Diet and lifestyle

Diet and lifestyle

Simple changes to diet and lifestyle can be helpful in the management of Overactive Bladder (OAB). 


Here are some useful tips and advice to help put you in control.

Watch what you eat and drink

Changes to lifestyle and diet can be effective in the management of OAB symptoms and these can be incorporated into your daily routine with little effort and should help you effectively take control of your bladder problem. Some people may try to drink less to reduce OAB symptoms.

 

But this can concentrate urine, which can irritate the bladder and make you constipated. Most people should drink 4 to 6 cups of fluids a day with half being water. Certain types of food and drink may irritate the bladder and may contribute to incontinence. Try to avoid these foods and drinks for 3-5 days.


Watch what you eat and drink

Recommended drinks and snacks:

  • Cranberry or prune juice
  • Plums
  • Salt-free crackers
  • Cookies: non-chocolate, oatmeal
  • Hard candy
  • Jelly
  • Decaffeinated beverages: tea, coffee
  • Cheese
  • Cereal

Drinks and foods to be avoided:

  • Tea
  • Coffee
  • Chocolate and anything containing artificial sweeteners.
  • Alcohol
  • Fizzy Drinks
  • Citrus Juice (e.g., oranges, lemon, grapefruit)
  • Tomato-based food
  • Spicy foods
Bladder Control Questionnaire

Bladder Control Questionnaire

If you think you may be experiencing a bladder control problem, try the questionnaire.

 

Other lifestyle changes 

weight

Weight loss

If you are overweight, weight loss can

improve OAB symptoms.

smoking

Stop smoking

Chemicals from smoking

can irritate the bladder.

exercise

Exercise

Regular exercise can help keep weight down, 


help mobility and general health.

weight

Regular bowel movements

Normal bowel activity is defined as an “easy” non-painful movement at least every other day. Avoid straining your bowels. Eat fibre, drink enough and exercise to stay regular.

Tips

Tips
  • Keep a diary noting times when you visit the toilet and the times of leaks. Keeping a bladder diary can help you with this.
  • Use pelvic floor exercises to overcome the urge to urinate, as this will often make the urgency disappear.
  • Try to concentrate on something else other than urgency. You should read a book, watch television or use simple problem solving to distract yourself when you get an urge (e.g., count backwards in 9’s).  

Your bladder muscles can be trained like other muscles in your body. With guidance from your healthcare provider, you can learn techniques to condition your bladder muscles to hold urine more effectively and decrease feelings of urgency.

Healthy Drinking

Healthy Drinking

Simple changes to diet and lifestyle can be helpful in the management of OAB.

 

Maintaining a healthy urinary tract

A urinary tract infection (UTI) will not trigger incontinence for most people, but it can make a difference if you are prone to incontinence.

 

To avoid a UTI: 

  • Drink plenty of liquids, especially water 
(6-8 glasses per day).
  • Wipe from front to back after urinating 
and after a bowel movement.
  • Empty your bladder before and after 
sex to lower your risk of UTIs.
Maintaining a healthy urinary tract