Regular toilet breaks can really interrupt your working day. Whether you’re on a call or fully immersed in something complicated, bladder weakness can be an inconvenience you can do without. However, there is a lot we can do to meet the challenges we face, whether working from home or in an office. Read on for some useful hints to see you through the 9-5.
Many of us spend our working days making cups of tea or coffee to keep us going, or to take a break. However, caffeine increases bladder activity and it might be a good idea to find an alternative drink. Rather than cut caffeine out completely straight away, try and ease yourself off it.
When we’re fully immersed in our work - whether at home or in the office - we can push aside our need to empty our bladders under the pretext of “I’ll just finish this last point”. But we all need to go at some point.
● Double voiding: simply wait a few seconds after urinating, then go again. This gives the bladder more chance to empty further.
● Delayed voiding: this is where you wait a short while before going to the loo, even if you feel the need. Increase this delay a little at a time.
● Timed voiding: this involves a toilet timetable when you go at set points during the day rather than waiting for the urge to go. The aim is to remove the urgency of the need.
Always discuss these options with your doctor first, as they may not be suitable for everyone.
It’s easy to just gulp down our tea, water and juice when it’s there, but try and slow down your fluid intake. Staying hydrated does not mean filling up to the brim with liquid. Instead, take small sips throughout the day.
As with caffeine, there are certain foods that will make your problems worse. Examples of these include:
● Spicy food
● Food containing tomatoes
● Fizzy drinks
● Dairy products
● Sugar / honey
● Artificial sweeteners
● Citrus fruit and juices
It’s not all about avoidance and some good foods to focus on are:
● Non-citrus fruit
● Vegetables
● Foods high in protein
● Fibre, such as grains, brown rice and pulses
