Activity: Day#1–9 hour flight, arriving with severe headache that strong but OTC meds won't touch; Days #2, #3–needing to visit restroom often, feeling like might throw up, but didn't. Day #4–fly back, not sleeping well

Symptoms: Day #1–severe "knife-like" sinus pain, which "reduces marginally over the next few days; Day #5–throwing up blood, first bright red, then darker; Day#6–blood in throat and nose.
Severe headache much better, still head feels "queasy"

Women and men seeking medical help for urinary problems often have more control over their bladder concerns than they realize. By making simple adjustments to their diets and restroom routines, they can improve bladder control at home or enhance their response to medical treatments.

Drinking an adequate amount of fluid is key to avoiding urinary problems. One of the best indicators of healthy fluid levels is urine’s color. it should be straw yellow. Darker urine indicates a person has not had enough to drink while very pale urine indicates too much fluid.

The volume and types of liquids a person consumes affect the bladder’s response. Water is the best liquid for the body.

Caffeinated and alcoholic beverages cause the most trouble since they act as diuretics and increase the body’s urine production. Limiting these drinks especially at night will improve bladder symptoms.

In addition, some people find it helpful to prop their feet up and refrain from drinking any liquids for an hour or two before going to bed.

Elevating the feet encourages excess fluid in the legs to circulate through the kidneys and bladder so that it can be expelled before going to sleep.

Urinating regularly keeps the bladder functioning properly. An adult bladder comfortably holds 16 to 20 ounces of fluid – about the same volume as a soda bottle.

It is normal to urinate every three to four hours or six to eight times a day and once at night.

Holding urine for longer periods can lead to medical problems. Over time, this practice can cause the bladder to stretch too much and interfere with its ability to contract and expel urine completely.

Teachers, nurses and patrol officers who work long shifts should take regular restroom breaks instead of trying to hold their urine for their entire shift.

On the opposite end of the spectrum, individuals who develop the habit of going to the bathroom “just in case,” even when they do not have the urge may inadvertently train their bladders to hold less urine, perpetuating the need to urinate more often.

It is best to go to the restroom when the bladder sends the signal it is full.

Certain types of food and drink can irritate the bladder causing frequent or urgent urination and even a burning sensation.

Caffeinated products such as coffee and tea as well as acidic foods such as tomato-based products and citrus fruits are the most common bladder irritants.

The degree of trouble that different foods cause varies from person to person. To determine if a food is a trigger, eliminate it from the diet for a few weeks, and then slowly reintroduce it while monitoring symptoms of urinary, urgency frequency and leakage.

Simple lifestyle changes like these will have a positive effect on urinary symptoms. They can be used in combination with medications or other treatments, or they might be all a person needs to regain bladder control.

Peggy P. Francis, DNP, FPN-BC, is a nurse practitioner with Urology San Antonio and directs the practice’s Center for Urinary Control. you can reach Urology San Antonio at 614-4544 or online at urologysanantonio.com where you can download an extensive list of bladder irritants and find other bladder control resources.