Improve Your Bladder Health: Tips That Really Work

Did you know that bladder issues affect approximately half of all adult women?

All urinary conditions from common issues like urinary tract infections to more chronic ones like urinary incontinence can significantly impact your quality of life in different ways.

As you grow older, your risk for bladder problems increases significantly. So, what can you do to maintain and improve your bladder health? In this article, we'll provide you with some tips that actually work. We'll also explore the telltale warning signs to look out for and answer your commonly asked questions.

Telltale Warning Signs Of Bladder Problems

The first step in improving your bladder health is knowing whether or not you have a problem. So, what are the early warning signs to look for, and what pee problems are indications of a more serious concern?

• Urinary incontinence: A primary indicator of bladder problems is leaks. Many people consider urinary incontinence to be a major loss of bladder control. But, it can display as small leaks that progressively get worse.

• Overactive bladder: You might notice that you frequently feel the need to pee despite a recent trip to the toilet. This is a sign you have an overactive bladder which is often connected to urge urinary incontinence.

• Bedwetting: When adults experience bedwetting, it can be an indicator of weak bladder muscles.

Some of the other indicators of a more serious issue include frequent UTIs, painful urination, blood in urine, cloudy urine, and the inability to pee even when you feel the urge to. If you experience any of these symptoms, you should book an appointment with your GP. While your symptoms could be indications of a simple UTI, they could also be caused by something more serious.

How To Improve Bladder Health

Bladder problems can be quite scary and frustrating to experience. The good news is that there are plenty of ways to alleviate your symptoms and improve your bladder health—from pelvic floor exercises to eating the right foods.

All of these tips apply even if you aren't experiencing any problems. They're a great way to be proactive about your bladder health.

Understanding your bladder

Located in the pelvic region, the bladder is a balloon-shaped organ that is responsible for storing and releasing urine. The bladder expands as it receives urine from the kidneys and sends a signal to the brain once it's full. Most bladders have the capacity to hold between 200 and 350 millilitres of urine.

Once full, the brain sends a signal to the bladder that it's time to go to the toilet. The bladder muscles then squeeze the urine out, and the urine exits the body through the urethra. To get a better understanding of how often you pass urine and at what times of the day, you may want to keep a bladder diary.

Focus on pelvic floor exercises

The pelvic floor muscles, lie like a hammock under the bladder and provide support. Weak pelvic floor muscles can result in incontinence and a variety of other issues. These muscles can become weak due to pregnancy, childbirth, menopause, obesity, ageing, and other lifestyle factors.

Fortunately, there are many ways in which you can actually strengthen your pelvic floor muscles, including pelvic floor exercises. These exercises are best done under the guidance of a professional physiotherapist. Kegel exercises typically involve contracting and releasing your bladder muscles in an effort to strengthen them. Other exercises which can also help include pilates and belly dancing.

Prevent urinary tract infection (UTI)

Urinary tract infections are caused by bacteria in the urinary tract. The bacteria usually enters through the urethra and comes in the form of faeces that have not been wiped away properly. This bacteria (typically E.coli) irritates the urinary tract and results in an infection.

Some of the most common symptoms of UTIs include:

• Pain when passing urine

• Frequent urination

• Bloody or cloudy urine

• Lower back pain

• Fever and chills

You can try to prevent UTIs by always choosing to wipe from front to back, not holding in your pee, drinking enough water, and always urinating after sex.

Eat the right foods and avoid bladder irritants

A healthy diet can do wonders for your bladder. In addition to drinking plenty of water, you should also try to incorporate more of these healthy foods in your diet:

• Vegetables like carrots, green beans, and potatoes

• Fruits like cranberries, pears, and blueberries

• Lean protein

Just as some foods promote bladder health, others act as bladder irritants and can make your bladder problems worse. Some of the most common irritants include:

• Caffeinated drinks

• Alcohol

• Artificial sweetener

• Acidic foods including citric fruits

Maintain a healthy weight

If you are overweight, this extra weight puts additional pressure on your bladder and can weaken your bladder muscles. We know that losing weight can be difficult, but you can start by eating more healthily and moving your body more to work on creating some good habits little by little.

If you are struggling to maintain a healthy weight, you should also speak to your general practitioner. There could be an underlying issue that is causing your weight gain or they may be able to recommend weight loss medication..

Reduce stress levels

Stress can lead to and worsen all sorts of issues, including digestive and kidney diseases. Stress can also make your bladder problems worse. If you are someone who stresses a lot or has a stressful working environment, consider getting into stress-reducing activities like yoga and mindfulness techniques.

Remember to take some time out for yourself and do something you enjoy. Take a relaxing bath every now and then, book a massage, and spend time relaxing with your loved ones. If you suffer from anxiety or depression, it is also important to discuss your symptoms with your doctor and come up with a management plan together.

Take bladder supplements

If you are experiencing symptoms of overactive bladder or stress incontinence then you may want to consider taking bladder support supplements. It is important to check with your GP before taking a new supplement to ensure it is suitable for your unique health needs. Jude's bladder control tablets ware packed with natural ingredients that aim to help you gain control over your bladder in just 12 weeks.

Avoid constipation

Did you know that constipation is one of the top causes of bladder issues, as your bowel health and bladder health are closely linked? When you are constipated, there is a build-up of stool in the lower part of your colon. This can put an immense amount of pressure on your bladder and cause you to pee more frequently than normal.

In order to avoid constipation, you should eat fibre-rich foods, exercise regularly, and drink enough water. If none of these lifestyle changes work, you may want to look into taking a laxative or book an appointment with your GP to sort out the issue. Most people don't even realise the severity of their symptoms until they see a doctor.

Don't hold in your urine

Do not hold in your urine when you feel the need to pee. It's important that you empty your bladder at regular intervals throughout the day. Holding in your urine can weaken your pelvic floor muscles over time and increase your risk of bladder infections.

Most people pee between 4 and 6 times a day, so aim for somewhere in this region. A healthy number of bathroom trips will also depend on your age, where you live, and your lifestyle.

FAQs

What are the best fluids to drink for bladder health?

Water is undoubtedly the best fluid to drink if you want to avoid bladder problems. However, if you're looking for other drinks to include in your diet, you should try red bush tea, diluted fruit juices, probiotic yoghurt drinks, and herbal teas. You should avoid things like alcohol and any carbonated or caffeinated drinks.

Are cranberries good for bladder health?

Yes. Cranberries are thought good for bladder health as they help prevent bacteria from sticking to the bladder wall. This is why cranberry juice is often recommended for those who have a urinary tract infection or other bladder issues. However, bear in mind that cranberry juice can be high in sugar so it is not a good option for everyone. Secondly, a Cochrane review into the topic noticed that it was not effective in preventing UTIs in pregnant women or elderly individuals.

What are the signs of an unhealthy bladder?

Some of the most common signs of an unhealthy bladder include painful urination, the constant urge to pass urine, urinary incontinence (leaks), and bedwetting. If you experience any of these symptoms, you should book an appointment with your general practitioner.

Final Thoughts

Yes, bladder issues can be very frustrating and even embarrassing at times. However, just know that you are not alone and that there are plenty of ways to manage your condition, improve your bladder health, and live a normal and happy life!

Here at Jude, we are passionate about women's urinary health, and we want to spread awareness about it through the highly informative articles on our website. Additionally, we have created an innovative line of bladder health supplements, incontinence pads, and washable incontinence underwear to provide relief to anyone who may be experiencing incontinence or other bladder issues.

Better bladder health is accessible, especially if you commit to understanding your condition and taking positive steps in the right direction.