As a first step towards managing OAB symptoms, your doctor may suggest few lifestyle changes. These changes may also be called behavioural therapy. This could mean you eat different foods, change drinking habits, and pre-plan bathroom visits to feel better. Many people find these changes helpful in controlling their symptoms.

Here are some Simple diets and lifestyle changes which can help you relieve stress be calm and manage OAB more properly

Here are some simple diet tips which you can follow:

Certain food stuffs are essential part of the diet, they include: ^1,2

• Fruits and vegetables: They are rich sources of fibres, vitamins, minerals, and many bioactive phytochemicals such as antioxidants and polyphenols.
• Include green leafy vegetables and non-citrus fruits such as Blueberries, melons and pears.¹
• Seeds: Pumpkin seeds containing omega 3 fatty acids help reduce symptoms.^,3

Certain food stuffs can irritate the bladder and worsen your condition. They are called triggers and should be avoided. They include ^2,3,4

• Spicy food³
• Acidic foods such as citrus fruits (tomatoes, lemon, etc)^2,3
• Foods containing a substance called tyramine: such as cheese, sour cream, chocolate (not white chocolate), beans, raisins, nuts, yoghurts, bananas.²
• Increased sodium content such as salt, Artificial sweeteners, such as aspartame ^1,2

• Try not to limit yourself from water intake
• Avoiding water can worsen your condition and cause constipation
• Drink 6 to 8 glasses of fluid a day
• But do not drink for few hours before bed. This will help you reduce your need to get up and go to the washroom at night.

Some liquids may irritate your bladder and trigger symptoms and worsen your case some of which include:²

1. Caffeine containing drinks such as coffee, fizzy or energy drinks, tea, green tea, and hot chocolate
2. Alcohol^,

Constipation can sometimes make bladder problems worse. When the bowel is full it can push on the bladder and make the urinary symptoms worse. Keeping healthy bowel habits will help you to avoid constipation and may lessen problems. To do this:

• Eat foods high in fibre
• Exercise
• Drink sufficient water to stay hydrated
• See your doctor if you have bowel problems

Being overweight can put pressure on your bladder and pelvic floor, which may irritate the bladder and cause bladder leaks. If you are overweight, even a small amount of weight loss can help lessen bladder problems.

Cigarette smoking can irritate the bladder and cause you to have bouts of strong coughing. Both of these can cause bladder leaks. If you stop smoking, you may reduce bladder problems and enjoy other health benefits.