The joys of becoming a mother often come with a host of physical and emotional changes that can be overwhelming. One health issue that often goes overlooked is urinary health. After giving birth, it’s essential for new mothers to make sure they’re taking the necessary steps to support bladder health for the duration of the postpartum recovery period. In this article, we discuss the importance of urinary health and how you can promote healthy bladder functioning during postpartum recovery.
1. Preparing for Postpartum: Maintaining Good Urinary Health
The postpartum period is a time of many changes in a woman’s body, one of which is urinary health. Changes in the urinary system can lead to infection and discomfort, so it is important to practice good urinary health practices now in preparation for postpartum. Here are some tips to help you along the way.
Avoid Dehydration: It is important to stay well-hydrated to help keep your urinary system functioning properly. Make sure to drink plenty of water, as well as other healthy fluids, throughout the day so you can regularly flush out unwanted bacteria.
Be Active: Moderate, continuous exercise such as walking or swimming is important for keeping your urinary system healthy. Physical activity helps promote the flow of urine, reducing the amount of bacteria in the system.
- Go for a walk
- Join a pregnancy yoga group
- Take a swim in a heated pool
Practice Proper Hygiene: The bacteria that live on your body can cause infection if they enter your urethra. Wiping “front to back” after a bowel movement is the best practice for preventing urinary infections. Additionally, make sure to shower regularly, changing out of sweaty clothes frequently and make sure to dry thoroughly in between body folds.
2. Understanding the Impact of Childbirth on the Bladder
Childbirth can lead to some significant changes when it comes to bladder health.
- One common issue resulting from childbirth is incontinence.
- As the baby pushes through the birth canal, it puts immense pressure on the bladder region.
- The sudden increase in pressure can damage the muscles that help keep urine contained.
Stress Urinary Incontinence: Stress incontinence is one of the most common urinary issues in women who have recently given birth. It’s the accidental leakage of urine that occurs during activities such as coughing, sneezing, laughing, or exercising. Fortunately, there are physical therapy techniques that can help you successfully manage stress urinary incontinence.
Urinary Frequency and Urgency: After giving birth, you may also find yourself needing to pee more often. This can be related to the increased size of the uterus and pressure on the bladder. It’s also common to feel a sudden urge to pee that cannot be delayed any longer. Both of these symptoms can make life a bit uncomfortable, but they should eventually subside.
3. Identifying and Treating Urinary Incontinence
Urinary incontinence is a common problem that affects many people. But don’t let this problem drag you down, because there are many effective ways to identify and treat it. Here are some tips to help you recognize the signs of urinary incontinence and get on the path to treatment.
Identifying Urinary Incontinence
- Frequent trips to the bathroom: You may experience the urge to urinate more than normal, especially during activities such as exercise or sex.
- Urine leakage: Do you sometimes find yourself dribbling urine when you don’t expect it? This could be a sign of urinary incontinence.
- Diagnostic tests: If your doctor suspects you have urinary incontinence, they may order tests such as a urinalysis or an ultrasound to get more information.
Treating Urinary Incontinence
Once you have identified that you are dealing with urinary incontinence, it is important to take steps to treat it. Depending on the severity of the condition, your doctor may recommend one or more of the following treatments:
- Pelvic floor exercises: Also known as Kegel exercises, these are an easy and effective way to strengthen the muscles that control urination.
- Medication: Certain medications can help reduce the urge to urinate and improve bladder control.
- Surgery: In some cases, surgery may be necessary to help fix the underlying cause of urinary incontinence.
Don’t let urinary incontinence control your life. With the right identification and treatment, you can live a happy and healthy life despite this condition.
4. Lifestyle Habits for Postpartum Bladder Health
Drink Enough Water
The first way to ensure postpartum bladder health is to drink enough water. Staying hydrated with water ensures that your bladder is able to flush out bacteria and toxins that can contribute to bladder infections. Additionally, proper hydration keeps the pelvic muscles functioning correctly which helps to prevent incontinence. Try to drink 8-10 glasses of water per day and include caffeine-free beverages in your daily routine.
Practice Kegel Exercises
Kegel exercises are another great way to improve your postpartum bladder health. Kegel exercises help to strengthen the pelvic floor muscles and can also help relieve stress, which can contribute to bladder issues. To perform Kegel exercises, simply tighten the muscles around your pelvis and hold the contraction for five to 10 seconds. Be sure to relax the muscles between each contraction and repeat the exercise 10 times per session.
Monitor Your Stress Levels
Stress can have a huge impact on your overall health, including your bladder health. During this postpartum period, make sure to set aside time for yourself to relax and unwind. Make sure to get enough sleep, practice self-care, and set manageable goals. Try taking a warm bath, or talking to someone about your worries and stressors. Taking the time for yourself can help to alleviate stress and help improve your bladder health.
See Your Doctor
If you begin to experience any concerning symptoms such as pain or unusual or frequent urination, it is important to mention it to your doctor. If you are experiencing any changes in your bladder health, it is best to seek medical advice to ensure that your condition does not become worse. Your doctor can provide you with specific advice and treatment options to ensure that your postpartum bladder health is managed properly.
5. Employing Alternative Therapies to Support Postpartum Recovery
Postpartum recovery can be an empowering and challenging experience for new mothers. It’s important to look for alternative therapies to support you as you navigate through this stage. Here are five to consider:
- Yoga: Connecting with your body and breath through gentle yoga poses can help to alleviate stress, improve mind-body connection, and restore vitality.
- Aromatherapy: Scents like lavender, Chamomile, and bergamot have calming effects on the body and mind, and help to create a more restful environment.
- Acupuncture: Acupuncture can be very beneficial for managing recovery-related symptoms like insomnia, fatigue, and pain.
- Massage: Massage can be a great way to reduce tension and boost circulation, and is often deeply calming and restorative.
- Reflexology: Reflexology is an ancient healing modality that works to balance energy in the body and restore harmony.
There’s no ‘right’ way to heal after bringing a new baby into the world. Experiment with these alternative therapies – and others – to discover modalities that will help you on your postpartum journey.
When employing some of these alternative therapies, make sure to find a qualified practitioner. Consider asking for referrals and ensure that they have the necessary certification or license.
Postpartum recovery is an important and complex process, and it is important for mothers to know about proper urinary health and look after their bladder health. With the right knowledge and support, you can make it through this period with ease and understanding. Remember – you are capable, and you are strong!
