How Can I Help My Frequent Urination While Pregnant?
February 7, 2009
Frequent urination (or feeling like you have to pee ALL THE TIME) is very common during pregnancy. The combination of hormones and the pressure that is put on the bladder from the weight of the baby (not to mention excess weight gain) are contributors. However there are a few simple things you can do to help reduce these frequent urges.
Kegel Exercises
Kegel Exercises are actual exercises done to strengthen the pelvic floor. If you have already had children or have never done pelvic exercises before Kegel’s can also be helpful in strengthening the pelvic floor to avoid overactive bladder or loss of bladder function in the future. Doctors, Physical Therapists and even Pre/Post Natal Yoga Instructors will recommend these exercises usually alone or in conjunction with medication if bladder problems (i.e. leaking, frequency, urgency etc.) continue after giving birth.
How To Do The Perfect Kegel
* Find the muscles of the pelvic floor by stopping urination next time you are using the rest room. By pretending that you are “avoiding passing gas” pull up on these muscles to tighten and release them.
* Try to hold these muscles in for 3 seconds. You should get a “lifting” feeling from the pelvic floor.
* Follow this by relaxing the muscle for 3 seconds. The “contraction” and “relaxation” of the muscles are equally as important.
* Try doing this exercise in sets of 10. Once you feel stronger up your contraction and release times to 5 seconds. The more sets of Kegel’s you can do during pregnancy the better!
Other Benefits of Kegel Exercises
Kegel exercises also help with labor and delivery since your muscles will be that much stronger to work with you.
Also, your sex life will be improved since those muscles will be tighter thus helping to regain the ability to orgasm, retain urine etc.
Finally, doing Kegel’s frequently no matter what your age will help to strengthen the pelvic floor and regain muscle strength that will help you to avoid problems that come with age and muscle attrition such as overactive bladder, frequent urges, leaking and loss of bladder control.
These are key exercises!
Frequent Urination At Night (Nocturia)
For whatever reason while I’m pregnant, falling asleep has some sort of hormonal effect on me and I feel the constant urge to use the restroom. My good friend who is a wonderful pre/post natal yoga instructor suggested that I do a simple exercise that has changed my life and I can’t sleep without it.
Bladder Lifts
* Simply lie on your back with your feet hips width apart
* Now squeeze your buttocks and lift your pelvis up towards the ceiling, much like you are curling your pelvis up towards your shoulders, and release.
* Repeat 5 times.
* For added benefit add a Kegel exercise.
This exercise is designed to lift the bladder and take off some of the pressure. I don’t know if it’s a placebo effect but it works wonders for me. I can sleep!!!
Other Things To Consider:
* Avoid Caffeine.
Caffeine is a stimulant and causes the bladder receptors to contract thus causing that feeling for urgency. Caffeine can be hidden in treats we often crave during pregnancy such as Chocolate and you can be more sensitive to small amounts of caffeine during pregnancy.
Caffeine is also found in beverages such as coffee, soda (and other carbonated beverages) and tea. Not to mention, caffeine is not an ideal nutrient for your growing baby so be aware of your caffeine consumption.
* Avoid Citrus Fruits (and Juices) Before Bed
Citrus fruits are FANTATIC for you and your growing baby during pregnancy. With folic acid, vitamin C and antioxidants they are a wonderful addition to your diet. However, they also can stimulate the bladder so try to avoid them before bedtime and save them for breakfast, lunch and mid-day snacks.
Some other stimulating foods to avoid before bedtime are:
- Spicy Foods
- Tomato Based Foods (like soups and sauces)
Fluid Intake:
One of the most important components of our diet during pregnancy is fluid consumption. Water helps to distribute nutrients, flush out toxins, keep our “digestion” (see avoiding constipation) moving and of course keeps contractions from occurring. However if you are finding that you are more bothered by frequent urination specifically at night, try to load up on fluids early in the day and keep hydrated throughout the day rather than drinking a ton of water 2-3 hours before bedtime. Believe it or not, adequate hydration can keep the bladder in a more neutral state so avoiding water will not help the problem.
Seeing Your Doctor:
Frequent urination and bladder discomfort are very common among women of all ages and stages of their life. If you feel that your bladder discomfort is impacting your life in anyway and simple lifestyle changes do not seem to be helping the situation, please contact your Doctor or Medical Professional right away to rule out any other medical issues and get the help, support and comfort you need and deserve.
Bladder discomfort can be a leading cause of complaint during pregnancy. I hope that you have found this article helpful, and are able to take away some good tips on how to work with some of the challenges of frequent urination and pregnancy.
If you have any questions or comments please feel free to email me at:
pregnancyandbabyinformation@gmail.com
NOTE: I am not a Doctor or Medical professional. This information is intended to be informative only. Please check with your medical professional before starting any Diet, Exercise or any other Medically related programs.
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