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Written by
Kate Dyson
Kate is an award-winning content specialist who is passionate about women's health. Kate writes to empower women to understand their hormones, gynaecology and overall health.
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Magnesium-Rich Foods
ngredients like pumpkin seeds, quinoa, and leafy greens that contain magnesium can help reduce bladder spasms and support muscle relaxation, making them ideal for managing overactive bladder symptoms.
Low-Acidity Diet
Choosing foods low in acidity, such as pumpkin, butternut squash, and carrots, helps minimise bladder irritation and supports urinary health for those with overactive bladder.
Overactive Bladder
Overactive bladder (OAB) is a condition characterised by a sudden and frequent urge to urinate, often accompanied by involuntary bladder contractions, which can impact daily activities and quality of life. Managing it involves dietary and lifestyle adjustments to reduce symptoms and support bladder health.
5 Ways to Show Your Bladder Some Love
When our bladder is happy, we feel more comfortable, confident, and in control. But when it’s feeling a bit unloved, it might not work as well as it should - leading to urgency, leaks, and discomfort and in turn, that makes us feel low, out of control of our body and constantly worrying about leaks and urgency.
Don’t worry - there are lots of ways we can show our bladder some love and keep it in tip top shape, too!
Here are four ways to love your bladder this February:
1. Eat Bladder-Happy Foods
What we eat has a surprisingly big impact on the health and happiness of our bladder. Foods and ingredients such as citrus, caffeine, spicy meals, and artificial sweeteners, can irritate the bladder and make urgency and leaks worse. Instead, focus on bladder-friendly foods like:
Fibre-rich options (whole grains, leafy greens) to keep digestion smooth and avoid constipation, which can put pressure on the bladder.
Magnesium-rich foods (pumpkin seeds, bananas) to support muscle function, including the bladder.
Hydrating foods (cucumber, watermelon) to keep urine diluted and less irritating.
A balanced, nutrient-rich diet can help keep the bladder calm and working well.
2. Drink Plenty of Water (but at the Right Times)
It’s tempting to cut back on water if you’re struggling with leaks, but staying hydrated is essential for a happy bladder. Dehydration can lead to concentrated urine, which is more irritating and can make urgency worse, and potentially lead to urinary tract infections (UTIs). Aim to:
Sip water steadily throughout the day rather than chugging large amounts at once.
Reduce fluids close to bedtime if you struggle with waking up in the night to pee.
Swap caffeine and fizzy drinks for herbal teas or plain water to avoid bladder irritation.
Your bladder loves balance! Giving it enough water to stay healthy, but not so much that it's working overtime is important so aim for 8 glasses a day for optimum health.
3. Take Jude Bladder Control Supplements
If leaks, urgency, or frequent trips to the loo are getting in the way of daily life, Jude Bladder Control Supplements can help. They’re packed with pumpkin seed extract and soy germ extract, ingredients that support pelvic floor and bladder muscle function and help reduce leaks. Regular use can:
Strengthen bladder muscles for better control.
Reduce trips to the loo, especially at night.
Help you feel more confident and comfortable.
Supporting the bladder with the right nutrients makes all the difference and supplements are an easy way to support your diet to nurture your bladder.
4. Do Your Pelvic Floor Exercises
A strong pelvic floor means better bladder control, but this area of the body needs regular exercise, just like any other muscle. Simple pelvic floor exercises can:
Improve bladder support and reduce leaks.
Help with urgency by strengthening the muscles that control urine flow.
Make peeing feel easier and more complete.
Try squeezing and lifting the pelvic floor muscles (like you're stopping a wee mid-flow) for a few seconds, then relaxing. Ten squeezes, 3 times a day will ensure that your pelvic floor is getting a great workout to support your bladder.
5. Pee Properly (Elbows, Knees, Wees)
Yes, there’s a right way to wee! Rushing to the loo, hovering over the toilet, or straining can make bladder issues worse. Instead:
Sit properly on the toilet with your feet flat on the floor and knees slightly higher than your hips (a small stool under your feet can help).
Relax your tummy and take your time - don’t push or strain.
Wait a few seconds after you think you’re done to make sure you’ve emptied your bladder completely.
Better peeing habits can reduce the risk of leaks, infections, and bladder discomfort.
Show Your Bladder Some Love
Looking after our bladder doesn’t have to be complicated—small daily habits can make a huge difference. Whether it’s eating bladder-friendly foods, staying hydrated, taking Jude Supplements, strengthening the pelvic floor, or simply sitting properly when we pee, every little step helps.
Jude’s clinically proven supplements give you better bladder and pelvic floor control, helping you sleep through the night and regain the freedom to live life on your own terms. With just one capsule morning and night, you'll have relief from need-to-go urgency in just 12 weeks.