Bladder Basics: 8 Ways to Look After Your Bladder Health

Understanding how to manage and maintain our bladder health can help to prevent discomfort, infections, and long-term issues, often through simple changes to our lifestyle. 

Check your pee to understand your hydration

This isn’t just about drinking a bit more water: hydration is key to flushing out toxins and preventing infections. We should all aim to consume around 1.5 to 2 litres of water daily, spread evenly throughout the day. 

But how can you tell you are properly hydrated? Simply, check your pee! Pale or straw-coloured urine is a good indicator of proper hydration, while darker urine suggests we need more fluids. While water is best, diluted fruit juices or caffeine-free herbal teas can also support bladder health. However, it’s wise to reduce fluids an hour before bedtime to avoid nighttime disruptions.

Consider what triggers your bladder

For many of us, we find that certain foods and drinks can irritate our bladder, leading to urgency or discomfort. Common culprits include caffeine, alcohol, spicy foods, artificial sweeteners, and acidic items like citrus fruits and tomatoes. 

Keeping a note about what you are consuming can help identify personal triggers and help you to opt for bladder-friendly choices like whole grains, lean proteins, and non-irritating vegetables.

Do your pelvic floor exercises

We know we should be doing them - but how many of us do the recommended amount, daily? Pelvic floor muscles support the bladder, and keeping them strong can prevent leaks and improve control. Kegel exercises are simple yet effective:

1. Find the muscles – Try stopping the flow of urine midstream (just once to identify them, not as a regular exercise).

2. Squeeze and lift – Tighten these muscles for up to 10 seconds, then relax for four seconds. Repeat up to 10 times, aiming for three sets daily.

Practising these while sitting, standing, or lying down ensures they become part of our routine without anyone noticing. Why not trying them while you are sitting in front of a red light, or watching the television?

Pee properly to fully empty your bladder

Rushing or straining during bathroom visits can weaken pelvic muscles over time. Instead, sit comfortably, relax, and allow the bladder to empty fully without force. Use the ‘elbow, knees, wees’ technique: sit comfortably on the toilet, with your feet flat on the floor. Lean forward to place your elbows on your knees, and as you pee, you can gently rock your body back and forth to fully empty your bladder. 

Avoid ‘just in case’ trips, as this can train the bladder to signal urgency too soon and don’t hover over public toilet seats - if you don’t feel comfortable to sit down properly, carry toilet seat liners in your bag, line the loo with toilet paper, and carry a hand sanitiser too. 

Avoid Constipation

When we are constipated, it puts a strain on our pelvic floor and bladder without us realising so maintaining a fibre-rich diet, that’s full of whole grains, fruits, and vegetables, alongside adequate hydration, helps us to go to the loo regularly. 

Pushing, and straining to pass a bowel movement can all add stress pelvic muscles and can affect bladder control. Allowing your ‘call to stool’ to happen naturally and if necessary, try a natural laxative such as prune juice to get things moving. 

Track Bladder Habits

Keeping a bladder health diary helps identify patterns, such as recording fluid intake, bathroom trips, food triggers and any leaks or urgency. This can reveal a lot about your bladder health, and help to guide adjustments in your daily habits.

Choose Comfortable Clothing

Tight clothing or synthetic fabrics can trap moisture, fostering bacterial growth. Opt for loose, breathable cotton underwear to keep your intimate area dry and reduce irritation. If you worry about leaks, try Jude’s Leakproof underwear - super comfortable pants that keep you secure and hold up to 8tsp of urine for reassurance throughout the day. 

Finally - Listen to Your Body

Ignoring the urge to urinate can stretch the bladder and weaken muscles over time. Learning to respond to your body’s natural signals helps maintain healthy bladder function, and support our bladder’s health daily. Remember, small changes can make a big difference!