Menopause Survival Guide

Frequent Urination 〜Symptoms, Causes, and Self-Maintenance〜

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日本語版  / English ver.

✔︎ \Frequent Urination
Immediate maintenance of mind and body for enjoying life

✔︎ Trouble Consultation
I have to go to the bathroom frequently and, I wake up in my sleep to go to the bathroom. Is there anything I can do to help myself? : Woman in her 40s

✔︎ Symptoms
・Urinating more than 8 times a day.
・The interval between urination is less than 3 hours.
・Waking up in the middle of the night to urinate if you are under 60

✔︎ Causes
・Excessive water intake.
・Weakening of bladder muscles.
POINT
The bladder is made up of a pouch of muscles like a thick rubber balloon. When these muscles become less flexible, they are unable to hold enough urine. This means that you have to go to the bathroom more than once.

✔︎ Countermeasures 1
Pelvic Floor “Chebura Exercises”

Squeeze the anus and vagina, hold for 5 seconds and loosen x 10 sets

POINT
Muscles are recoverable! By exercising your peripheral muscles, you’re indirectly strengthening your bladder muscles!


✔︎ Countermeasures 2
Heel Up “Chebura Exercises”


Keeping your toes out and heels together, repeat up and down 10 times.

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✔︎ A must-read book on turning menopause into an opportunity

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