Written by: Dr. Nikki Cohen, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Many people struggle with peeing all the time, or more often than they should, which can interrupt daily life and prevent you from enjoying the things you love. But what is “normal” and what isn’t when it comes to peeing? This article will outline what is normal, what isn’t, and what you can do about dealing with an overactive bladder.
On average, people pee/urinate 6-7 times a day, but this will depend on the individual, how much fluid they consume, and other factors.
Of course, there are several factors that can alter this “normal” frequency such as pregnancy or if you’ve recently given birth, are on medications such as diuretics, or have certain heart conditions.
What Is Not Normal Urination?
Typically, if you’re peeing more than 8 times a day, it could be considered increased “urinary frequency” or “overactive bladder” (OAB for short).
Overactive bladder, also called OAB, causes a frequent and sudden urge to urinate that may be difficult to control.
What Causes OAB?
There are several things that could contribute to increased urinary frequency. One of the most common is consuming caffeine, sugar, citrus, alcohol, or carbonation.
All these things could irritate your bladder and create urges to pee regardless of if your bladder is actually full. Avoiding these “bladder irritants” and/or reducing your consumption is the best way to avoid peeing a lot during the day.
Stress can also increase urinary frequency. When you’re anxious or worried, many times it can affect your bladder, causing you to pee more often. When this is the case, it’s best to slow down, take a few deep breaths, and get present in the moment.
Another factor in OAB is pelvic floor dysfunction. If your pelvic muscles are weak or too tight, they cannot work properly to help control your bladder, resulting in increased urinary frequency. Seeking out a Pelvic Floor Physical Therapist can be a wonderful solution to resolve pelvic floor dysfunction and its relation to OAB.
Other Causes of OAB
People with OAB often practice the habit of peeing ‘just in case’.
“Just in case” peeing is the habit of urinating when it isn't necessary or when you don't feel a strong urge to go. It's often done as a preventive measure rather than waiting to experience an urge before using the restroom. Often, people with OAB find themselves peeing ‘just in case’ before leaving the house and sometimes even multiple times during the day.
When you practice this habit of peeing just in case, your bladder starts to get used to emptying before it’s full. Over time, this can contribute to OAB symptoms, urgent or sudden urges to pee, leaking urine, and pelvic pain.
How to Retrain Your Bladder?
Now that you know what’s normal and what isn’t, as well as the common causes of OAB, it's time to learn how to retrain your bladder. Here are a few tips to get you started:
Wait until you feel the urge to pee. Instead of peeing “just in case,” wait until you feel an urge before using the restroom. This will help to train your bladder to hold urine until it's time to go.
Consider what you've been consuming. Caffeine, alcohol, and sugary drinks can irritate your bladder and lead to more frequent urges, so try to avoid them as much as possible.
Practice stress-reduction techniques such as mindfulness and being in the present moment. This will help calm your nervous system and help relax your bladder.
Seeking Support
If you’re finding it difficult to manage on your own, consider seeking help from a pelvic floor physical therapist. They can guide how best to retrain your bladder and help reduce overactive bladder symptoms.
If you have OAB, pelvic floor physical therapy may help you to control sudden or frequent urges to urinate.
If you don’t have a pelvic floor physical therapist in your area, you can start with the online course, Bladder Essentials, which gives you the basic information you need from the comfort of your home.
Conclusion
Overactive Bladder can lead to a number of negative effects, including stress, worry, disruption of life, pelvic pain, and difficulty controlling your bladder. With the right tools and support, you can learn to manage your OAB symptoms, and take control of your life and bladder.
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Dr. Nikki Cohen, Executive Contributor Brainz Magazine
Dr. Nikki is a Doctor of Physical Therapy specializing in Pelvic Floor Dysfunction and is a passionate leader in transforming women’s healthcare. She saw a gap in the care of women firsthand and developed a proprietary methodology in providing 1:1 patient care, as well as offering essential information online. Founder of The Organic PT, Dr. Nikki takes the awkwardness out of potentially embarrassing issues and empowers women with knowledge to take back control in their health, wellness and life.
