Journalism of Courage
If you find yourself rushing to the bathroom more often than usual, especially with sudden urges that are hard to control, you might be dealing with an overactive bladder. It’s a condition that affects millions of people, yet many hesitate to talk about it due to embarrassment or the assumption that it's just part of aging. Frequent urination, urgent need to urinate, and accidental leakage are common signs.
While medication and medical interventions are available, many people find relief through simple changes in their daily habits. But which changes actually make a difference? Indianexpress.com asked an expert to help break it down.
(Source: Freepik)
Five evidence-backed lifestyle changes that can help manage or reduce overactive bladder symptoms
Dr Sreeharsha Harinatha, senior consultant, Urology, Uro-Oncology, Robotic Surgery and Renal Transplant at Kauvery Hospital, says, “Overactive bladder can significantly affect daily quality of life, but several lifestyle adjustments have been shown to help manage its symptoms effectively.”
The first is fluid management. While staying hydrated is important, spreading fluid intake evenly throughout the day and avoiding large amounts before bedtime can reduce urgency and nighttime urination.
(Source: Freepik)
The second is limiting bladder irritants such as caffeine, alcohol, carbonated drinks, and artificial sweeteners. These substances can stimulate the bladder and worsen symptoms.
(Source: Freepik)
The third is maintaining a healthy body weight. Excess weight increases abdominal pressure and can contribute to bladder control issues. Studies have shown that even moderate weight loss can improve symptoms.
(Source: Freepik)
The fourth is bladder training, a behavioural technique that involves gradually increasing the time between urinations to retrain the bladder to hold urine for longer periods.
(Source: Freepik)
Finally, incorporating pelvic floor muscle exercises, often known as Kegel exercises, can strengthen the muscles that support bladder control and significantly reduce urgency and leakage episodes when done consistently over time.
(Source: Freepik)
How can people with an overactive bladder identify their personal triggers
Dr Harinatha says, “Identifying personal triggers often starts with keeping a bladder diary. This involves noting the timing and amount of fluid intake, the frequency and urgency of urination, and any leakage episodes.” Over a few days or weeks, patterns may emerge that help pinpoint specific triggers, such as certain foods, drinks, stress levels, or activities.
He adds, “For example, if someone consistently experiences increased urgency after drinking coffee or citrus juice, these items may be acting as bladder irritants. Similarly, noticing symptoms worsen on days with high stress or poor sleep may suggest that emotional or physical factors also contribute.”
(Source: Freepik)
With this information, Dr Harinatha mentions that individuals “can begin a process of elimination or modification, adjusting their diet and routines gradually and observing changes in symptoms.” In some cases, working with a healthcare provider or a dietitian can provide additional support in identifying and managing these triggers safely and effectively.
(Source: Freepik)
