PDF《GOOD BLADDER HABITS》

GOOD BLADDER HABITS CAN HELP IMPROVE BLADDER CONTROL You need good bladder habits for a healthy life.

Poor bladder habits can lead to poor bladder control, and even wetting yourself. Here are some easy steps that everyone can take to keep a healthy bladder. HINTS TO KEEP YOUR BLADDER HEALTHY Step

1 C Use good toilet habits ? It is normal to go to the toilet

4 to

8 times a day and no more than twice a night. ? Don'

t get into the habit of going to the toilet just in case. Try to go to the toilet only when your bladder is full and you need to go. (Going to the toilet before you go to bed is ?ne). ? Take your time so that your bladder can empty. If you rush, and do not empty your bladder fully, over time, you could get a bladder infection. ? Women should sit to go to the toilet. Do not hover over the toilet seat. Step

2 C Keep good bowel habits ? Eat lots of fruits and vegetables and stay active to keep your bowels regular. ? Do not strain when using your bowels as this can weaken your pelvic ?oor muscles (the muscles that help your bladder and bowel control). Step

3 C Drink plenty of water ? Drink 1.5 -

2 litres of ?uid each day unless your doctor says this is not okay. ? Cut down on how much caffeine and alcohol you drink. These may upset your bladder. Do not drink too much coffee, tea or cola. Instant coffee has less caffeine than brewed coffee. Tea has less caffeine than coffee. 良好的排尿习惯有助于改善自控排尿 健康生活要有良好的排尿习惯. 不好的排尿习惯会导致排尿控制失常,甚至会尿湿裤 子.每个人都能通过以下一些简单步骤保持膀胱健 康. 保持膀胱健康的提示 步骤1―养成良好的如厕习惯 ? 白天去厕所4-8次,夜晚不超过2次都属于正常. ? 不要养成为了 以防万一 而去厕所的习惯.尽 量在你的膀胱胀满,需要去厕所时才去.(睡觉 前可以去厕所). ? 要有足够的时间排空膀胱.如果你匆匆忙忙, 不将膀胱完全排空,天长日久就可能会患膀胱感 染. ? 女性要坐下如厕.不要以半站的姿势如厕. 步骤2―保持良好的大便习惯 ? 要吃大量水果蔬菜,并且经常运动以保持大便正 常. ? 大便时不要太用力,因为这会令你的骨盆底肌肉 (帮助你控制大小便的肌肉)变弱. 步骤3―大量喝水 ? 每天饮用1.5―2升液体,除非你的医生告诉你不 能这样. ? 减少咖啡因及酒精摄入量.这些饮料会影响膀胱 功能.不要喝太多咖啡、茶或可乐.速溶咖啡所 含的咖啡因比需要煮的咖啡少.茶叶所含的咖啡 因比咖啡少.

02 GOOD BLADDER HABITS FOR EVERYONE 每个人都应有的良好排尿习惯 NATIONAL CONTINENCE HELPLINE

1800 330 066?|?www.bladderbowel.gov.au?|?April 2013?|?CHINESE SIMPLIFIED Page

1 Step

4 C Look after your pelvic ?oor muscles ? Keep your pelvic ?oor muscles strong with pelvic ?oor muscle training. ? You can get a Pelvic Floor Muscle Training lea?et for Men, or for Women. ? See your doctor, physiotherapist or continence nurse to check that you are training your muscles the right way. Step

5 C Seek help from your doctor, physiotherapist or continence nurse if you: ? wet yourself, even a few drops, when you cough, sneeze, laugh, stand, lift or do sports or other activity;

? have an urgent need to pass urine, have a strong feeling of not being able to hold on, or often don'

t get to the toilet in time;

? pass small amounts of urine, often and regularly. That is more than

8 times per day in small amounts (less than about what a tea cup holds);