Bladder health is as important as reproductive and mental health, but no one talks about bladder health. Not taking care of the bladder can cause future problems and urinogenital problems. We found 5 tips to keep your bladder healthy.
- Maintain Adequate Fluid Consumption
Drinking proper amounts of fluids and at the right time is a crucial step in keeping your bladder healthy. It sounds easy but the majority of us mess this step up.
We all know that we should be drinking a minimum of 1.5 to 2 liters of water every day but it is also important to know that you should consume that amount in small portions regularly throughout the day. Also, keep your caffeine and alcohol consumption to a minimum as these can irritate your bladder.
It pays to maintain adequate and well-spaced fluid intake to overcome overactive bladder, as per an article titled “Evaluation and management for overactive bladder: strategies for optimizing care.”
The PubMed Central website publication notes that having a bladder diary can help you to determine the type, and interval of fluid intake. Voiding intervals is also essential for bladder hyperactivity management
Often our busy schedule makes us forget about drinking or sometimes even eating and after realizing that, we try to make it up by drinking lots of water in one sitting. This not only puts more pressure on your bladder but also to your kidneys as they have to work harder to process that extra amount.
Kidneys can only process and excrete about 1 liter of water in an hour, so drinking lots of fluid in one go can lead to overhydration which may dilute your body’s electrolyte levels leading to nausea, fatigue, and much more.
Lastly note that one of the most important times to drink water is right after waking up, so make that a habit.
- Perform Pelvic-Floor Exercises
The pelvic floor is a muscle which we normally don’t give proper importance until the day it starts weakening and gives upon us. Pelvic floor muscle helps you to hold your urine at the same time if relaxed allows the urine to pass.
It also provides support to our bladder, rectum, and other abdominal organs against gravity and downward pressure. When pelvic floor muscle starts to get weak, you slowly lose the ability to hold urine in the bladder.
This muscle needs to be strong enough to be able to prevent leakage from sudden intra-abdominal pressure caused by coughing or sneezing and also to be able to hold that urine long enough so that you can make it to a bathroom.
To exercise the pelvic floor muscle you need to first identify the muscle and experience how it feels to contract it, one of the easiest ways to feel the muscle is by stopping the flow of urine.
Now that you’ve successfully identified the muscle, it’s time to start working out. Start by slowly tightening the pelvic muscle – hold the contraction for 3 seconds and then relax for 3 seconds.
Perform this exercise for ten repetitions, three times a day. Once you start getting good at it, try making it difficult by increasing the hold and repetitions and decreasing the rest period.
- Bladder Retraining
This tip is for all the people suffering from frequent urination or medically termed as urinary urgency. It is a situation where there is a sudden overwhelming and unstoppable urge to urinate, which is a result of involuntary muscle contraction from the walls of your bladder.
In the majority of the cases, an overactive bladder is responsible for this condition. Other reasons which can also be responsible for this can be as simple as too much fluid consumption or can be as serious as diabetes, interstitial cystitis, etc.
Most of the people suffering from urinary urgency develop a habit of going to the bathroom quite frequently so that they never get in any trouble publicly. This habit could make the urgency condition even worse.
The frequency and the urgency with which you rush to the toilet helps the bladder gets used to holding less and less urine and starts getting more and more sensitive and overactive.
But you can eliminate this degradation in bladder activity. Per an article on Cleveland Clinic publication, one of the most effective methods of overcoming this condition is to start holding the urine for a bit.
The delayed timing helps your bladder to condition itself to holding urine for sometimes before anticipating discharge. It thus allows you to resist the urge to urinate urgently.
Through training you can gradually elongate the toilet visits intervals, starting from a couple of minutes and continue delaying it for several hours.
Often time distraction is the best way to take your mind off this sensation. By doing this regularly, you will stretch the muscles in your bladder making it capable of holding more urine overtime.
- Maintain a Proper Diet
A proper and healthy diet is extremely important for the bladder to maintain proper functioning. If adequate nutrients are not consumed regularly your bladder along with your overall health will start to deteriorate. If you are someone who is suffering from bladder related issues like overactive bladder, urinary urgency, and interstitial cystitis there may be certain foods (artificial sweeteners, caffeine, alcohol, spicy foods, soda, etc) which may irritate and worsen your bladder problems so it is very important to structure a diet excluding those.
Now for the food items that you should incorporate in your daily diet are proteins, fibers, and fresh fruits and vegetables. Proteins are the key nutrient for developing muscles and regulate hormones; this applies to the bladder, pelvic, and other abdominal muscles too.
Consuming adequate amounts of proteins will help those muscles maintain their strength and function. Some of the foods with high protein content are fish, meat, eggs, and peanut butter.
Most of you may know that high fiber intake is essential in preventing constipation and other bowel-related issues but you may not know how effective it is in maintaining bladder health.
Fiber-rich foods like almonds, soybeans, oats, etc help cure constipation, where the intestine pressurizes the bladder which causes an urgency to pee. It’s a no brainer that fruits and greens are extremely healthy as it provides a bunch of antioxidants.
- Medications and Surgery
So you’ve religiously followed everything from maintaining a proper diet to drinking adequate fluids to performing regular pelvic floor exercises to bladder retraining but nothing seems to work.
Don’t worry, there is still hope of you getting better through medicines, electrical stimulation, and if required surgery. There are numerous anticholinergics drugs, which can treat issues like overactive bladder and urinary urgency.
According to a Mayo Clinic publication, medication are also effective in calming an overactive bladder. Depending on your symptoms your doctor might prescribe antimuscarinics, such as oxybutynin and tolterodine, beta-3 agonists, beta-3 adrenergic receptor stimulators, tricyclic antidepressants, botulinum toxin A.
The article title “Overactive bladder,” provides other tablets as such as Trospium, Solifenacin (Vesicare) and Mirabegron (Myrbetriq) as other potential oral therapies in overcoming this condition.
You may also take treatments in form of creams, rings and suppository, to reduce the intensity of incontinence.
If the condition worsens you may take the help of certain medical devices like a catheter or electrical stimulator. Catheters will help you empty your bladder in an attached bag.
Depending on how overly active your bladder is you may have to use a few times or all the time. An electrical stimulator is mainly used by females to help them exercise their pelvic muscles through electrical current.
You may have to opt for surgery as a last resort if none of the above procedures better your conditions. But with any of the medications or surgery, there is a risk of side effects. Inform your doctor immediately if that happens.
In conclusion, we have identified five tips to help you keep your bladder healthy and robust. We hope that these tips can help you learn more about your bladder and that you can make better decisions regarding your bladder health.
SIMILAR QUESTION
What Can I Drink To Heal My Bladder?
Introduction
The bladder is an important organ in the body that performs the vital function of storing and excreting the body’s wastes. When it is not functioning properly, it can cause a range of symptoms such as pain, frequent urination, and even incontinence. While medical treatment is often necessary to address bladder issues, certain beverages can help to relieve symptoms and even aid in healing. In this paper, we will explore what people with bladder issues can drink to promote healing and relief.
Water
One of the most important drinks for people with bladder issues is water. Water helps to flush out toxins and bacteria, aiding in the healing process. Additionally, water helps to keep the bladder hydrated, which can reduce the risk of infection. Finally, drinking water helps to dilute the urine, reducing the risk of bladder irritation and pain. It is important to note that while drinking water is beneficial, drinking too much water can lead to overhydration and can be dangerous.
Herbal Teas
Herbal teas can be an effective way to help heal the bladder. Certain herbs, such as marshmallow root, corn silk, and uva ursi, have been used for centuries to treat bladder issues. These herbs contain compounds like quercetin and arbutin, which can help reduce inflammation and promote healing. Additionally, certain herbs, such as chamomile, can help to relax the bladder and reduce spasms. Finally, herbs like ginger can help to reduce pain and discomfort.
Probiotic Drinks
Probiotic drinks, such as kombucha and kefir, contain beneficial bacteria that can help to restore balance in the body. Probiotics can help to reduce inflammation and promote healing of the bladder. Additionally, probiotics can help to reduce the risk of infection, as they can help to fight off harmful bacteria.
Cranberry Juice
Cranberry juice is a popular choice for people with bladder issues. Cranberry juice contains compounds called proanthocyanidins, which can help to prevent bacteria from sticking to the bladder walls. This can help to reduce the risk of infection and promote healing. Additionally, cranberry juice can help to reduce inflammation and pain. It is important to note, however, that cranberry juice can interact with certain medications, so it is important to speak to a doctor before drinking it.
Conclusion
In conclusion, there are a variety of drinks that can help to heal the bladder. Water is one of the most important drinks for people with bladder issues, as it helps to flush out toxins and bacteria. Herbal teas, probiotic drinks, and cranberry juice can also be beneficial, as they can help to reduce inflammation and promote healing. It is important to speak to a doctor before making any major changes to your diet or lifestyle.
