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Having an overactive bladder means urinating more than usual – you may need to rush to the toilet and struggle to hold pee in. Research shows that over five million people in the UK experience some degree of overactive bladder symptoms, which is around 17% of the adult population.
While having an overactive bladder can be frustrating and inconvenient, the good news is that there are plenty of ways to make life easier. So, we’ve partnered with bladder care company, Jude, to explore eight steps to get you through the day with an overactive bladder.
Jude’s mission is to normalise conversations around bladder health and offer holistic solutions to help you thrive.
Rest Less members can enjoy an exclusive 22% off Jude’s Bladder Strength Supplements, which are clinically proven to strengthen pelvic floor muscles and improve incontinence. New Jude customers can also save up to £16 on their first order using code LESS22, until 31st December 2024.
What is an overactive bladder?
People with an overactive bladder (OAB) have the urge to pee frequently and suddenly. You may need to pee eight or more times during the day, or two or more times at night.
OAB is often confused with urinary incontinence, which is where you leak urine involuntarily – for example, after a strong urge to use the bathroom or when coughing or laughing. However, while OAB and urinary incontinence share some symptoms, they’re not the same.
That said, they can happen together: dry OAB is an overactive bladder without leaking; and wet OAB is an overactive bladder with leaking.
There isn’t one single cause of OAB, but things like a weak pelvic floor, reduced oestrogen levels, and brain-bladder disruptions can play a role. Women are more likely to suffer from OAB than men, due to factors like childbirth and menopause. According to Jude, one in six women in the UK have overactive bladders.
Get 22% off Jude's Bladder Control Supplements
We’ve teamed up with Jude to offer you an exclusive discount on their award-winning supplement. Made from 100% natural ingredients, Jude’s supplement is clinically proven to reduce leaks by 66%, as well as the feeling of urgency. Get 22% off with code JUDE22 applied at checkout.
8 ways to get through the day with an overactive bladder
Having an overactive bladder can be distressing and frustrating, but there are some things that can help. We’ll cover these below.
1. Plan ahead
Having an overactive bladder can make it difficult to leave the house – you may worry about needing to pee urgently and not being near a toilet, or getting stuck in a traffic jam during a long journey.
As a result, many people find it helpful to plan ahead; for example, checking out public toilets in the area and scheduling necessary breaks.
If you have OAB and urinary incontinence, you might find it helpful to wear absorbent pads or underwear. Having these to hand can provide peace of mind about not reaching the toilet in time. For those struggling with anxiety incontinence alongside OAB, this can make a world of difference.
Jude’s leak-proof pants are fast-absorbing, washable, breathable, and designed to hold eight teaspoons of urine. They move from wet to dry in just three seconds, and can protect your clothing and control any odours.
2. Add bladder control supplements to your diet
Some people find that adding bladder strength supplements to their diet helps them to manage symptoms of OAB day-to-day.
Jude’s Bladder Control Supplements contain pumpkin seeds and soy phytoestrogen – two natural ingredients that are clinically proven to help strengthen pelvic floor muscles and improve symptoms of incontinence.
Pumpkin seeds are packed with bladder-healthy nutrients; including fibre, protein, calcium, zinc, iron, folate, phosphorus, omega-6, and vitamins A, B, E, C, and K. Plus, soy germ extract contains phytoestrogens, which can help to keep the bladder, pelvic floor muscles, and urinary tract strong and healthy.
In a clinical trial, 9.2 out 10 participants reported having a better quality of life after introducing supplements to their diet. Another independent trial found that a combination of pumpkin seed extract and soy germ extract improved urinary incontinence symptoms – with 67% of participants reporting fewer daily leaks and 70% experiencing fewer night-time bathroom visits.
3. Avoid lifting heavy objects and focus on strengthening your pelvic floor
We know that lifting heavy objects can place strain on our back and knees – but it can impact pelvic floor muscles too. Research has consistently linked weak pelvic floor muscles with overactive bladder symptoms.
This is why pelvic floor exercises are often recommended to those with OAB. Exercises can include abdominal exercises, postural stretches, and Kegel exercises – which focus on tightening and holding the muscle that controls urine flow.
Research shows that pelvic floor exercises can be highly effective for helping an overactive bladder. For example, in this study of women, the exercises significantly improved symptoms including leaks, nocturia (frequent urination during the night), and discomfort. Check out Jude’s guide to strengthening your pelvic floor for more information.
With this in mind, experts advise that when you do need to lift something – for example, picking up children or shopping bags – you focus on tightening your pelvic floor muscles before and during the lift.
Get 22% off Jude's Bladder Control Supplements
We’ve teamed up with Jude to offer you an exclusive discount on their award-winning supplement. Made from 100% natural ingredients, Jude’s supplement is clinically proven to reduce leaks by 66%, as well as the feeling of urgency. Get 22% off with code JUDE22 applied at checkout.
4. Practise bladder retraining
Bladder retraining is a method used to help people learn to hold more urine in their bladder. For example, by scheduling bathroom breaks and learning how to comfortably hold your pee for longer. It can also involve rewiring how you think – and respond to – the anxiety around needing to pee urgently.
Techniques can include resisting the urge to pee for five minutes, gradually building up to longer intervals; and breaking habits that lead to unnecessary peeing – for example, going to the bathroom as soon as you get home.
Bladder retraining should always be done under the support and guidance of a healthcare professional, so it’s worth booking a GP appointment if you think it might help.
5. Add low-impact exercise into your routine
It’s normal to feel anxious about exercise when you have an overactive bladder – and you may worry about it causing strain and leaks. However, research shows that staying active can improve symptoms.
That said, the type of exercise you do is important. It’s best to avoid high-impact exercises, such as jogging or jumping, which place pressure on the bladder and pelvic muscles.
Instead, lower-impact exercises, such as yoga and Pilates, which focus on strengthening the core and pelvic floor muscles, can be helpful. Yoga’s emphasis on breathwork can be particularly useful for managing stress or anxiety, which are known to exacerbate bladder issues. In this study, after following a 12-week low-impact yoga programme, mature women experienced 65% fewer bladder leaks.
Adding exercise into your daily routine can also help to maintain a healthy weight. And research suggests this can significantly improve bladder health and reduce leaks by almost half.
Check out our introductory guides to yoga and Pilates to get started. Jude also encourages walking, swimming, and controlled resistance training as excellent low-impact exercise options.
6. Take steps to treat and prevent constipation
Research suggests that constipation can intensify OAB symptoms. This is because a buildup of stool in the colon places pressure on the bladder.
The pressure also constricts the urethra (the tube that releases urine from the body). So, it becomes increasingly difficult for people to hold urine – leading to increased urgency and, sometimes, incontinence.
This study found that constipation was linked with wet OAB; and another study reported that constipation increases the risk of urinary urgency. The researchers noted that constant straining caused by constipation can also weaken pelvic floor muscles and lead to problems holding pee.
Interestingly, research suggests that the relationship between an overactive bladder and constipation works both ways. This study found that constantly contracting the urethra to hold in urine can affect the function of the anal sphincter (the muscle responsible for releasing a stool).
For this reason, it’s important to speak to your GP if you’re struggling with constipation.
7. Limit caffeine
Diet plays a huge role in bladder health, and if you have an overactive bladder, several foods may be worth avoiding – including caffeine.
Research has found that caffeine can increase bladder activity and exacerbate symptoms of an overactive bladder. For example, this study, saw that drinking more than two cups of coffee per day (around 200mg of caffeine) heightened overactive bladder symptoms.
Meanwhile, eliminating caffeine or switching to decaffeinated options was found to reduce symptoms. Other common bladder irritants include alcohol, artificial sweeteners, and citrus fruits. For more tips, check out our article; What are the best and worst foods for bladder health? Plus four recipes to try.
8. Stay hydrated
You might feel tempted to drink less water to reduce how often you go to the bathroom. But research shows that hydration is key for bladder health and managing OAB symptoms.
Drinking enough water dilutes urine. Urine that’s too concentrated can irritate the bladder and cause bacteria to grow, leading to urinary tract infections (UTIs).
However, it’s best to spread your water intake throughout the day and not overdo it – taking sips instead of large gulps – to help prevent sudden urges to use the toilet. The NHS advises adults to drink six to eight cups of fluid a day. Check out our article, 10 tips for staying hydrated, for more information.
Get 22% off Jude's Bladder Control Supplements
We’ve teamed up with Jude to offer you an exclusive discount on their award-winning supplement. Made from 100% natural ingredients, Jude’s supplement is clinically proven to reduce leaks by 66%, as well as the feeling of urgency. Get 22% off with code JUDE22 applied at checkout.
Final thoughts…
Having an overactive bladder can impact daily life – particularly when you just want to get on without worrying about rushing to the bathroom. However, the good news is that there are plenty of ways to make your days feel more manageable.
For an extra boost, Jude’s Bladder Control Supplements are clinically proven to help strengthen pelvic floor muscles and improve incontinence symptoms.
Rest Less members can enjoy an exclusive 22% off Jude’s Bladder Strength Supplements and new Jude customers can save up to £16 on their first order using code LESS22, valid until 31st December 2024.
If you’d like to read more about improving your bladder health, Jude’s Bladder Care Handbook is worth downloading. Or, you might like to read our collection of articles on healthy bladder tips.
Do you have any other tips for managing an overactive bladder that you’d like to share? We’d be interested to hear from you in the comments below.