00:00:03Natural Solutions for Female Pelvic Health
00:10:09Proper Diagnosis and Bladder Retraining
00:18:39Embrace Confidence With Moxie Patch
درباره این اپیزود
Talking about Overactive Bladder a common Nurse Maureen shares practical bladder retraining techniques that focus on gradually extending the time between bathroom visits, alongside uncovering how involuntary bladder contractions, hormonal shifts, and lifestyle choices like caffeine and alcohol intake can trigger overactive bladder symptoms.
Join our conversation with Maureen McGrath, a registered nurse and nurse continence advisor, as we emphasize the importance of getting a professional diagnosis for bladder issues instead of relying on social media myths. Learn how adequately hydrating, promoting venous return and using strategic methods to manage urination urges can significantly improve your quality of life. Plus, get introduced to the revolutionary Moxie Patch for stress urinary incontinence—a discreet, reusable solution that lets you live confidently without the worry of leaks. Tune in and empower yourself with these innovative strategies to reclaim your life and well-being.
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Speaker 1:
0:03
Ladies, are you looking for a natural way to support your fertility journey and strengthen your pelvic floor? The Ivy Health Center has the ultimate solution for you, introducing acupuncture for fertility and pelvic floor strength, a holistic approach designed to improve women's lives. This non-invasive therapy can balance your body's energy, enhance your fertility and address pelvic floor issues like urinary incontinence and reduced vaginal sensation. In just a few sessions, imagine reclaiming your hope, confidence, comfort and sense of well-being. Let acupuncture help you experience a natural boost to your reproductive health and pelvic stability, and feel empowered on your path to parenthood and overall wellness. Visit theivca to schedule your consultation today. That's theivca. Don't wait any longer. Nurture your fertility, strengthen your pelvic floor and transform your life at the IV Health Center.
Speaker 1:
1:02
Ladies, do you leak with cough, sneeze or exercise? Did you know that leaking urine is never normal? Hi, it's maureen mcgrath, registered nurse and nurse continence advisor. It's time to stop letting bladder leaks hold you back, and time to say goodbye to bladder leaks and hello to moxie patch, a revolutionary new device to treat stress urinary incontinence. Moxie Patch is ultra-discreet, effective, reusable and eco-friendly, empowering you to live life to the fullest, free from the worries and limitations of stress urinary incontinence. With Moxie Patch, you can choose freedom from the hassle of bulky pads and embrace life again. Stop letting bladder leaks hold you back. Say goodbye to embarrassing moments and hello to unstoppable confidence with Moxie Patch. For more information or to order your Moxie Patch, go to MoxiePatchcom today and discover a new level of confidence. Moxiepatchcom, because you deserve to feel confident. Moxie Patch is also available at select retailers and on amazoncom.
Speaker 1:
2:10
Good evening and welcome to another episode of my Health Show podcast. I'm Nurse Maureen. I'm a registered nurse, nurse, continence advisor, sexual health educator as well, and tonight I want to talk to you a little bit about bladder retraining, and I'll tell you why. We often recommend bladder retraining for people who have overactive bladder. Bladder retraining gradually increases the amount of time between bathroom breaks. It delays urination. When you feel the urge to urinate, you want to hold it for another few minutes or so and then gradually increase that amount of time by 10 minutes until you can last for at least three to four hours without having to go to the bathroom, because that's what's normal to go to the bathroom approximately six to eight times in a 24-hour period. Your bladder can hold between 400 and 600 cc's before it feels the need or senses the need or sends the message to your brain that you have to urinate.
Speaker 1:
3:11
There's been a lot of talk about overactive bladder. Overactive bladder is typically no fun, even though it's frequency, urgency and nocturia, which is getting up more than twice a night, and it can happen. The overactive bladder it can be with or without urinary incontinence. We're talking about two incredibly important subjects that can impact quality of life overactive bladder and what to do about it. Retrain your bladder. I'm sure you've not realized that. A lot of people don't realize that there are many treatment options for urinary incontinence and overactive bladder can come with or without urinary incontinence.
Speaker 1:
3:52
Overactive bladder, also called OAB, causes sudden urges to urinate that may be difficult to control. There might be a need to pass urine many times during the day, and even at night as well, and it may wake you up, this urgency incontinence. The symptoms can be a sudden urge to urinate that's difficult to control. You can also have that urge, though, during a urinary tract infection, and I'll cover that in an upcoming episode. You can lose urine without meaning to. After that urgent need to urinate, we call that urgency incontinence frequency. This can mean eight or more times in 24 hours and waking up more than twice a night to urinate.
Speaker 1:
4:33
There are a number of reasons for overactive bladder. You can have involuntary bladder contractions. That's when the muscles of the bladder start to tighten on their own, even when the amount of urine in the bladder is low. Also, it can be idiopathic, for no known reason. You can throw yourself into an overactive bladder by doing preventive peeing, which means you're going to the bathroom before you leave your home, when you get to your destination, before you leave your destination, so you can actually train your bladder to be overactive.
Speaker 1:
5:02
It can also be the result of tumors, bladder stones, multiple sclerosis and other neurological conditions like stroke or spinal cord injury, diabetes and factors that get in the way of urine leaving the bladder, like an enlarged prostate, constipation or having had surgery to treat lack of control over urinating, called urinary incontinence. It can occur because of hormonal changes during menopause and, as I mentioned, urinary tract infections. But it also may be linked to cognitive decline because of aging. It makes it harder for the bladder to use the signals it gets from the brain. If you consume too much alcohol or too much caffeine, they're considered bladder irritants and they can actually cause you to go to the bathroom or have urgency and go to the bathroom more frequently. Some medications will lead to overactive bladder or functional, which means you're not able to get to the bathroom quickly enough or not emptying your bladder all the way, and this leads to not enough space in the bladder for more urine. Sometimes that can happen with a prolapse, which I have covered in another episode. Aging increases the risk of overactive bladder. As I mentioned Alzheimer's disease, and so you know there's so many reasons that a person can experience overactive bladder.
Speaker 1:
6:16
On the app you're using to listen to the show right now, I'm working so hard to take everything on the show to the next level, and your follow means a lot to me. It's the only free thing I'll ever ask of you and it truly makes a big difference. Thank you sincerely for your support. I truly appreciate it. Ladies, are you struggling with symptoms due to a weak pelvic floor? The IV Health Center has the ultimate solution for you, introducing Acupuncture for Pelvic Floor Strength, a holistic approach designed to transform women's lives. Acupuncture treatments can effectively address issues like urinary incontinence, reduced vaginal sensation and more in just a few sessions. Imagine what reclaiming your comfort, confidence and quality of life would look and feel like. With acupuncture for pelvic floor strength, you can experience relief and rejuvenation like never before.
Speaker 1:
7:22
Say goodbye to leaking urine when coughing, sneezing, laughing or running, and enjoy improved pelvic health and stability. Visit theivca to schedule your consultation today. That's theivca. Don't wait any longer. Reclaim your life at the IV Health Center.
Speaker 1:
7:42
Ladies, do you leak with cough, sneeze and or exercise? Did you know that leaking urine is never normal? Hi, it's Maureen McGrath, registered nurse and nurse continence advisor. It's time to stop letting bladder leaks hold you back. And time to say goodbye to bladder leaks and hello to Moxie Patch, a revolutionary new device to treat stress urinary incontinence. Moxie Patch is ultra-discrete, effective, reusable and eco-friendly, empowering you to live life to the fullest, free from the worries and limitations of stress urinary incontinence. With Moxie Patch, you can choose freedom from the hassle of bulky pads and embrace life again. Stop letting bladder leaks hold you back. Say goodbye to embarrassing moments and hello to unstoppable confidence with Moxie Patch. For more information or to order your Moxie Patch, go to MoxiePatchcom today and discover a new level of confidence. Moxiepatchcom, because you deserve to feel confident. Moxie Patch is also available at select retailers and on Amazoncom.
Speaker 1:
8:48
You know overactive bladder can really interfere with your quality of life. It can cause anxiety, depression, emotional distress, sexual problems, sleep disturbances, and then that can lead to fatigue and mood changes, which can also impact your relationship and your mood. So you know it's something that needs to be addressed. Oftentimes people don't seek help because they think there's nothing that can be done. But there's so many things that one can do Limit caffeine and alcohol, maintain a healthy weight and also manage your chronic conditions. If you have diabetes, for example, that might add to overactive bladder symptoms. Regular exercise can help and Kegel exercises may be able to help, and I'm going to show you a particular way in which Kegel exercises may be able to help you. And it's also a good idea to quit smoking.
Speaker 1:
9:37
If you're a perimenopausal, menopausal or postmenopausal woman, you may want to start by speaking to your doctor about getting a prescription for low dose localized estrogen therapy in the form of a tablet, cream or a ring. I kind of prefer the cream myself because I think it works more effectively for my patients. I've seen it work more effectively. Oftentimes there's dryness for women who are having perimenopausal or menopausal symptoms or postmenopausal symptoms, and just putting a dry tablet into a dry vagina just doesn't work that well sometimes.
Speaker 1:
10:09
Anyway, it's important to get a proper diagnosis, not from social media, but from a healthcare provider. There's a lot of coaches and trainers and people who just want to sell you something, who think that they can actually diagnose you with an overactive bladder, but they can't. They have to be able to critically think, number one. And so that's what medical school is for, nursing school is for physicians, assistant school is for because to teaching you, to teach you about critical thinking and problem-based learning, and you know cause it could be an altogether different problem. For example, you can have urgency and frequency and even getting up at night if you have a pelvic organ prolapse. So you know it's important that somebody assess you, inspect your vaginal tissues, inspect your urethra and inspect your vagina so that a diagnosis can be made, and then taking into consideration all of your symptoms in your background, review of your medications and that kind of thing, because you need the proper diagnosis. But a lot of people are so frustrated these days because it takes a little while to get in to see a doctor or they're afraid to see their doctor, so then they see a social media post and they think that it's going to help them, when it's actually quite dangerous. That's one of the darker aspects of Instagram and other, and TikTok for example. I have a lot of patients. I'll say, well, where did you hear that? And they'll say, well, I heard it on TikTok. Anyhow, there are some dangers in getting your medical care from TikTok or Instagram, so best to get it from a healthcare provider. I would like to say that approximately 40% of women can experience overactive bladder and about 30% of men, so it can affect anybody really, and it occurs at different times of life, but there's if you've had the proper diagnosis.
Speaker 1:
11:56
Bladder retraining is a very important tool in your toolkit and it really begins during the day. So what you want to do is drink enough water-based fluids so that your urine is clear. 90% of the time, a lot of people cut back on fluids and then that makes their urine concentrated. Concentrated urine is more irritating to the bladder. Dilute urine is less irritating. So drink your water-based fluids milk, water, herbal tea. The next thing is you want to drink your water-based fluids between the time you get up and about an hour after you've had your dinner, so say, around seven o'clock for most people, so don't drink any fluids after 7 pm. Two hours before you go to bed, sit with your feet elevated above the level of your heart. So that means lying on the couch with a pillow under your head and lift your feet up above the level of your heart. This promotes Venus return and will help you to avoid a larger amount before you go to bed. And then, when you go to bed, um at night you, which is the biggest problem for people, although the bladder retraining can be done during the day as well, and I probably should have addressed that first.
Speaker 1:
13:02
What bladder retraining is? Um during the day? So during the day. Let me just step it back. During the day, it's if you go to the bathroom, say, at nine o'clock in the morning, and you've emptied your bladder, and then you know, 20 minutes later, half an hour later, you get an urgency to go again. You want to stop what you're doing, remain calm and squeeze your muscle, your rectal muscle, the muscle that prevents you from passing gas 10 to 15 times quickly. So squeeze release, squeeze release, squeeze release, squeeze release, squeeze release 10 to 15 times. Do that with me I just did it myself, you can do it and so that calms the bladder down and it bides you some time. And you want to be able to increase the time between voids, so that will calm your bladder down. You know, if you get the urgency again, you can try and do that again.
Speaker 1:
13:47
The point is to delay going to the bathroom because, to be honest with you, every time your bladder fills up to a certain amount and you go to the bathroom fills up to a certain amount and you go to the bathroom. So, like when you preventive pee, it's you know, say, you have 50 CCs in your bladder. Every time your bladder fills up to 50 CC it's going to send a message to your brain that you have to go to the bathroom. So we're trying to reverse this. So you go to the bathroom at nine, you have to go again at 930. We know that between you know it's normal to go to the bathroom every three to four hours during the day and you should be able to sleep through the night. Not getting up more than once or twice. But every half an hour is far too frequent. So you want to prevent that and increase the time between voids and so you squeeze release, squeeze release, squeeze release, delay the urination. When you feel the urge to urinate, hold it for another five minutes or so, then gradually increase the amount of time by 10 minutes until you can last for at least three to four hours without having to go to the bathroom. This takes about four weeks to reverse. So you know it's not easy and you have to be consistent and persistent and patient as well.
Speaker 1:
15:02
So at night, so after you have had all of your fluids during the day and nothing after 7 pm, you've sat with your feet elevated above the level of your heart for 30 minutes. You've gone to the bathroom a larger void before you go to bed. Then you go to bed. I want you to only answer every other call to go to the bathroom. So what that means is you've gone to bed, it's a 11 o'clock.
Speaker 1:
15:20
You wake up at 1am with an urgency to go to the bathroom. So you decide to answer this call. Fine, get up, go to the bathroom, go back to bed, try to go back to sleep. You wake up again an hour or two later with an urgency to go to the bathroom. Lay in bed, squeeze your rectal muscle, the muscle that prevents you from passing gas. Squeeze that 10 to 15 times quickly. So squeeze release, squeeze release, squeeze release, and really try and delay and try and increase that amount of time between the bathroom break. So you want to delay the urination. You can. You get the urge comes back. You'll notice that your urge settles right down and it'll, particularly for women, settle down if you're using localized estrogen therapy, which takes about two to three months to optimize. That's typically used for one to two weeks nightly and then twice a week at night, and it actually starts to work after a couple of weeks and then it really starts to work after two to three months. So that will be really helpful, especially for the urgency piece. But you want to answer every other call so you've delayed going to the bathroom. You're resting there in bed, you're squeezing your rectal muscles, you're trying to get distracted. You fall back to sleep. You wake up again a couple of hours later. Answer that call, get up, go to the bathroom, go back to bed, go to sleep. You wake up again. Squeeze release, go back to bed, go to sleep. You wake up again. Squeeze release, squeeze release, squeeze release. Delay distraction and that will help you to retrain your bladder and it can be extremely helpful in terms of an overactive bladder. I hope that has helped you.
Speaker 1:
16:51
If you have any questions at all, feel free to email me nursetalkathotmailcom, or you can text the show as well. So thank you so much for tuning in, love all of your text messages and your emails. I really appreciate it and I really appreciate all the follows and everything else. I am Nurse, maureen, and you are listening to my Health Show Podcast. Thanks so much for tuning in. I'm Maureen McGrath and you have been listening to the Sunday Night Health Show Podcast. If you want to hear this podcast or any other segment again, feel free to go to iTunes, spotify or Google Play or wherever you listen to your favorite podcast. You can always email me nursetalk at hotmailcom or text the show 604-765-9287. That's 604-765-9287. Or head on over to my website for more information. Maureenmcgrathcom. It's been my pleasure to spend this time with you.
Speaker 1:
17:50
Ladies, are you looking for a natural way to support your fertility journey? At the Ivy Health Center, they have the ultimate solution for you. At the IV Health Center, they have the ultimate solution for you, introducing Acupuncture for Fertility, a holistic approach designed to transform your reproductive health. This non-invasive therapy can help balance your body's energy and enhance your fertility in just a few sessions. Imagine reclaiming your hope, confidence and sense of well-being. With Acupuncture for F for fertility, you can experience a natural boost to your reproductive health and feel empowered on your path to parenthood. Visit theivca to schedule your consultation today. That's theivca. Don't wait. Nurture your fertility and transform your life at the IV Health Center.
Speaker 1:
18:39
Ladies, do you leak urine with coughs, sneeze and or exercise? Leaking urine is never normal. Hi, I'm Maureen McGrath, registered nurse and nurse continence advisor. Ladies, it's time to stop letting bladder leaks hold you back. Say goodbye to embarrassing moments and hello to Moxie Patch, the revolutionary solution for stress urinary incontinence. Moxie Patch is ultra discreet, effective, reusable and eco-friendly, empowering you to live life to the fullest without worries or limitations. So, ladies, ditch the bulky pads and embrace freedom with Moxie Patch. Experience unstoppable confidence today. For more information or to order your MoxiePatch, visit MoxiePatchcom. That's MoxiePatchcom, because you deserve to feel great again. Moxiepatch is also available online at select retailers and on Amazoncom. Get your MoxiePatch today. You'll be glad you did.
0:03
Ladies, are you looking for a natural way to support your fertility journey and strengthen your pelvic floor? The Ivy Health Center has the ultimate solution for you, introducing acupuncture for fertility and pelvic floor strength, a holistic approach designed to improve women's lives. This non-invasive therapy can balance your body's energy, enhance your fertility and address pelvic floor issues like urinary incontinence and reduced vaginal sensation. In just a few sessions, imagine reclaiming your hope, confidence, comfort and sense of well-being. Let acupuncture help you experience a natural boost to your reproductive health and pelvic stability, and feel empowered on your path to parenthood and overall wellness. Visit theivca to schedule your consultation today. That's theivca. Don't wait any longer. Nurture your fertility, strengthen your pelvic floor and transform your life at the IV Health Center.
Speaker 1:
1:02
Ladies, do you leak with cough, sneeze or exercise? Did you know that leaking urine is never normal? Hi, it's maureen mcgrath, registered nurse and nurse continence advisor. It's time to stop letting bladder leaks hold you back, and time to say goodbye to bladder leaks and hello to moxie patch, a revolutionary new device to treat stress urinary incontinence. Moxie Patch is ultra-discreet, effective, reusable and eco-friendly, empowering you to live life to the fullest, free from the worries and limitations of stress urinary incontinence. With Moxie Patch, you can choose freedom from the hassle of bulky pads and embrace life again. Stop letting bladder leaks hold you back. Say goodbye to embarrassing moments and hello to unstoppable confidence with Moxie Patch. For more information or to order your Moxie Patch, go to MoxiePatchcom today and discover a new level of confidence. Moxiepatchcom, because you deserve to feel confident. Moxie Patch is also available at select retailers and on amazoncom.
Speaker 1:
2:10
Good evening and welcome to another episode of my Health Show podcast. I'm Nurse Maureen. I'm a registered nurse, nurse, continence advisor, sexual health educator as well, and tonight I want to talk to you a little bit about bladder retraining, and I'll tell you why. We often recommend bladder retraining for people who have overactive bladder. Bladder retraining gradually increases the amount of time between bathroom breaks. It delays urination. When you feel the urge to urinate, you want to hold it for another few minutes or so and then gradually increase that amount of time by 10 minutes until you can last for at least three to four hours without having to go to the bathroom, because that's what's normal to go to the bathroom approximately six to eight times in a 24-hour period. Your bladder can hold between 400 and 600 cc's before it feels the need or senses the need or sends the message to your brain that you have to urinate.
Speaker 1:
3:11
There's been a lot of talk about overactive bladder. Overactive bladder is typically no fun, even though it's frequency, urgency and nocturia, which is getting up more than twice a night, and it can happen. The overactive bladder it can be with or without urinary incontinence. We're talking about two incredibly important subjects that can impact quality of life overactive bladder and what to do about it. Retrain your bladder. I'm sure you've not realized that. A lot of people don't realize that there are many treatment options for urinary incontinence and overactive bladder can come with or without urinary incontinence.
Speaker 1:
3:52
Overactive bladder, also called OAB, causes sudden urges to urinate that may be difficult to control. There might be a need to pass urine many times during the day, and even at night as well, and it may wake you up, this urgency incontinence. The symptoms can be a sudden urge to urinate that's difficult to control. You can also have that urge, though, during a urinary tract infection, and I'll cover that in an upcoming episode. You can lose urine without meaning to. After that urgent need to urinate, we call that urgency incontinence frequency. This can mean eight or more times in 24 hours and waking up more than twice a night to urinate.
Speaker 1:
4:33
There are a number of reasons for overactive bladder. You can have involuntary bladder contractions. That's when the muscles of the bladder start to tighten on their own, even when the amount of urine in the bladder is low. Also, it can be idiopathic, for no known reason. You can throw yourself into an overactive bladder by doing preventive peeing, which means you're going to the bathroom before you leave your home, when you get to your destination, before you leave your destination, so you can actually train your bladder to be overactive.
Speaker 1:
5:02
It can also be the result of tumors, bladder stones, multiple sclerosis and other neurological conditions like stroke or spinal cord injury, diabetes and factors that get in the way of urine leaving the bladder, like an enlarged prostate, constipation or having had surgery to treat lack of control over urinating, called urinary incontinence. It can occur because of hormonal changes during menopause and, as I mentioned, urinary tract infections. But it also may be linked to cognitive decline because of aging. It makes it harder for the bladder to use the signals it gets from the brain. If you consume too much alcohol or too much caffeine, they're considered bladder irritants and they can actually cause you to go to the bathroom or have urgency and go to the bathroom more frequently. Some medications will lead to overactive bladder or functional, which means you're not able to get to the bathroom quickly enough or not emptying your bladder all the way, and this leads to not enough space in the bladder for more urine. Sometimes that can happen with a prolapse, which I have covered in another episode. Aging increases the risk of overactive bladder. As I mentioned Alzheimer's disease, and so you know there's so many reasons that a person can experience overactive bladder.
Speaker 1:
6:16
On the app you're using to listen to the show right now, I'm working so hard to take everything on the show to the next level, and your follow means a lot to me. It's the only free thing I'll ever ask of you and it truly makes a big difference. Thank you sincerely for your support. I truly appreciate it. Ladies, are you struggling with symptoms due to a weak pelvic floor? The IV Health Center has the ultimate solution for you, introducing Acupuncture for Pelvic Floor Strength, a holistic approach designed to transform women's lives. Acupuncture treatments can effectively address issues like urinary incontinence, reduced vaginal sensation and more in just a few sessions. Imagine what reclaiming your comfort, confidence and quality of life would look and feel like. With acupuncture for pelvic floor strength, you can experience relief and rejuvenation like never before.
Speaker 1:
7:22
Say goodbye to leaking urine when coughing, sneezing, laughing or running, and enjoy improved pelvic health and stability. Visit theivca to schedule your consultation today. That's theivca. Don't wait any longer. Reclaim your life at the IV Health Center.
Speaker 1:
7:42
Ladies, do you leak with cough, sneeze and or exercise? Did you know that leaking urine is never normal? Hi, it's Maureen McGrath, registered nurse and nurse continence advisor. It's time to stop letting bladder leaks hold you back. And time to say goodbye to bladder leaks and hello to Moxie Patch, a revolutionary new device to treat stress urinary incontinence. Moxie Patch is ultra-discrete, effective, reusable and eco-friendly, empowering you to live life to the fullest, free from the worries and limitations of stress urinary incontinence. With Moxie Patch, you can choose freedom from the hassle of bulky pads and embrace life again. Stop letting bladder leaks hold you back. Say goodbye to embarrassing moments and hello to unstoppable confidence with Moxie Patch. For more information or to order your Moxie Patch, go to MoxiePatchcom today and discover a new level of confidence. Moxiepatchcom, because you deserve to feel confident. Moxie Patch is also available at select retailers and on Amazoncom.
Speaker 1:
8:48
You know overactive bladder can really interfere with your quality of life. It can cause anxiety, depression, emotional distress, sexual problems, sleep disturbances, and then that can lead to fatigue and mood changes, which can also impact your relationship and your mood. So you know it's something that needs to be addressed. Oftentimes people don't seek help because they think there's nothing that can be done. But there's so many things that one can do Limit caffeine and alcohol, maintain a healthy weight and also manage your chronic conditions. If you have diabetes, for example, that might add to overactive bladder symptoms. Regular exercise can help and Kegel exercises may be able to help, and I'm going to show you a particular way in which Kegel exercises may be able to help you. And it's also a good idea to quit smoking.
Speaker 1:
9:37
If you're a perimenopausal, menopausal or postmenopausal woman, you may want to start by speaking to your doctor about getting a prescription for low dose localized estrogen therapy in the form of a tablet, cream or a ring. I kind of prefer the cream myself because I think it works more effectively for my patients. I've seen it work more effectively. Oftentimes there's dryness for women who are having perimenopausal or menopausal symptoms or postmenopausal symptoms, and just putting a dry tablet into a dry vagina just doesn't work that well sometimes.
Speaker 1:
10:09
Anyway, it's important to get a proper diagnosis, not from social media, but from a healthcare provider. There's a lot of coaches and trainers and people who just want to sell you something, who think that they can actually diagnose you with an overactive bladder, but they can't. They have to be able to critically think, number one. And so that's what medical school is for, nursing school is for physicians, assistant school is for because to teaching you, to teach you about critical thinking and problem-based learning, and you know cause it could be an altogether different problem. For example, you can have urgency and frequency and even getting up at night if you have a pelvic organ prolapse. So you know it's important that somebody assess you, inspect your vaginal tissues, inspect your urethra and inspect your vagina so that a diagnosis can be made, and then taking into consideration all of your symptoms in your background, review of your medications and that kind of thing, because you need the proper diagnosis. But a lot of people are so frustrated these days because it takes a little while to get in to see a doctor or they're afraid to see their doctor, so then they see a social media post and they think that it's going to help them, when it's actually quite dangerous. That's one of the darker aspects of Instagram and other, and TikTok for example. I have a lot of patients. I'll say, well, where did you hear that? And they'll say, well, I heard it on TikTok. Anyhow, there are some dangers in getting your medical care from TikTok or Instagram, so best to get it from a healthcare provider. I would like to say that approximately 40% of women can experience overactive bladder and about 30% of men, so it can affect anybody really, and it occurs at different times of life, but there's if you've had the proper diagnosis.
Speaker 1:
11:56
Bladder retraining is a very important tool in your toolkit and it really begins during the day. So what you want to do is drink enough water-based fluids so that your urine is clear. 90% of the time, a lot of people cut back on fluids and then that makes their urine concentrated. Concentrated urine is more irritating to the bladder. Dilute urine is less irritating. So drink your water-based fluids milk, water, herbal tea. The next thing is you want to drink your water-based fluids between the time you get up and about an hour after you've had your dinner, so say, around seven o'clock for most people, so don't drink any fluids after 7 pm. Two hours before you go to bed, sit with your feet elevated above the level of your heart. So that means lying on the couch with a pillow under your head and lift your feet up above the level of your heart. This promotes Venus return and will help you to avoid a larger amount before you go to bed. And then, when you go to bed, um at night you, which is the biggest problem for people, although the bladder retraining can be done during the day as well, and I probably should have addressed that first.
Speaker 1:
13:02
What bladder retraining is? Um during the day? So during the day. Let me just step it back. During the day, it's if you go to the bathroom, say, at nine o'clock in the morning, and you've emptied your bladder, and then you know, 20 minutes later, half an hour later, you get an urgency to go again. You want to stop what you're doing, remain calm and squeeze your muscle, your rectal muscle, the muscle that prevents you from passing gas 10 to 15 times quickly. So squeeze release, squeeze release, squeeze release, squeeze release, squeeze release 10 to 15 times. Do that with me I just did it myself, you can do it and so that calms the bladder down and it bides you some time. And you want to be able to increase the time between voids, so that will calm your bladder down. You know, if you get the urgency again, you can try and do that again.
Speaker 1:
13:47
The point is to delay going to the bathroom because, to be honest with you, every time your bladder fills up to a certain amount and you go to the bathroom fills up to a certain amount and you go to the bathroom. So, like when you preventive pee, it's you know, say, you have 50 CCs in your bladder. Every time your bladder fills up to 50 CC it's going to send a message to your brain that you have to go to the bathroom. So we're trying to reverse this. So you go to the bathroom at nine, you have to go again at 930. We know that between you know it's normal to go to the bathroom every three to four hours during the day and you should be able to sleep through the night. Not getting up more than once or twice. But every half an hour is far too frequent. So you want to prevent that and increase the time between voids and so you squeeze release, squeeze release, squeeze release, delay the urination. When you feel the urge to urinate, hold it for another five minutes or so, then gradually increase the amount of time by 10 minutes until you can last for at least three to four hours without having to go to the bathroom. This takes about four weeks to reverse. So you know it's not easy and you have to be consistent and persistent and patient as well.
Speaker 1:
15:02
So at night, so after you have had all of your fluids during the day and nothing after 7 pm, you've sat with your feet elevated above the level of your heart for 30 minutes. You've gone to the bathroom a larger void before you go to bed. Then you go to bed. I want you to only answer every other call to go to the bathroom. So what that means is you've gone to bed, it's a 11 o'clock.
Speaker 1:
15:20
You wake up at 1am with an urgency to go to the bathroom. So you decide to answer this call. Fine, get up, go to the bathroom, go back to bed, try to go back to sleep. You wake up again an hour or two later with an urgency to go to the bathroom. Lay in bed, squeeze your rectal muscle, the muscle that prevents you from passing gas. Squeeze that 10 to 15 times quickly. So squeeze release, squeeze release, squeeze release, and really try and delay and try and increase that amount of time between the bathroom break. So you want to delay the urination. You can. You get the urge comes back. You'll notice that your urge settles right down and it'll, particularly for women, settle down if you're using localized estrogen therapy, which takes about two to three months to optimize. That's typically used for one to two weeks nightly and then twice a week at night, and it actually starts to work after a couple of weeks and then it really starts to work after two to three months. So that will be really helpful, especially for the urgency piece. But you want to answer every other call so you've delayed going to the bathroom. You're resting there in bed, you're squeezing your rectal muscles, you're trying to get distracted. You fall back to sleep. You wake up again a couple of hours later. Answer that call, get up, go to the bathroom, go back to bed, go to sleep. You wake up again. Squeeze release, go back to bed, go to sleep. You wake up again. Squeeze release, squeeze release, squeeze release. Delay distraction and that will help you to retrain your bladder and it can be extremely helpful in terms of an overactive bladder. I hope that has helped you.
Speaker 1:
16:51
If you have any questions at all, feel free to email me nursetalkathotmailcom, or you can text the show as well. So thank you so much for tuning in, love all of your text messages and your emails. I really appreciate it and I really appreciate all the follows and everything else. I am Nurse, maureen, and you are listening to my Health Show Podcast. Thanks so much for tuning in. I'm Maureen McGrath and you have been listening to the Sunday Night Health Show Podcast. If you want to hear this podcast or any other segment again, feel free to go to iTunes, spotify or Google Play or wherever you listen to your favorite podcast. You can always email me nursetalk at hotmailcom or text the show 604-765-9287. That's 604-765-9287. Or head on over to my website for more information. Maureenmcgrathcom. It's been my pleasure to spend this time with you.
Speaker 1:
17:50
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Speaker 1:
18:39
Ladies, do you leak urine with coughs, sneeze and or exercise? Leaking urine is never normal. Hi, I'm Maureen McGrath, registered nurse and nurse continence advisor. Ladies, it's time to stop letting bladder leaks hold you back. Say goodbye to embarrassing moments and hello to Moxie Patch, the revolutionary solution for stress urinary incontinence. Moxie Patch is ultra discreet, effective, reusable and eco-friendly, empowering you to live life to the fullest without worries or limitations. So, ladies, ditch the bulky pads and embrace freedom with Moxie Patch. Experience unstoppable confidence today. For more information or to order your MoxiePatch, visit MoxiePatchcom. That's MoxiePatchcom, because you deserve to feel great again. Moxiepatch is also available online at select retailers and on Amazoncom. Get your MoxiePatch today. You'll be glad you did.
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