladder control within two to three weeks.
