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Top Tips for Healthy Bladder and Bowel Control

Healthy Bladder and Bowel Control


Bladder and bowel control are common, but they can be embarrassing. People often feel like they aren't able to talk about these issues, but you must do. There are things you can do to help yourself if you have bowel and bladder management problems.

Improving your posture can reduce stress on your muscles, tendons, and joints.

Good posture is important for healthy bladder and bowel control. Good posture can help reduce stress on your muscles, tendons, and joints by distributing weight evenly through the body. This reduces strain on the body's support system which may lead to more efficient use of energy.

  • Keep your head level with the shoulders.
  • Maintain an upright position with shoulders back and relaxed arms at the sides (not too relaxed).
  • Pull in abdominal muscles so there is a slight inward curve at the waistline (this also helps strengthen core muscles).

Don't hold on if you feel the urge to go.

  • Don't hold on if you feel the urge to go. If your body wants to go, it's best to let it. Holding back can lead to more accidents and discomfort, so avoid holding on as much as possible.
  • Tell yourself that letting go is okay. If you need to pee or poop, tell yourself that it's okay if you do so while sitting at home alone in your underwear—or even better, tell yourself that letting go is a good thing! Having healthy bowel and bladder control is an important part of living well; accept this fact instead of fighting against it by holding back when needed.
  • Letting go does not have any negative consequences for normal people who don't have underlying health problems such as diabetes or multiple sclerosis (MS). It's normal for healthy adults like me who are not pregnant or nursing babies; I'm just a normal guy who happens has had trouble with bathroom habits from time to time because of some common issues: stress/anxiety over being late getting somewhere "important", having too many drinks at night before bedtime which can cause dehydration during sleep...

Stay active.

  • Stay active. It may seem like a no-brainer to stay active, but there are many benefits of exercise on bladder and bowel control. Exercising regularly can improve your muscle tone and boost your overall health, helping to maintain good bladder control as you age. Research shows that aerobic exercise (such as walking) can help build muscle strength and improve bladder control in children who have had a history of urinary incontinence. You don't need to go for long runs or sessions at the gym—even some simple exercises done at home will help! Try doing squats or lunges for five minutes every day, or try adding resistance training into your routine once per week. If you're looking for more information on what types of activities might be best suited for improving bladder function (and which ones should be avoided), check out this article by Dr. Sarah McKay here:

Eat a healthy, balanced diet.

Eat a healthy, balanced diet. Avoid foods that are high in fat and sugar, and eat plenty of fruits and vegetables. In general, the more fiber you eat, the better your bowel movements will be.

A balanced diet also includes eating small portions of food throughout the day instead of large meals at one time. This can help prevent constipation by keeping your bowels moving regularly during digestion while also helping to decrease bloating due to gas buildup in your stomach after eating larger amounts of food at once (which can cause discomfort).

Drink plenty of water every day as well—at least eight glasses!

Stay hydrated.

There are a few simple things you can do to help prevent accidents.

  • Get enough fluids. Drink plenty of water every day to keep your bladder healthy and hydrated, especially if you're active. If you're not sure how much water is enough, check the color of your urine: it should be pale yellow or clear, but if it's dark yellow or cloudy (like lemonade), then drink more fluids! Avoid drinks with caffeine in them such as coffee and tea because they make your bladder contract more often than if you didn't drink them at all, which puts pressure on the bladder wall. Alcohol also makes it harder for the kidneys that filter toxins out of our bodies by causing dehydration so don't drink alcohol excessively either!
  • Don't hold it too long when nature calls! If there's something wrong with your body like having an infection or hemorrhoids then sometimes there could be blood coming from your rectum which may cause some staining on clothes etc., but these cases aren't very common unless someone has constant constipation symptoms going on overtime when they should see a doctor instead."

Don't smoke.

  • Don't smoke. Smoking is a risk factor for developing incontinence and can irritate your bladder, making it harder for you to hold in your urine. In addition, smoking can reduce the effectiveness of medications used to treat bladder problems.
  • Reduce alcohol consumption. Alcohol causes an increase in urine production and decreases its concentration, which may result in frequent urination or an inability to empty the bladder. It also increases the risk of bladder cancer and urinary tract infections (UTIs).

People with incontinence can help improve bladder or bowel control by practicing some simple tips.

  • Eat a healthy diet.
  • Stay hydrated.
  • Avoid smoking.
  • Practice good posture, especially when you’re sitting down for long periods such as when you’re driving or at work. Good posture helps keep the pelvic muscles strong and supports your bottom, which can help prevent leakage from happening. If you have problems with incontinence due to weak pelvic floor muscles, try doing pelvic floor exercises regularly (we recommend three times per week).
  • Hold on if you feel the urge to go, but don’t hold it in for too long! This can lead to over-stretching of the bladder muscles which could cause them to become less able over time – so it's best not to do this regularly!


We're excited to see you on the road to better bladder and bowel control! If you have any questions or concerns, please don't hesitate to reach out. We're always here to help. 

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