Healthy bladder and bowel habits. Continence Foundation of Australia
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1 Healthy bladder and bowel habits Continence Foundation of Australia Easy English 2016
2 Healthy bladder and bowel habits This factsheet is about how to keep your bladder and bowel healthy. This factsheet has some hard words. The first time we write a hard word it is blue. We will say what the hard word means. The words and pictures in this factsheet will help you learn about things in your body. The pictures do not show all the detail. Page 2
3 What is your bladder? Your bladder holds your wee until you are ready to go to the toilet. What is your bowel? Your bowel holds your poo until you are ready to go to the toilet. Page 3
4 How to keep your bladder and bowel healthy There are 5 habits that can help you keep your bladder healthy keep your bowel healthy control when you wee or poo. A habit is easy to remember something you do every day something you do without thinking about it. Page 4
5 The 5 habits that can help you keep your bladder and bowel healthy are 1. Eat the right food 2. Drink every day 3. Exercise every day 4. Have good toilet habits 5. Keep your pelvic floor muscles strong. Your pelvic floor muscles support your bladder and bowel. They help you control when you wee or poo. Page 5
6 1. Eat the right food Eating the right food can help your body stay healthy stop constipation. Constipation is when your poo is very hard is very lumpy gets stuck inside your bowel. It can sometimes hurt to poo. Eating fibre can keep your poo soft help stop constipation. Page 6
7 To get enough fibre every day, you should try to eat 2 serves of fruit 5 serves of vegetables 4 serves of food made from grain. For example wholemeal bread, pasta or cereal. Beans, nuts and seeds have a lot of fibre. Page 7
8 2. Drink every day Drink fluid every day. Fluid is everything you drink. Fluid includes milk juice soup. The best fluid to drink is water. Drinking fluid can help stop constipation bladder irritability. Bladder irritability is when you feel like you need to wee all the time. You might also need to rush to the toilet. Page 8
9 You should not have too much alcohol sugary drinks - like soft drinks or cordial caffeine - like coffee or energy drinks. Page 9
10 3. Exercise every day Exercise can help keep your body a healthy weight your bowels working. Try to exercise for 30 minutes every day. Walking is great exercise. Page 10
11 4. Have good toilet habits Wait until your bladder feels full before you do a wee. Poo when you need to. Holding poo in can give you constipation. Take your time on the toilet. Sit on the toilet in the right way. Try to lean forward put your elbows on your knees have your feet on a footstool if your feet do not touch the ground. Page 11
12 5. Keep your pelvic floor muscles strong Some things can make your pelvic floor muscles weak. For example, if you push too hard when you do a poo are overweight cough a lot lift heavy things Page 12
13 You can also have weak pelvic floor muscles if you are pregnant have had a baby. You can do exercises to keep your pelvic floor muscles strong. See the Pelvic floor muscle exercises factsheet for more information. Page 13
14 How to tell if you have a healthy bladder You have a healthy bladder if you wee 4 to 6 times each day no more than 1 time at night. How to tell if you have a healthy bowel You have a healthy bowel if you poo more than 2 times a week and not more than 3 times a day. Page 14
15 Your poo is soft shaped like a sausage easy to push out. You do not have to rush to the toilet. You do not leak wee or poo before you get to the toilet. Page 15
16 Where to get help You can talk to your doctor talk to a continence nurse. A continence nurse can help you with bladder and bowel control problems. talk to a continence physio. A continence physio knows a lot about bladder and bowel control problems. Page 16
17 You can also call the National Continence Helpline am 8 pm Monday to Friday You can get more information online at Page 17
18 Do you speak another language? If you need an interpreter, call the Translating and Interpreting Service Ask for the National Continence Helpline. Is hearing hard for you? You can use TTY. Call Then give number Page 18
19 Is your speech hard to understand? You can use the nrs Speak and Listen. Call Then give number Page 19
20 This resource has been developed with support by funding from the Australian Government under the National Continence Programme. Continence Foundation of Australia. You may use this document for your own personal, non-commercial purposes only. You must not use the document for any other purpose, and must not copy, reproduce, digitise, communicate, adapt, modify the document or any part of it (or authorise any other person to do so) without the prior consent of the Continence Foundation of Australia. Scope s Communication and Inclusion Resource Centre wrote the Easy English. June To see the original contact the Continence Foundation of Australia The Picture Communication Symbols by Mayer-Johnson LLC a Tobii Dynavox company. All Rights Reserved Worldwide. Used with permission. Boardmaker is a trademark of Mayer-Johnson LLC. ClipArt Inspired Services, UK.
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