Women’s Bladder & Pelvic Health: Simple Daily Tips
Women get more UTIs and pelvic problems because the urethra is shorter, pregnancy/childbirth stretch the pelvic floor, and menopause lowers oestrogen. The steps below are simple, safe, and effective.
Daily habits that prevent trouble
Drink 6–8 cups of fluid (mostly water). Sip through the day.
Don’t hold pee for hours. Go when you feel the need; avoid “just in case” trips every 10 minutes.
Wipe front to back. Pee after sex to flush germs.
Skip douching and strong soaps. The vagina is self-cleaning; harsh products invite infection.
Underwear matters: breathable cotton; change out of sweaty/tight clothes quickly.
Avoid constipation: 25–30 g fibre (dal/beans, fruit, veg, whole grains) + walking. Hard stools strain the pelvic floor.
Caffeine/sodas/spicy or very sour foods can irritate the bladder cut back if urgency or burning is an issue.
Strengthen your pelvic floor (Kegels)
Find the muscles: imagine stopping gas or a urine stream (do this only to identify, not as an exercise).
How: gently squeeze and lift for 5 seconds, relax 5 seconds.
Do 10 reps, 3–4 times daily. Breathe normally; keep tummy, butt, and thighs relaxed.If you have pelvic pain or can’t relax the muscles, see a pelvic-health physiotherapist; you may need down-training before strengthening.
Train the bladder (for urgency/leaks)
Keep a bladder diary (times/amounts/symptoms).
Delay urination by 5 minutes, then 10–15, using urge control: quick pelvic squeezes, slow belly breathing, relax shoulders, distract your mind. Build up gradually.
Menopause & postpartum care
Post-menopause dryness or recurring UTIs? Ask about low-dose vaginal oestrogen (if suitable).
After delivery/C-section: start with breathing and gentle Kegels, add walks, then light strength.
When to seek care now
Fever, back/side pain, blood in urine
UTI symptoms in pregnancy
A vaginal bulge, leaking that limits life, pain with sex, or 3+ UTIs/year
At Matrutvam Women’s Multispeciality Hospital, urology, gynaecology, and pelvic-physio teams:
do urine tests/cultures and scans when needed,
teach pelvic-floor and bladder training,
offer treatments from targeted antibiotics to pessaries, medicines, or day-care procedures.
Book care: +91 91202 02120 • matrutvamhospitals.com • ARK Business Centre, Nagar-Manmad Highway, Savedi, Ahilya Nagar 414 003.
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