When it comes to taking care of our urinary bladder, drinking water is probably the only advice that we’re well-acquainted with. So, most of us (if not all of us!) are in the dark about how to take care of our bladder, and worse, many of us aren’t even aware that we should be caring for it more consciously.
Tips You Should Follow For A Healthy Urinary Bladder
1. Hydrate Through The Day
It isn’t for no reason that we need to refill ourselves with at least 8 glasses of water every day. It is not just essential to drink water to keep yourself hydrated but also to flush out the toxins and bacteria from your system, which are most likely to otherwise cause health concerns. Therefore, it is essential for you to load up on water, and fresh fruit juices and vegetables at regular intervals throughout the day. What’s more, not just any liquid will do the trick for you. You need to avoid or at least reduce the consumption of beverages like coffee and soda, which are diuretics that make you want to run to the bathroom every now and then, and do nothing to maintain bladder health.
Bonus Tip: Ideally, drink water two hours before hitting the bed to avoid disrupting a good night’s sleep.
2. Pee When You Feel The Pressure
Easier said than done, this can sometimes prove to be a challenge because clean public toilets still aren’t a reality everywhere. It leaves most of us with no choice but to hold on to our pee for hours on end, waiting to get back to the comfort of our own washroom back at home.
But, not relieving yourself when you want to pee exerts pressure on your bladder. And if you’re in the habit of holding on to your pee often, you will become more susceptible to Urinary Tract Infections (UTIs)—which are far more common among women than men. And don’t just urinate when you feel the pressure but also, empty out your bladder entirely. Ensure you are comfortable when you are about to pee because that would relax the muscles surrounding the bladder, making it easier for you to clear out your bladder fully. Don’t be in a rush to get up until the end of the performance.
3. Follow A Fitness Routine
Peeing at regular intervals helps prevent fluid accumulation in our bodies, especially in our legs, which is so typical among sedentary people, those with heart diseases, and pregnant women. It is also the reason why your bladder becomes full at night, even though you may not have had water at bedtime. This will lead to you waking up mid-sleep to relieve yourself. Interestingly, a regular fitness routine can do wonders in preventing fluid retention throughout the body. So, make sure to sweat it out and help your body flush out those toxins regularly.
Bonus Tip: Go a step further and practice your Kegels. This exercise involves tightening and releasing the muscles of your pelvic floor to strengthen them and is a great way to reduce urinary incontinence, make sex more pleasurable, and help your area down under regain elasticity after vaginal childbirth.
4. Clean Your Area Down Under Before & After Sex
Not following a hygiene routine after a hot sesh between the sheets can have an adverse effect on your bladder. It can lead to infections and other diseases. Make sure to pee after sex to flush out the harmful bacteria and pathogens that may cause UTIs and other infections as serious as STIs (Sexually Transmitted Infections). Not just that, but also wash your lady bits with water and mild, fragrance-free soap to clean the bacteria and other infections that may be on the surface of your vulva or in the folds of your vaginal lips.
Bonus Tip: Steer clear of vaginal washes. Your vagina is self-cleaning and has a naturally acidic PH balance that can get messed up because of the vaginal wash. Stick to simple soap and water, and don’t douche.
5. Kick The Butt To Reduce The Risk Of Bladder Cancer
One of the primary risks of smoking is the raised risk of developing urinary bladder cancer, which is at least three times more common among those who smoke regularly. And this is just one of the many serious, life-threatening health conditions that regular smokers are susceptible to. Not only first-hand smokers but secondary smokers as well. So a key way to maintain the health of your bladder long-term would be to prevent both active and passive inhalation of nicotine.
6. Lead An Active Life
A dedicated, regular fitness routine isn’t sufficient to maintain overall bladder health. Staying active throughout the day has been closely associated with the absence of LUTS (Lower Urinary Tract Symptoms). LUTS is accompanied by a weak urinary stream, urinating at night, incomplete emptying, and urinating too frequently. Research indicates that people who lead a sedentary life of more than 5 hours are at a greater risk of being susceptible to LUTS. Even if you have to sit for long hours at work, make sure that you leave your chair and flex your muscles once every hour for at least 5 minutes, or better still, go for a standing desk.
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