7 Tips to Improve Bladder Health
Bladder dysfunction can affect anyone, with common health issues ranging from an enlarged prostate, hormonal changes in women, obesity and constipation. Lifestyle factors like smoking, inactivity, excessive alcohol intake, and high-protein or sugary diets can impact bladder health. Some medications may also lead to urinary issues, and in some cases, bladder dysfunction remains unknown.
What is Urinary Inconsistency?
Urinary incontinence is a common bladder issue for women, especially postpartum and among older women. Statistics show that women experience incontinence at twice the rate of men, with this prevalence increasing with age. The ageing or weakening of the pelvic floor muscles is a leading cause of incontinence.
Maintaining good bladder health is essential for women of all ages, as a healthy bladder supports comfort and confidence in daily life (1).
How the Bladder Works
The bladder is located in the centre of the lower abdomen and functions as a storage organ for urine. It connects to the kidneys above, which release urine that flows into the bladder, functioning like a reservoir. When it reaches a critical point, the brain sends a signal to initiate urination.
During urination, the bladder neck and the urethral sphincter relax in coordination, allowing urine to flow without any obstruction. A normal urination process enables the bladder to be fully emptied in one action. However, if the bladder lacks sufficient contraction strength or if any part of the urethra becomes obstructed, urination may become difficult or incomplete.
Understanding the anatomy of the bladder and urethra is essential to know how the urinary system functions.
Men have a prostate and penile urethra, and like women, they have a bladder neck and an external urethral sphincter. Any neurological or muscular factor that causes the bladder to become overactive can result in symptoms such as frequent urination, urgency, or even urinary incontinence, all of which are lower urinary tract symptoms.
A typical adult bladder can store approximately 300-500 millilitres of urine (2). Daily urination frequency is 4-8 times daily depending on fluid intake. Although the bladder continuously works around the clock, storing urine as needed, our nervous system maintains a balance, so we don’t constantly feel the urge to urinate and can control it without incontinence.
Located within the pelvic cavity of the lower abdomen, the bladder connects to the kidneys and stores urine until it reaches a threshold, signalling the brain to create an urge to urinate. Generally, the bladder produces the sensation of needing to urinate at around 150 millilitres of urine volume and can hold up to approximately 400 millilitres on average (3).
7 Ways to Maintain Bladder Health
Drink Enough Fluids
Since more than half of the human body is water, staying hydrated is crucial. Fluid needs may vary based on body size, activity level, and climate. Generally, you should drink enough fluids to urinate every few hours. Some individuals may need to limit water intake due to specific conditions, such as kidney failure or heart disease; consult a healthcare provider to determine a healthy intake.
Drinking water helps flush bacteria from the bladder, while infrequent urination allows bacteria to linger, and increases infection risk (4).
Exercise Regularly
Incorporate exercises for the arms, legs, and pelvic area. If urinary incontinence is due to weak pelvic muscles, Kegel exercises can strengthen these muscles, improving bladder control. However, if frequent urination stems from prostate enlargement or bladder issues unrelated to muscle weakness, Kegel exercises may worsen symptoms.
Avoid Holding Urine
Urinating between 4 -8 times daily may be considered healthy. Holding urine in for too long can affect your health. Try to use the restroom 4-6 times daily, even if you don’t feel an urgent need. Women should sit properly on the toilet instead of squatting to ensure full bladder emptying (5).
Holding urine can overstretch the bladder, weakening its elasticity and potentially leading to frequent urination, nighttime urination, and urgency.
Control Caffeine Intake
Reduce caffeinated or alcoholic beverages and diuretic foods, as these can increase urination frequency. Women may benefit from consuming probiotic-rich foods like unsweetened yoghurt or cranberry products to support urinary tract health and reduce infection risks (4).
Adopt Healthy Lifestyle Habits
Choose comfortable clothing to avoid trapping moisture in the urinary tract, which can lead to bacterial growth. Maintain a healthy weight to reduce urinary system pressure, and urinate after sexual activity to cleanse the urethra. Avoid prolonged sitting, which can press on pelvic muscles and potentially block the bladder outlet, making urination difficult.
Move every 30-60 minutes to promote muscle relaxation and blood circulation (5).
Adopt a Bladder-Friendly Diet
Eat antioxidant-rich fruits like oranges, grapefruits, and lemons, which support immune and bladder function. High-fiber foods, such as bran and oats, can prevent constipation, which reduces bladder pressure. Carrots, for instance, are high in beta-carotene, which converts to vitamin A in the liver and may help control abnormal cell growth.
Regular Health Check-ups
Schedule routine medical exams to detect and address conditions like cystitis or prostate enlargement early. Consulting healthcare professionals can prevent bladder damage and aid in maintaining bladder health.
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When to See a Doctor
Consult a doctor if you experience any of the following bladder issues:
- Pain or a burning sensation when urinating
- Blood in the urine
- Increased frequency of urination or a stronger-than-usual urge to urinate
- Difficulty emptying the bladder or feeling that the bladder hasn’t emptied fully
- Urine leakage during the day or night
- Waking up more than once a night to urinate
Modern individuals often overlook bladder problems, especially those who sit for long periods due to work. Staying hydrated can support bladder health. Whether dealing with bladder issues or aiming to maintain bladder health, it’s crucial to understand the impact of lifestyle habits. Awareness of harmful habits, preventive measures, and promoting bladder well-being leads to a higher quality of life. If you experience any of the issues mentioned above, consult a healthcare professional promptly.
By: Ann Lee
Edited by: Damilola Elewa
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