Good Toileting Habits: For a Healthy Bladder and Bowel
It is important to maintain healthy toileting habits during pregnancy and after having your baby in order to decrease the strain on your pelvic floor and reduce the risk of incontinence later on.
Steps to maintain a healthy bladder:
Keep hydrated. Drink 6-8 glasses of fluid (especially water) per day.
Avoid caffeinated drinks.
Avoid going to the toilet ‘just in case’. Hold on and only go when you really need to.
Do your pelvic floor exercises..
Seek professional advice if you have any concerns, such as you cannot feel when your bladder is getting full, you have difficulty emptying your bladder or have sudden leakage of urine.
It is normal to go to the toilet four to six times per day, but no more than twice per night. This number may be higher during some stages of pregnancy and in the first weeks after giving birth.
Steps to maintain a healthy bowel:
Good toileting position – lean forward with your elbows and arms rested on your thighs. Maintain a straight back and raise your heels or use a foot- stool. Let your tummy relax and bulge forward.
Avoid straining to open your bowels. Straining will weaken your pelvic floor and could lead to prolapse.
Keep hydrated. Drink 6-8 glasses of fluid (especially water) per day.
Exercise regularly.
Ensure that you have adequate fibre in your diet (fruit, vegetables, wholemeal bread etc).
If in doubt, make an appointment and discuss the concerns that you have with your doctor.