Cara Menguatkan Kandung Kemih dan Mengurangi Frekuensi Buang Air Kecil

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Anda mungkin pernah merasa harus lebih sering buang air kecil. Dorongan buang air kecil yang tidak biasa ini mungkin disebabkan oleh asupan banyak cairan, otot dasar panggul yang lemah, atau bahkan tindakan operasi. Jika Anda merasa tidak dapat mengendalikan buang air kecil (inkontinensia urine), cobalah perkuat otot pelvis dan melakukan usaha lainnya seperti membatasi volume minum untuk mengurangi frekuensi penggunaan kamar mandi. Konsultasikan dengan dokter jika Anda buang air kecil lebih sering dibandingkan kondisi normal karena hal ini mungkin menandakan masalah kesehatan yang lebih serius.

Bagian 1
Bagian 1 dari 2:

Berlatih Kegel untuk Menguatkan Otot Panggul

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    Latihan kegel bermanfaat untuk menguatkan otot dasar panggul yang melemah akibat kehamilan, persalinan, operasi, penuaan, dan kelebihan berat badan. [1] Siapa pun bisa melakukan latihan yang tersembunyi ini setiap saat untuk mengatasi inkontinensia urine atau feses. [2]
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    Anda mungkin tidak mengetahui dengan pasti letak otot dasar panggul, tetapi Anda bisa menemukannya dengan mudah. Dengan mengetahui letaknya, Anda bisa memastikan latihan kegel yang dilakukan tepat dan efektif untuk menguatkan otot panggul. [7]
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    Setelah menemukan otot panggul, Anda siap melanjutkan latihan kegel. Untuk dapat melatih otot dasar panggul secara efektif, kosongkan kandung kemih Anda terlebih dahulu. [11]
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    Saat membiasakan diri berlatih kegel, atau jika Anda kesulitan menemukan otot panggul, berbaringlah telentang. Posisi ini dapat membantu Anda lebih efektif mengencangkan otot dasar panggul. [14]
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    Kontraksikan otot panggul baik dalam posisi telentang, atau posisi lain yang Anda suka (jika Anda sudah lebih mahir). Tahan selama 5 hitungan dan kendurkan selama 5 hitungan. [16]
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    Anda mungkin tergoda mengencangkan otot abdomen, paha, atau bokong, tetapi cobalah untuk hanya mengontraksikan otot dasar panggul. [20] Dengan begitu, Anda dapat memaksimalkan latihan penguatan otot pada bagian tersebut. [21]
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    Lakukan latihan kegel 3 kali sehari. Ulangi latihan kegel paling tidak 3 kali sehari. Dengan demikian, Anda bisa memaksimalkan efektivitas penguatan otot dasar panggul sekaligus mengurangi inkontinensia. [22]
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    Jika Anda berlatih kegel secara teratur, otot dasar panggul seharusnya akan terasa menguat dalam waktu beberapa bulan. Anda juga mungkin merasakan berkurangnya frekuensi buang air kecil. [24]
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Bagian 2
Bagian 2 dari 2:

Menggunakan Teknik Perilaku untuk Mengendalikan Buang Air Kecil

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    Latihan kandung kemih adalah teknik perilaku yaitu menunda buang air kecil saat merasa perlu. Teknik ini dapat membantu memperpanjang jeda waktu di antara buang air kecil. [25]
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    Double voiding adalah teknik buang air kecil sebanyak 2 kali dalam waktu yang berdekatan. Teknik ini dapat membantu Anda mengosongkan kandung kemih dan menghindari inkontinensia luapan. [28]
    • Cara paling efektif untuk melakukan double void adalah mengosongkan kandung kemih, kemudian menunggu beberapa menit dan mencoba buang air kecil lagi. [29]
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    Menunda buang air kecil terlalu lama dapat memperparah atau menyebabkan inkontinensia. Dengan menjadwalkan buang air kecil secara teratur, alih-alih menunggu saat Anda merasa perlu, Anda dapat membantu menguatkan otot dasar panggul dan mengendalikan inkontinensia. [30]
    • Cobalah buang air kecil 2-4 jam sekali sesuai frekuensi Anda biasanya, serta berapa banyak volume cairan yang Anda minum. Semakin banyak Anda minum, semakin sering Anda mungkin harus buang air kecil. [31]
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    Asupan air yang cukup sangat penting untuk mencukupi kebutuhan cairan tubuh dan menjaga kesehatan secara keseluruhan. Namun, minum terlalu banyak air bukanlah hal yang bagus, serta mungkin memicu Anda buang air kecil lebih sering. [32]
    • Pria sebaiknya minum 3 liter cairan setiap hari, sedangkan wanita sebaiknya minum sekitar 2,2 liter cairan setiap hari. [33]
    • Cara yang bagus untuk memperkirakan apakah kebutuhan cairan tubuh Anda telah terpenuhi adalah urine yang berwarna kuning cerah saat buang air kecil. [34]
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    Makanan dan minuman tertentu dapat mengiritasi atau merangsang buang air kecil. Dengan mengurangi asupan alkohol, kafeina, dan makanan asam, Anda dapat membantu mengendalikan inkontinensia. [35]
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    Diuretik yang terkadang disebut sebagai "pil air" dapat membuat Anda buang air lebih sering karena efeknya, yaitu mengurangi jumlah cairan dalam pembuluh darah. [40] Jika Anda menggunakan diuretik untuk mengatasi tekanan darah tinggi, edema, penyakit ginjal, atau diabetes insipidus (diabetes yang menyebabkan penderitanya buang air kecil lebih sering), konsultasikan dengan dokter untuk mengetahui pilihan perawatan lainnya. [41] Namun, pahamilah bahwa jika dokter telah meresepkan diuretik, Anda mungkin memang harus buang air kecil lebih sering.
    • Jangan pernah menghentikan penggunaan obat resep tanpa berkonsultasi terlebih dahulu dengan dokter.
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    Sebagian besar orang buang air kecil setiap 3-4 jam sekali sepanjang hari. Jika Anda buang air kecil lebih sering daripada normalnya, kunjungilah dokter.
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    Jika Anda sangat sering buang air kecil atau mengalami inkontinensia, kunjungilah dokter. Dengan begitu, dokter dapat memeriksa kondisi lainnya seperti infeksi saluran kemih, batu kandung kemih, diabetes, penyakit prostat, dan masalah yang lebih serius lainnya. [45]
    • Kunjungilah dokter jika Anda sering buang air kecil dan/atau mengalami inkontinensia tanpa alasan yang jelas seperti banyak minum cairan, alkohol, atau kafeina. [46]
    • Jika Anda mengalami salah satu tanda-tanda berikut ini, sebaiknya kunjungi dokter: darah dalam urine, urine berwarna merah atau cokelat tua, nyeri saat buang air kecil, nyeri di bagian samping tubuh, kesulitan buang air kecil atau mengosongkan kandung kemih, dorongan yang begitu besar untuk buang air, serta kehilangan kemampuan mengendalikan kemih. [47]
    • Catat waktu Anda buang air kecil. Catatan yang akurat, meskipun tidak dibuat dalam jangka waktu panjang, dapat membantu dokter memahami masalah Anda.
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Peringatan

  • Buang air lebih sering daripada normal bisa jadi merupakan tanda penyakit serius seperti diabetes, penyakit prostat, infeksi kandung kemih atau saluran kemih, dll. Jika Anda yakin frekuensi buang air kecil lebih sering daripada normal, periksakan diri ke dokter terlebih dahulu sebelum mencoba menggunakan perawatan rumahan.
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Referensi

  1. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  2. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  3. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  4. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  5. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  6. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  7. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  8. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  9. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  1. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  2. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  3. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  4. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  5. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  6. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  7. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  8. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  9. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  10. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  11. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  12. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  13. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  14. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  15. ↑ http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
  16. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  17. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  18. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  19. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  20. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  21. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  22. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  23. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  24. ↑ http://www.mayoclinic.com/health/water/NU00283
  25. ↑ http://www.mayoclinic.com/health/water/NU00283
  26. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  27. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  28. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  29. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  30. ↑ http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/treatment/con-20037883
  31. ↑ http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/diuretics/art-20048129
  32. ↑ http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/diuretics/art-20048129?pg=2
  33. ↑ http://www.mayoclinic.org/symptoms/frequent-urination/basics/definition/sym-20050712
  34. ↑ http://www.mayoclinic.org/symptoms/frequent-urination/basics/definition/sym-20050712
  35. ↑ http://www.mayoclinic.org/symptoms/frequent-urination/basics/definition/sym-20050712
  36. ↑ http://www.mayoclinic.org/symptoms/frequent-urination/basics/when-to-see-doctor/sym-20050712
  37. ↑ http://www.mayoclinic.org/symptoms/frequent-urination/basics/when-to-see-doctor/sym-20050712
  38. ↑ http://www.mayoclinic.org/symptoms/frequent-urination/basics/when-to-see-doctor/sym-20050712

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