Living with an overactive bladder is uncomfortable and often frustrating. Though medications help provide some relief, combining them with a few lifestyle modifications can make a big difference. In fact, many who have made lifestyle changes to manage their overactive bladder seem to have benefited. Read on to find out what simple changes can help reduce and manage overactive bladder symptoms.

1. Avoid bladder irritants
Limiting or completely avoiding foods and drinks that can irritate the bladder is an important lifestyle change to manage an overactive bladder. Irritation in the bladder can prompt the sudden urge to urinate and increase the frequency of urination. Some of the most common bladder irritants include beverages like coffee, tea, alcohol, carbonated drinks, and even juices of acidic fruits like oranges, grapefruits, limes, and lemons. Spicy foods and dairy products are also triggers for many people. However, keep in mind that not everyone shares the same triggers.

2. Manage fluid intake
Excess fluid intake can increase the frequency of urination, and too much fluid at once can create a sense of urgency to urinate. On the other hand, drinking too little can irritate the bladder and worsen overactive bladder symptoms. Knowing how much and when to consume water is key to managing an overactive bladder. Experts advise drinking smaller amounts of water throughout the day. However, ensure that it sums up to around 11.5 cups (for women) to 15.5 cups (for men) at the end of the day. For those with nocturia, drink more in the morning and afternoon and avoid drinking before bedtime.

3. Practice pelvic exercises
Another crucial lifestyle change to manage overactive bladder is practicing exercises that target the pelvic floor muscles. These muscles, along with the urinary sphincter, help control urination. The most popular and effective pelvic floor exercise is Kegels. It involves contracting the pelvic floor muscles for three seconds and relaxing for a count of three, repeating it several times. Typically, this exercise needs to be practiced three to four times a day. It’s best to learn Kegels from a physical therapist to avoid making mistakes.

4. Minimize stress
Researchers have discovered that there exists a strong link between the brain and the bladder. Psychological stress can make the bladder overactive, causing urinary urgency and incontinence. So, lowering stress can help manage overactive bladder symptoms. A simple and effective way to reduce stress is to practice breathing exercises, yoga, and meditation. Health experts maintain that these practices can help an individual hold more urine for longer periods and also reduce episodes of urinary incontinence.

5. Eat more high-fiber foods
Constipation can increase the pressure on the bladder, making overactive bladder symptoms worse. An excellent way to relieve and even prevent constipation is to eat a diet high in dietary fiber. Fruits, vegetables, grains, legumes, nuts, and seeds are high in fiber and help fight constipation. Some of the best fiber-rich foods from these categories include raspberries, bananas, oranges, broccoli, Brussel sprouts, carrots, quinoa, oats, brown rice, lentils, black beans, chia seeds, almonds, and pistachios.