Bladder Health Recap: Putting It All Together
Over the past few weeks, we’ve covered a lot of ground in this Bladder Health Series — from basics and pelvic floor connection to irritants and sleep strategies. I wanted to pull it all together for you in one place — something you can bookmark or refer back to without re-reading every post (unless you want to!).
Interested in a One-Page Printable version + 3-day Bladder Diary? Get Access Now.
Whether you're dealing with urgency, frequency, leaks, or just feeling out of sync with your bladder, you're not alone — and you're not powerless.
Symptoms I Hear Often (Common — Not Normal)
As a pelvic health PT, these are the top concerns I hear most often:
Urinary urgency: The “I have to go RIGHT now” feeling
Increased urinary frequency: Urinating more often than every 2 hours
Leakage, including:
Stress incontinence (with coughing, sneezing, lifting, laughing)
Urge incontinence (leaking with strong urge)
Mixed incontinence (both combined)
➡️ These symptoms are common, but not something you just have to live with.
What Healthy Bladder Function Typically Looks Like
Urinating every 2–5 hours (around 5–7x in 24 hours)
Sleeping through the night without waking to pee (waking once may be normal for some adults)
No leaking with coughing, sneezing, lifting, or exercise
No sudden urgency that forces you to rush to the bathroom
What Actually Helps the Bladder
Bladder symptoms are often impacted by both physiology and habits — the good news is we can improve both.
✅ Drink water (yes, really!)
Not drinking enough can make your urine more concentrated, which actually irritates the bladder lining.
✅ Choose bladder-friendly foods
Cooked veggies, oats, lean proteins, and low-acid fruits (like pears, apples, blueberries) are typically less irritating.
✅ Try herbal teas
Chamomile or rooibos may be easier on the bladder vs. coffee or caffeinated teas. Everyone’s different, so this part may take trial and error.
✅ Drop the “just in case” peeing habit
Going to the bathroom when you don’t really need to can actually train your bladder to feel urgency more often.
✅ Breathing + relaxation strategies
Deep 360° breathing helps calm the nervous system and pelvic floor — an underrated tool for bladder and pelvic floor health.
Night Time Bladder Tips
Drink earlier in the day, rather than chugging water in the evening
Watch evening irritants (sparkling water, citrus, tomato sauce, chocolate, caffeine) and test removing one at a time
Do 360° breathing before bed to relax the bladder and pelvic floor
Only pee at night if you truly feel urge, not just “because”
Strengthen pelvic floor and core during the day so nighttime control is easier
→ Not sure where to start? My Pelvic Floor & Core Strengthening Flash Cards are a simple, safe place to begin.
Missed a Post in the Series? Catch Up Here:
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Final Thoughts
If you're experiencing urgency, leakage, or frequent trips to the bathroom, please know that your body is not broken — these patterns can change. Small, doable shifts truly add up over time.
And If pelvic floor support or individualized guidance is something you want help with, I’d love to support you further.
✨ Stay tuned for more pelvic health resources, and let me know what topic you want to dive into next!
Disclaimer: This post is educational and not a substitute for medical care. If symptoms are concerning or severe, please consult your healthcare provider.