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  • Janette O'toole

Five healthy habits for your bladder and bowel

Healthy bladder and bowel habits can have a positive effect on your overall health. Making small changes can often help.

  1. Drink 1.5 to 2 litres (6-8 cups) of fluid every day. Water is best but all fluid (tea, coffee, milk, juice) counts.

  2. Eat a healthy, varied diet. Aim to eat 30 grams of fibre each day. Fruit, vegetables, wholegrains, lentils and pulses are all a great source of fibre.

  3. Try to avoid going just in case. When you get an urge to pass urine, you should be able to hold for a short time and should not need to rush to the toilet.

  4. Sit correctly on the loo. Sit on the toilet and lean forward with your elbow on your knees. Place your feet on a stool so that your knees are higher than your hips. Take your time and avoid straining.

  5. Do pelvic floor exercises. Everyone should do pelvic floor exercises every day to keep the muscles healthy.

For more information on these please read my blog www.

If you are experiencing any bladder or bowel issue, a pelvic health physio may be able help. This is a physio that has completed training to help with these issues.


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