FREE RESOURCES – &Her Physio

E-book

My e-book series offers a platform to find good information to empower yourself and try at home.

QUICK TIP: Are you drinking enough water?

I find it really hard to keep track of my water intake in the day by the number of glasses I am drinking. Even worse is adding up the liters.

It can be very overwhelming.

So here is an easy way to know you are keeping adequate hydration:

The colour of your urine.

Your urine should be a light straw color each time you have a wee. Anything that looks like golden apple juice means you need to get more hydration in.

Hydration is very important when breastfeeding so make sure your support team help you when you have your hands busy.

I kept a carafe next to my feeding chair to drink from with each feed and my hubby also used to remind me to hydrate or bring me a cup of rooibos.

QUICK TIP: Needing to go to the toilet to pee all the time?

‘I have such a small bladder’ is a common phrase patients tell me.

How often you go the toilet is important because more is not a good thing especially if you go for the sake of going. On average one should urinate around 7 times in a 24hour period with no need to wee at night when sleeping. If you are worried about how often you need to urinate here is a handy tip.

Keep a bladder diary for a few days. Every time you go for a wee note the time. You can also track any fluids you drink and the time there too.

Things that can influence frequency: Larger intake of fluids daily, Caffeine, Certain medication and Alcohol and Hormones - like in pregnancy

Causes to have checked out: Bladder infections, Bladder inflammation i.e cystitis, Neurological causes, Diabetes and Pelvic floor weakness.

Your bladder is almost like a little person living inside you. It can really develope a mind of its own and bad habits creep in. You can take control back so if bad habits creep in reach out to a Physio or your medical doctor to investigate further!

Here is to Happy Bladders!

QUICK TIP: Bladder urgency getting the better of you?

If you are battling with an urgency symptom and leak before you can get to the loo here is a nice effective tip:

Slow down, breath, distract!

By rushing to the toilet you will only increase the urgency to go and by running the pelvic floor gets overwhelmed and doesn’t support effectively resulting in a leak.

So - slow down, walk calmly, deep breaths into your abdomen and sing your favourite song/count to 10 and back or think of the 6 x table.

This will decrease urgency and allow your pelvic floor help you out.

And why the 6 times table - because it’s random and you have to think about it - perfect distraction

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quick tip

Are you drinking enough water?

I find it really hard to keep track of my water intake in the day by the number of glasses I am drinking. Even worse is adding up the liters.

It can be very overwhelming.

So here is an easy way to know you are keeping adequate hydration:

The colour of your urine.

Your urine should be a light straw color each time you have a wee. Anything that looks like golden apple juice means you need to get more hydration in.

Hydration is very important when breastfeeding so make sure your support team help you when you have your hands busy.

I kept a carafe next to my feeding chair to drink from with each feed and my hubby also used to remind me to hydrate or bring me a cup of rooibos.

quick tip

Needing to go to the toilet to pee all the time?

I have such a small bladder’ is a common phrase patients tell me.

How often you go the toilet is important because more is not a good thing especially if you go for the sake of going. On average one should urinate around 7 times in a 24hour period with no need to wee at night when sleeping. If you are worried about how often you need to urinate here is a handy tip.

Keep a bladder diary for a few days. Every time you go for a wee note the time. You can also track any fluids you drink and the time there too.

Things that can influence frequency: Larger intake of fluids daily, Caffeine, Certain medication and Alcohol and Hormones – like in pregnancy

Causes to have checked out: Bladder infections, Bladder inflammation i.e cystitis, Neurological causes, Diabetes and Pelvic floor weakness.

Your bladder is almost like a little person living inside you. It can really develope a mind of its own and bad habits creep in. You can take control back so if bad habits creep in reach out to a Physio or your medical doctor to investigate further!

Here is to Happy Bladders!

quick tip

Bladder urgency getting the better of you?

If you are battling with an urgency symptom and leak before you can get to the loo here is a nice effective tip:

Slow down, breath, distract!

By rushing to the toilet you will only increase the urgency to go and by running the pelvic floor gets overwhelmed and doesn’t support effectively resulting in a leak.

So – slow down, walk calmly, deep breaths into your abdomen and sing your favourite song/count to 10 and back or think of the 6 x table.

This will decrease urgency and allow your pelvic floor to help you out.

And why the 6 times table – because it’s random and you have to think about it – a perfect distraction.

Stop everything.

Place both hands over your heart and say:

“I am here in this body, I am home”