Did you know that 1 in 3 women supper from bladder problems? Unfortunately, may people don’t feel comfortable discussing bladder issues with their doctor because they are embarrassed or ashamed. The fact is, bladder conditions are very common and often get worse if left untreated. This doesn’t need to happen!
Bladder health is important for overall health and optimal quality of life. Your bladder is responsible for storing urine produced by the kidneys and releasing it when it’s ready to be eliminated. The bladder can hold about 400-600ml of urine which is pretty amazing.
Maintaining bladder health is crucial for promoting urinary comfort, minimizing symptoms, and preventing complication related to bladder dysfunction.
Here are some tips for a healthy and happy bladder!:
Proper hydration: adequate hydration is essential for supporting optimal bladder function and urinary health. The recommending amount to drink is six to eight glasses of water each day or half your body weight in ounces. This will help promote hydration and facilitate flushing out toxins from your urinary system. Be sure to sip, not chug your water!
Avoid Irritants: Be mindful of your dietary choices, as certain foods and beverages can exacerbate bladder symptoms and irritate the bladder lining. Limit or eliminate substances such as caffeine, alcohol, spicy foods, carbonated drinks, acidic foods or drinks, and artificial sweeteners to promote bladder health and minimize discomfort. Smoking is also an irritant and should be limited or stopped.
Bladder Control: Practice mindful bladder habits like regularly emptying your bladder (every 2-4 hours) and avoid excessive holding of urine which can lead to unwanted urinary tract infections (UTIs) and bladder irritation.
Avoid Constipation: Constipation can lead to unnecessary pressure on the bladder. Taking steps to make sure you are regular like drinking enough water, exercising regularly, and eating a healthy, high fiber diet can help minimize or even prevent unwanted constipation.
Exercise Regularly: Incorporating regular physical activity into your lifestyle can promote bladder wellness and overall well-being and health.
Don’t Rush or Strain: Take your time when going to the bathroom to allow your bladder to fully empty. Try to relax and deep breathing.
Don’t Hover: Sit down, don’t hover, to allow your bladder and pelvic floor muscles the ability to relax and fully empty. Hovering also puts unnecessary pressure on pelvic floor muscles and can lead to pelvic floor dysfunction and weakness.
Manage Stress: Stress can exacerbate bladder symptoms and contribute to urinary issues such as urgency and frequency. Practicing stress management techniques like deep breathing, yoga, or mediation.
Maintaining Good Hygiene: Avoid harsh soaps or douching down there, wiping from front to back, urinating after intercourse, and not sitting in wet or sweaty undergarments for extended periods, can help you avoid unwanted UTIs or bladder.
If you are experiencing issues with your bladder, one of the most important things to know is that you are not alone and bladder conditions are very common and treatable.
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