Why You Should Stop Taking “Just-In-Case” Trips to the Toilet
We’ve all done it—popped into the bathroom for a “just in case” pee before leaving the house, even if we don’t really need to go. It might seem like a harmless habit, but in the long run, it can have some unexpected consequences on your bladder health and pelvic floor. Let’s explore why this seemingly innocent habit could be doing more harm than good.
The Impact of “Just-In-Case” Wee’s on Your Bladder
Your bladder is a remarkably adaptable organ. When it’s functioning properly, it can comfortably hold about 400-600 milliliters of urine before signaling to your brain that it’s time to go. However, regularly emptying your bladder when it’s not full—like during those “just in case” trips—can actually confuse this signaling system.
Here’s what happens: When you go to the toilet without your bladder being full, you’re essentially training it to send signals to your brain more frequently and for less reason. Over time, your bladder’s capacity can decrease, leading to more frequent urges to urinate, even when there’s not much urine present. This condition, often referred to as an “overactive bladder,” can make your life uncomfortable, requiring frequent trips to the bathroom and potentially leading to issues like urinary urgency and incontinence.
The Dangers of Pushing and Straining
Another common habit that might seem minor but can have significant implications is pushing or straining to urinate. This is especially important for women who have had children, are experiencing prolapse, or are in the peri-menopausal phase.
Why Pushing Is Harmful:
- Pelvic Floor Weakness: The pelvic floor is a group of muscles and tissues that support the bladder, uterus, and rectum. After childbirth, these muscles can become weakened. Pushing or straining when urinating adds unnecessary pressure on these already stressed muscles, which can exacerbate weakness and contribute to pelvic organ prolapse—a condition where one or more of the pelvic organs drop from their normal position and push against the walls of the vagina.
- Prolapse Risks: Women who have experienced childbirth or are peri-menopausal are at a higher risk for pelvic organ prolapse due to hormonal changes and the physical strain their bodies have undergone. Pushing when urinating increases intra-abdominal pressure, which in turn puts more stress on the pelvic organs. Over time, this can worsen or even cause prolapse, leading to discomfort, pain, and further urinary issues.
- Long-Term Consequences: For those who have already been diagnosed with a mild prolapse, pushing can turn a manageable situation into a severe one, potentially requiring surgical intervention. It’s crucial to adopt gentle habits to protect the pelvic floor and prevent exacerbation.
Better Habits for Bladder and Pelvic Health
To maintain a healthy bladder and protect your pelvic floor, consider adopting the following practices:
- Go When You Need To: Try to urinate only when your bladder feels full. This will help your bladder maintain its natural capacity and prevent overactivity.
- Relax, Don’t Push: When you do go, relax and allow the urine to flow naturally without pushing or straining. This reduces pressure on the pelvic floor and helps prevent weakening of these important muscles.
- Strengthen Your Pelvic Floor: Consider incorporating pelvic floor exercises (like Kegels) into your daily routine. These exercises can help strengthen the muscles that support your bladder and other pelvic organs, reducing the risk of prolapse and incontinence.
- Stay Hydrated, but Smartly: Drink plenty of water throughout the day, but avoid overloading your bladder. Caffeine and alcohol can irritate the bladder, so consume these in moderation.
- Listen to Your Body: Pay attention to the natural signals your body gives you. If you feel the urge to urinate more frequently, or if you notice any signs of prolapse, consult a healthcare professional for advice and possible treatment.
Conclusion
While “just in case” trips to the bathroom and occasional pushing might seem like small habits, they can have long-term impacts on your bladder health and pelvic floor integrity, especially for women who have experienced childbirth, are peri-menopausal, or have been diagnosed with prolapse. By making conscious changes to how and when you urinate, you can protect your pelvic health and prevent future issues. Remember, your body knows best—trust its signals, and give your bladder and pelvic floor the care they deserve.
