9 Ways to Reduce OAB-Related Stress While Traveling

With so many national parks, beach towns, and islands, Washington State may be the closest summer vacation destination among Washingtonians. Still, many might wonder, how close are the nearest restrooms?

This is a common question among travelers who manage overactive bladder (OAB). And you can expect that of the more than 117 million people planning to take an overnight trip this summer, a fair number of them – nearly four in 10 women and three in 10 men – experience the symptoms of OAB: The sudden need to go with no bathroom in sight; the dread of having an “accident” while on a group mountain hike or boat trip.

If you are among those summer travelers who struggle with OAB, we’re here to make it a little easier for you. In this blog, we’re sharing nine measures designed to give you more control over your OAB and reduce the chances of an accident, as well as treatment options.

How Your Bladder Works, and Why It Overworks

Unlike sunbathers on San Juan Island, your bladder never stops working. It’s always filling up with waste, storing it, and then telling you when it’s time to push it out.

For the average bladder, the time to go is two to five hours after it fills to capacity – approximately two cups of urine (doctors recommend emptying your bladder every three hours). When the time comes, the nerves in your bladder will send a message to your brain that it is full.

An overactive bladder squeezes spontaneously and before it is full, so you have little time to find a bathroom. Risk factors include pelvic muscle weakness, nerve damage or miscommunication, menopausal-related hormonal changes (in women), and urinary tract infections. In men, an enlarged prostate could cause OAB.

The symptoms of OAB include:

• The need to go often – every two hours or less throughout the day.
• Urges to go that are immediate and difficult to control.
• Bathroom accidents, or leaking urine.
• Waking up to go more than twice a night (nocturia).

Calming the Overactive Bladder: 9 Measures for a Successful Trip

Some OAB sufferers feel housebound by these symptoms, and we want to change that. The following coping strategies can help you travel with more confidence.

1. Eliminate foods that irritate your bladder. Several foods and beverages you consume can irritate your bladder. These include items that are spicy, processed, acidic (like tomato sauce), alcoholic, caffeinated (including chocolate), carbonated, and artificially sweetened.

Traveler Tip: Record all you eat and drink along with your OAB occurrences in detail to pinpoint your OAB culprits.

2. Try a few items from the Mediterranean menu. People who follow diets high in plant-based foods, lean proteins such as fish, and healthy fats like olive oil experience fewer OAB symptoms, according to Healthline.

Traveler Tip: The Mediterranean diet also includes chicken, eggs, nuts, legumes, leafy greens, and fresh fruits. Try replacing your culprit foods with these.

3. Make your bladder a team player. You can train your bladder to hold its own longer by delaying bathroom trips by 5 to 15 minutes and increasing intervals each week

Traveler Tip: Resist the impulse to rush. Calm your body and perform muscle-squeezing Kegel exercises, which help strengthen the muscles that support the bladder.

4. Plan an easy-off wardrobe. Strategize for friction-free bathroom runs with outfits that are easy to pull down or undo. Avoid unnecessary belts and buttons, opting instead for elastic waists. Reserve space in your suitcase for absorbent liners and extra underwear.

Traveler Tip: Build an OAB emergency kit of one undergarment, an absorbent pad, a pack of tissues, and hand sanitizer.

5. Book for frequent-bladder status. For trips that include a plane flight, try to book a seat in the aisle, near the bathroom. For overnight and lengthy flights, consider wearing an absorbent pad. Limit what you drink, especially two hours before landing.

Traveler Tip: Bring the day bag with the emergency kit on board and store it beneath the seat in front of you for easy access.

6. Check for Rx pros and cons. Several medications, including patches, can relax the bladder muscles and reduce OAB symptoms. Others, such as some alpha blockers and antidepressants, can worsen them. Talk to your doctor about the medications you’re on and whether or not they may be impacting your OAB symptoms.

Traveler Tip: If you take an OAB-worsening drug, check to see if you can alter prescriptions, but learn about potential side effects.

7. Consider getting Botoxed. A non-cosmetic Botox injection into the bladder partially paralyzes the muscles, so they calm down. This gives you more control over when to go.

Traveler Tip: Botox for OAB is minimally invasive but may take several weeks to become fully effective. Schedule with your urologist weeks in advance.

8. Download a restroom guide. Thanks to thoughtful innovators, you now have a choice of apps designed to show you the nearest public bathroom. Among those listed by The National Association of Continence are Bathroom Scout and Flush.

Traveler Tip: Ensure the app covers your travel territory and consult it before you head out.

9. Make your bladder a smoke-free zone. The toxins in cigarette smoke can irritate the bladder muscles enough to cause frequent urination, and coughing fits from smoking could force leakage (incontinence).

Traveler Tip: Ask your doctor or pharmacist about smoking substitutes such as nicotine patches, lozenges, and nose sprays.

Wherever You Go on Vacation, You Can Go with Confidence

If you have trouble managing your OAB symptoms, it might be time to talk to a urologist about medical interventions, including non-invasive nerve-stimulation treatments.

After all, whether you travel 10 miles from home or 1,000 miles, you’ll be bringing along the same bladder. You have options to manage it.

The OAB specialists at Spokane Urology can diagnose your bladder symptoms and suggest care pathways. If you suspect you’re developing an overactive bladder (OAB), please request an appointment at 509-747-3147. Learn more about OAB symptoms, causes, and treatments on our website.