Bladder problems can be a source of discomfort, embarrassment, and even chronic pain. If you’re one of the many people who experience bladder issues, don’t worry – there are many things you can do to improve your bladder health. In this article, we’ve gathered the best tips for a healthy bladder as recommended by a urologist. By following these expert-approved strategies, you can keep your bladder healthy, pain-free, and functioning at its best.
1. Stay Hydrated
Drinking enough water is crucial for maintaining a healthy bladder. When you’re dehydrated, your body produces concentrated urine that can irritate the bladder. This can lead to symptoms like burning, frequent urges to urinate, and incontinence. On the other hand, drinking plenty of water can help flush out harmful bacteria and prevent bladder infections.
While it will vary depending on the doctor and their specialty, urologists generally recommend drinking at least six to eight glasses of water a day. However this can vary depending on your body size, activity level, and climate. To ensure that you’re getting enough water, try to make it a habit to drink a glass of water before, during, and after meals. You can also carry a water bottle with you wherever you go to help you remember to drink throughout the day. It’s also important to drink plenty of water when you first wake up. We dehydrate a bit during the night while we sleep. Studies have shown that drinking up to 16 ounces of water shortly after waking can have significant benefits. Obviously 16 ounces will have better benefits than 8 ounces, but the studies have also shown little to no change after drinking 16 ounces. So just make it a habit to start drinking a couple of glasses of water every morning within the first 30 minutes of waking.
2. Avoid Bladder Irritants
Certain foods and drinks can irritate the bladder and trigger symptoms like burning, pain, and frequent urges to urinate. Some of the most common bladder irritants include:
- Alcohol
- Caffeine
- Carbonated drinks
- Artificial sweeteners
- Spicy foods
- Acidic foods (e.g. citrus fruits)
If you experience bladder issues, try avoiding these irritants for a few weeks to see if your symptoms improve. Keep in mind that everyone’s bladder is different, and what triggers symptoms in one person may not affect another.
3. Practice Good Bathroom Habits
Good bathroom habits can help prevent bladder issues and improve overall bladder health. Here are some tips to keep in mind:
- Don’t hold in urine for too long. When you feel the urge to urinate, go to the bathroom right away. Holding in urine for too long can lead to bladder overactivity and increased frequency. Remember that scene in the movie Liar Liar where Jim Carrey uses the claim that holding in your pee can damage your bladder? Well he was telling the truth!
- Don’t rush. Take your time when using the bathroom. Rushing can cause you to tense up and not fully empty your bladder, which can lead to residual urine.
- Don’t strain. Straining to urinate can cause the muscles in the pelvic floor to tense up, leading to bladder problems.
- Ladies: Wipe from front to back. This helps prevent bacteria from the anus from spreading to the urethra, reducing the risk of bladder infections.
4. Strengthen Your Pelvic Floor Muscles
The pelvic floor muscles play an important role in bladder control and overall bladder health. Strengthening these muscles can help prevent incontinence, reduce the frequency of urination, and improve bladder emptying. Here are a few simple exercises you can do to strengthen your pelvic floor muscles:
- Kegels: This is a simple exercise where you tighten and relax the muscles you use to stop urinating. To perform Kegels, tighten your pelvic floor muscles for a count of three, then relax for a count of three. Repeat this exercise 10-15 times, several times a day.
- Squats: Squats are a great exercise for the pelvic floor muscles because they help increase blood flow and improve muscle tone. Start by standing with your feet shoulder-width apart, then lower your body down into a squat. Hold the squat for a count of three, then stand back up. Repeat this exercise 10-15 times.
- Bridges: Lie on your back with your knees bent and feet flat on the floor. Tighten your pelvic floor muscles, then raise your hips off the ground until your body forms a straight line from your knees to your shoulders. Hold this position for a count of three, then lower your hips back down to the ground. Repeat this exercise 10-15 times.
You might also want to check out our other article: Why a Strong Pelvic Floor is Important for Overall Health
5. Maintain a Healthy Weight
Being overweight or obese can put extra pressure on the bladder, leading to problems like incontinence, frequent urination, and bladder overactivity. By reducing and then maintaining a healthy weight, you can reduce this pressure and improve your bladder health. To maintain a healthy weight, you should focus first on eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean proteins. Regular physical activity can also help you maintain a healthy weight and improve your overall health, but you should always start with your diet.
Conclusion
In the end (no pun intended), maintaining a healthy bladder requires a combination of good habits, diet, and exercise. By following these tips from a urologist, you can keep your bladder healthy, pain-free, and functioning at its best. If you’re experiencing persistent bladder problems, it’s best to consult with a medical professional for further evaluation and treatment. Before trying any drastic change to your diet or physical activity routine, please consult a healthcare professional to make sure you have no potential risks due to a condition.
