Your bladder is an integral part of your urinary system, responsible for storing urine before it is excreted from the body. Keeping fit is the key to any person's good health particularly when it's high time for aging. A well-functioning bladder may assist in the evasion of uneasiness, infections, as well as other serious urological problems. The good news is, there are numerous approaches to cope with the best bladder health possible. Below are tips and tricks to help keep your bladder functioning well throughout your life.
1. Stay Hydrated
One of the simplest ways to keep the bladder healthy is to drink enough fluids, especially water. Proper hydration helps in eliminating the toxins and bacteria that can cause infections. Drink an average of 6-8 glasses(each glass 250 ml) of water a day. However, an individual needs may vary based on factors like climate, activity levels, and medical conditions.
If you feel thirsty, drink water. If you spot a pale yellow color in the urine then it is a clear indication that you are not drinking enough water. Yellow urine or amber color can be interpreted as dehydration which may lead to kidney stone attacks among urological problems.
2. Limit Caffeine and Alcohol
While it is important to stay hydrated, not all kinds of fluids are equal. Caffeine-containing drinks, such as coffee, tea, and soda, are known to irritate the bladder. Alcohol also can do the same, resulting in the bladder being more frequently irritated and the urge to urinate is increased. If you’re prone to bladder issues you should think of cutting down on your intake of these drinks in order to avoid irritation.
3. Practice Regular Bathroom Habits
Keeping the bladder healthy means you need to empty it regularly. Holding urine for longer than necessary may lead to the bladder's weakness and thus, the higher probability of the occurrence of urinary tract infections (UTIs). Ideally, you should urinate every 3-4 hours during the day.
Also, make sure that the total time you spend urinating is sufficient so that the bladder is empty. Incomplete emptying can be a reason for the proliferation of bacteria and infections.
4. Healthy Weight
Being overweight can put a burden on the bladder, thus causing instance urinary incontinence. Achieving a healthy body weight through a balanced diet and physical exercise will not only help to relieve the pressure on the bladder but also enhance bladder control. Physical activity, for instance, can assist in the development of the pelvic floor muscles, one of the major factors in the normal function of the bladder.
5. Incorporate Pelvic Floor Exercises
Pelvic floor exercises, known as Kegels, are such a wonder for bladder health. These exercises are to strengthen the muscles which are supporting the bladder and urethra, and as a result, better bladder control is achieved. Kegel exercises can be done anywhere and anytime, which are convenient ways of boosting your bladder health.
A Kegel exercise involves the contraction of the muscles which are commonly used when you want to stop urination. After the contraction, hold it for 5-10 seconds then relax for the same amount of time. Set a goal of at least three sets of 10 repetitions every day.
6. Choose Foods That Support Bladder Health
The other factor that you should know is that your diet affects the health of your bladder. Most spices, acidic fruits like oranges and tomatoes, artificial sweeteners, and certain medications are known to irritate the bladder. Take fiber and other food products, fruits and vegetables, and whole grains to ensure your digestive system works well for you. Foods containing fiber like oats, whole-meal wheat, and legumes, also help in avoiding constipation which in turn puts pressure on the bladder.
7. Avoid Smoking
Smoking is one of the major causes of bladder cancer and might also cause irritation to the bladder. There are chemicals in cigarettes that impact the bladder’s mucosal lining, accumulating in the urine. Smoking is a major risk factor and if you are a smoker, the best thing you can do for your bladder and body in general is to quit smoking immediately.
