The health of your bladder and urinary system is paramount, given their role in waste removal from the body. The bladder acts as a temporary storage for urine, a metabolic by-product, and can store up to 24 ounces.
An unhealthy bladder can manifest in urinary tract issues and further health complications. In the US alone, bladder cancer affects 57,000 men and 18,000 women, with many succumbing to the disease annually.
Fortunately, there are preventive steps you can take to avert bladder and urinary system-related problems, and they don't necessarily involve medication. Here are some natural strategies to maintain a healthy bladder and urinary system.
Hydration is Key
Ensure you drink plenty of water daily, ideally 8 glasses, to help eliminate waste from your body. Hydrate before and after workouts to replenish lost fluids through sweating. Water also aids in proper digestion and nutrient absorption.
While water should be your primary beverage, those with severe kidney or heart conditions should monitor their fluid intake as per medical advice. Eradicate soft drinks from your diet and choose whole fruit over juice whenever possible.
Limit Your Caffeine
Excessive caffeine can hamper the absorption of vital nutrients and minerals. Coffee can dehydrate you, escalating the risk of bladder infections and urinary tract issues. Plus, it can make you urinate more often and irritate your bladder tissues. Aim to restrict your coffee intake to 3-4 cups daily.
Cut Back on Alcohol
Alcohol can exacerbate urge incontinence and irritate your bladder lining. It can also increase urine acidity, making urinary tract infections (UTIs) worse. Limiting alcohol intake, or quitting altogether, is advised.
Do Kegel Exercises
For women, Kegel or pelvic-floor exercises strengthen pelvic muscles, enhancing your ability to control urine leakage. Regular practice, especially for those with urinary incontinence, can lead to improvement within 3-6 weeks.
Adopt a Healthy Diet
What you eat matters. A balanced diet can shield your body from illnesses. Foods brimming with protein, fiber, Vitamin C, and other essential minerals can fortify your immune system and optimize organ function. High-fiber foods can help you avoid constipation, which can exert extra pressure on your bladder. Steer clear of bladder-irritating foods like tomatoes, oranges, lemons, and spicy dishes.
Stay Active
Regular physical exercise can prevent constipation and help maintain a healthy weight. Excessive weight can lead to fatty tissues around your bladder, increasing pressure and weakening pelvic muscles, making urine control more challenging.
Adopt Good Bathroom Hygiene
Maintain proper hygiene. Don't hold urine for long periods and urinate when the need arises. Proper bladder emptying can avert bladder infections. So, take your time to urinate. Relax.
Wiping from front to back after toilet use can prevent bacteria-induced infections like UTIs, more common in women.
Quit Smoking
Cigarette smoke contains health-damaging carcinogens. Besides affecting the lungs and heart, it also impacts the urinary system. Tobacco contains 60-70 different carcinogens and toxins that can harm organs. It can also irritate the bladder and increase urination frequency. Frequent coughing from smoking can result in urine leakage.
People with unhealthy bladders are prone to urinary tract infections, overactive bladder issues, and urinary incontinence. Thus, maintaining a healthy bladder and urinary system is vital.
If you experience persistent bladder and urinary system symptoms, seek medical advice immediately for an accurate diagnosis and treatment plan.
