The good news is, there are regular habits, activities and lifestyle changes which can help to keep your bladder healthy.

Urinate when you need to and fully empty your bladder

Leaving urine in your bladder for too long increases your chances of getting a bladder infection.

When you need to urinate, you should go to the toilet when required and not hold your urine in. Holding urine within your bladder for a prolonged period can weaken the bladder muscles and increase the likelihood of infection. Ensuring your bladder is fully emptied after urination makes it less likely for bacteria to remain within the bladder and cause cystitis. If you stop urinating too soon before you have fully emptied your bladder by tightening your muscles, this can also cause urine to re-enter the bladder and carry bacteria with it.

Drink plenty of water

You have probably heard that drinking water is good for you. Many studies have linked drinking enough water to a range of both physical and mental health benefits.

Drinking water helps to keep your bladder healthy as it flushes out bacteria within your urinary tract, therefore giving infections fewer opportunities to develop within the bladder. It is important to be sensible and monitor your water intake as you don’t want to be having to go to the toilet constantly throughout the day. The NHS recommends that people drink 6-8 glasses of water per day.

Don’t sit down for too long

This is particularly applicable if you sit down a lot throughout the day, for example if you have a desk job. If you do live a more sedentary lifestyle then you may be more prone to having fluid build-up in your legs. This can cause bladder issues during the night as you may need the toilet on a regular basis.

Sitting all-day can also lead to other bladder issues, particularly if you are male. Potential bladder issues from sitting down too much and not getting enough exercise include needing to urinate more often than usual, urgent urination, not being able to fully empty your bladder and also having a weak urinary stream.

Clean your genitals properly

More women than men get bladder infections. The primary reason for this is that females have a shorter urethra than males and the female urethra is also closer to the anus. The urethra is a vessel responsible for transporting urine from the bladder to an external opening.

Women are advised to wipe from front to back which limits the chance of bacteria like E. coli entering the urinary tract and causing an infection. Sex can also lead to bladder infections so cleaning the genital area before and after sex is also recommended for preventing cystitis.

Take stock of what type of foods you are eating

If you are experiencing bladder problems, like having to go to the bathroom more than usual, then your diet could be a factor. Acidic foods including citrus fruits like oranges, lemons and limes, in addition to tomatoes, have been linked to exacerbating bladder related problems. Foods which are high in salt can also lead to bladder problems too.

Excessive levels of sodium intake can result in frequent urination, with the issue being particularly noticeable at night. Varieties of spicy food, such as those containing chilli peppers and other spices can also worsen symptoms if you already have bladder issues

Quit smoking

The negative impact of smoking on your health is well documented. Smoking has been linked to a number of health issues and illnesses. The negative impact which smoking can have on the health of your bladder is less well-known.

You are up to three times more likely to get bladder cancer if you smoke. Tobacco use causes other problems too as it makes you more likely to develop a chronic cough and this can worsen bladder problems by placing more pressure on the bladder which can potentially lead to urinary incontinence.

Limit alcohol and caffeine intake

Both alcohol and caffeine are diuretics which mean they cause you to urinate more frequently. A lot of people like a morning coffee or tea and a drink with friends at the weekend, whether that’s a few beers, wine or spirits.

Alcohol and caffeine intake in moderation should not cause any problems but if you feel like you are experiencing issues and are maybe over-doing it on this front then it might be a good idea to scale it back a little bit. Too much alcohol and caffeine can also lead to sleep disruption and other issues.

Take natural supplements like D-mannose

If you suffer from cystitis (bladder infections) then natural supplements could help. Antibiotics are often prescribed for bladder infections, but prolonged use of antibiotics can lead to them becoming less effective. D-mannose is a simple sugar and occurs naturally in certain fruits and vegetables including cranberries, apples, broccoli and green beans.

Research has shown the potential for D-mannose to be effective in the eradication of E. coli bacterium from the bladder, which is the cause of most water infections. D-mannose is natural and can be taken on a regular basis for maintenance purposes. If you are interested in D-mannose, you can choose from both capsule and powder supplements. Cranberry capsules are also chosen by people suffering from bladder infections.

Strengthen your pelvic floor muscles

If you have strong pelvic floor muscles, then you will find it easier to control your bladder. Your pelvic floor muscles help to control the urethra which carries urine from the bladder to the outside of your body. Weak pelvic floor muscles are a more common issue in women. If you have bladder problems and they have been attributed to weak pelvic floor muscles, there are ways in which you can strengthen this area:

• Kegel exercises

These exercises involve squeezing your pelvic floor muscles for three seconds, as if you are preventing yourself from urinating, and then repeating several times with rests of three seconds between each set. You can speak to your doctor about how often you should repeat these exercises.

• Biofeedback

This process involves sensors being placed near the muscles and is used to determine whether or not you are using the correct muscles during your Kegel exercises. 

• Vaginal Weights

This is something else which can be used as part of Kegel exercises. You place a weight inside your vagina and perform the exercises with the aim of trying to keep the weight from falling out. As your muscles get stronger you can use heavier weights.

Be careful how much you drink at certain times

Ensuring you drink plenty of water actually helps to promote good bladder health. However, if you struggle with urinary incontinence then it is a good idea to be careful with regards to how much fluid you drink at certain times.

Many people with urinary incontinence have particular problems at night, with sleep being disrupted by the need to get up and go to the bathroom on a regular basis. Therefore, limiting your fluid intake in the hours prior to bedtime is recommended. Likewise, if you know you are going somewhere which might not have easily accessible toilet facilities, you might want to limit your fluid intake beforehand.

Maintain a healthy weight

Eating a balanced diet, getting regular exercise and maintaining a healthy weight are all positive factors which contribute to your overall physical and mental wellbeing.

By maintaining a healthy weight, you can also help to keep your bladder healthy too. Carrying too much excess weight can put added pressure on your abdomen and your bladder and this can result in urine leakage. Although exercise is just one contributing factor of maintaining a healthy weight, people who are more active tend to experience fewer bladder problems than those who live a more sedentary lifestyle.

Try to combat constipation

The muscles and nerves which control your bladder are actually closely linked to those which control your bowel movements too. Furthermore, the bladder and colon are situated within close proximity to each other within the human body. Large amount of stool within the colon can actually place pressure on the bladder which can result in the bladder not filling up as much as it should and not contracting when it needs to.

Constipation may even cause the bladder to not empty completely. Ways to combat constipation include exercising regularly, drinking plenty of water and eating foods that are high in fibre, such as, fruit, vegetables, beans and lentils.

Wear cotton underwear

This one is related to women’s bladder health. Cotton is the best underwear material if you’re a woman looking to prevent bladder problems. Cotton is both highly breathable and absorbent, whereas underwear made from lycra and other synthetic materials like spandex and nylon trap both heat and moisture, providing bacteria with the perfect environment in which to thrive and potentially cause a UTI.

Manage the medication you are on

Different types of medication can contribute to bladder problems, so it is important that you assess and manage the medication you are taking if you are experiencing issues.

Drugs for high blood pressure, antihistamines, sedatives and antidepressants have been related to bladder issues. The best thing to do is talk with your doctor if you believe that your medication is causing bladder problems or making your current bladder issues worse.

Visit your doctor if bladder problems persist

If you are following many of the recommendations above but are still experiencing bladder problems, then you should visit your doctor. There is a good chance your doctor will identify the issue(s) and provide you with a tailored plan to promote your bladder health in the future.

References

https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/in-depth/bladder-control-problem/art-20046597

https://www.everydayhealth.com/bladder-health-pictures/keep-your-bladder-healthy.aspx

https://urology.ucsf.edu/patient-care/children/constipation#:~:text=Constipation%20and%20Urology&text=Large%20amounts%20of%20stool%20in,bladder%20to%20not%20empty%20well.

https://www.healthline.com/health/bladder-control#treatment-plan

The post 15 Ways To Keep Your Bladder Healthy appeared first on Naturesupplies.

Not only are there different types of bladder problems but there are various reasons why these issues arise. Certain people are also more prone to having bladder issues. If you do suffer from bladder problems, there is a good chance you can relieve symptoms through good habits in addition to supplements and medication.

Types of bladder problems

The two most common types of bladder problems which you are likely to experience are Overactive Bladder (OAB) and Urinary Tract Infection (UTI), more specifically a bladder infection. Each of these bladder problems have different causes, symptoms and potential treatments. Something else which might occur as a result of bladder problems are bladder stones. Although certain issues are more complicated than others, there are things you can do in order to help reduce the risk of having bladder problems in the future. If you have bladder problems on a regular basis then you may be asking yourself why these issues reoccur. Speaking to your GP is advisable as your doctor may help to identify why you continue to suffer with bladder problems.

What is overactive bladder?

Around 12% of the total adult population suffer from an overactive bladder, also known as OAB syndrome. OAB syndrome is a condition which means you are incapable of holding your urine normally. Overactive bladder often gets confused with urinary incontinence however this is just a symptom linked to having an overactive bladder and is not a condition. People with overactive bladder can experience a range of symptoms. Having overactive bladder can cause anxiety and stress, impacting negatively on your quality of life by disrupting your daily routine and also your sleep pattern.

What can cause overactive bladder?

You may have overactive bladder for a range of different reasons. Your OAB may be a result of a medical condition, lifestyle choices or a combination of both. If you have overactive bladder there are also certain foods and drinks you may want to avoid, and also specific lifestyle choices you may have to make to ensure you do not worsen the problem. Overactive bladder is more common in the elderly and slightly more prevalent in women than it is in men, however this could be a consequence of females being more likely than males to report symptoms of OAB.

Which food and drink can worsen overactive bladder symptoms?

If you suffer from overactive bladder then you may be looking for ways to reduce the symptoms. Avoiding certain types of food and drink, switching to a healthier lifestyle and carrying out certain exercises might help to relieve some of these symptoms. We take a look at what you can do in order to relieve OAB symptoms below:

Tea and coffee – Although not necessarily a direct cause, the caffeine within both tea and coffee can exacerbate overactive bladder symptoms. Like alcohol (see below), caffeine is a diuretic which means it results in a greater urine output.

Alcohol – Limiting the amount of alcohol is also recommended if you have overactive bladder. The alcohol within the likes of beer, wine and spirits can disturb signals to the brain which are informing you that you have bladder overflow.

Citrus fruits – Fruits which fall into this category include lemons, oranges, limes and grapefruits. Research has shown that citric acid worsens bladder control. You should still include fruits as part of your diet but less acidic options like apples and bananas are recommended.

Tomatoes & tomato related products – Just like the fruits mentioned above, tomatoes contain citric acid which can irritate the bladder. There are also a range of tomato-based products which can exacerbate bladder problems too, such as pasta sauce, salsa and ketchup.

Carbonated Drinks – Aggravation to the bladder can be caused by carbonated drinks if you have OAB. The culprit seems to be the fizz within these drinks. Carbonated drinks which also contain caffeine can provide a double whammy for those struggling with overactive bladder.

Spicy (Hot) Foods – Spicy and hot foods, containing chilli peppers and spices, can cause irritation to the bladder. However, if you have overactive bladder and are a fan of spicy food then it is a good idea to experiment first before cutting out your favourite spicy foods altogether.

Processed Foods – The problem with processed foods is that they contain artificial flavourings and preservatives which can irritate the bladder and increase OAB symptoms.

Sweeteners – These are often used as a substitute for sugar in many soft drinks. Both artificial and natural sweeteners, however, can further increase the severity of overactive bladder.

Cranberries – Although cranberries and cranberry juice are considered effective for relieving symptoms of UTI’s and bladder infections (more about that later) they are not recommended for OAB because the acidic nature of cranberries can irritate the bladder.

Onions – Onions, particularly when raw, are said to cause people with overactive bladder to have an increased urge to urinate. Cooked onions are considered a better option for those with OAB

What is a Urinary Tract Infection (UTI)?

A Urinary Tract Infection is an infection in any part of the urinary tract which includes the kidneys, bladder and urethra. Here are the specific names for these three different types of UTI:

Bladder Infection – Cystitis

Urethra Infection – Urethritis

Kidney Infection – Pyelonephritis

As we are focusing primarily on bladder problems, we will take a closer look at cystitis, its symptoms, causes, and how this infection can be both prevented and treated. 

What is cystitis?

Cystitis, which is also known as a bladder infection or water infection, is inflammation of the bladder and is among the most common forms of UTI. It is caused by bacteria entering the bladder via the urethra, which is the tube which carries urine out of the body. Although uncomfortable and irritating, cystitis is not usually considered a serious problem and either antibiotics or natural supplements (or a combination of both) can usually relieve symptoms quickly. Mild cystitis will often go away naturally without any treatment at all. However, some bladder infections which are left untreated can lead to more serious problems like kidney infections. Bladder infections are more common in women than they are in men as a result of the female urethra being short and also its closer proximity to the anus.

What makes you more likely to suffer from cystitis?

Being sexually active (women) – Females will sometimes get cystitis from having sex as a result of bacteria entering the urinary tract via the urethra. It is recommended that women pee after sex as this can cleanse the urethra from potentially harmful bacteria which could cause infection.

Wiping from Back to Front (women) – After going to the toilet it is recommended that females wipe from front to back as this will help to prevent bacteria from entering the urethra.

Having a urinary catheter (thin tube) inserted into your urethra to help to drain the bladder of urine

If you are pregnant – This can place greater pressure on the bladder and therefore make you more susceptible to getting cystitis

Having diabetes – High sugar levels in the urine can make the bladder a breeding ground for bacteria. 

Using a diaphragm for contraception – Spermicides in diaphragms can kill ‘good’ bacteria in the vagina and therefore increase the chances of ‘bad’ causing infections

Having a weakened immune system – Your immune system may have an overaction to a previous infection and this can therefore make you more prone to bladder infections in the future

What to do for Cystitis?

If you have cystitis then you will want to relieve the symptoms quickly, particularly if you are experiencing pain when you go to the toilet. There are ways in which you can potentially relieve cystitis symptoms without having to visit your GP and these are:

Drink plenty of water – This helps to ‘flush out’ bacteria from your bladder and will hopefully lead to a quicker recovery from your bladder infection

Take natural supplements like D-mannose – which is a natural sugar. You can also take cranberry capsules to help relive the symptoms of cystitis.

Take ibuprofen or paracetamol – This will provide pain relief from cystitis

Urinate frequently – Pee regularly and ensure you empty your bladder fully when you go to the toilet

Avoid having sex – This could agitate the area further, may cause pain and could lead to more bacteria entering the bladder

When should you visit your GP for cystitis treatment?

If you are struggling to get rid of cystitis or have particularly bad symptoms, then you should visit your GP. It is likely that your GP will prescribe you antibiotics in order to eradicate the infection.

D-mannose for recurrent cystitis and prevention

This simple sugar has been used by those suffering from recurrent cystitis. It is thought that D-mannose has the capability to eradicate the harmful E. Coli bacteria which causes cystitis in the first place by attaching itself to the bacteria before being removed from the urinary tract during urination. D-mannose is considered safe for long-term use with the vast majority of people who have taken D-mannose reporting no side-effects. D-mannose can be bought in either capsule or powder form. If you suffer from bladder infections on a regular basis then you may see D-mannose as a potential long-term alternative to antibiotics and a natural way of managing and preventing cystitis.

Cranberry capsules for recurrent cystitis and prevention

Studies have shown that Cranberry Capsules can be effective when it comes to tackling recurrent bladder infections and UTI’s. Cranberry contains something called A-type proanthocyanidins (PACs) and this helps to prevent the E. coli bacteria from adhering to the bladder wall and causing cystitis.

What are Bladder Stones?

Bladder stones form within the bladder as hard lumps of minerals. Both men and women can get bladder stones, but they are more prevalent in men over the age of 50.

What causes bladder stones?

Bladder Stones occur when you cannot fully empty your bladder of urine. One of the waste products in urine is called urea. This waste product is made up of nitrogen and carbon and if urine remains in your bladder the chemicals within urea will form crystals which harden over time to form bladder stones.  

What makes you more prone to getting bladder stones?

Having an enlarged prostate (men) – Prostates are a small gland, found only in men, between the penis and the bladder. Older men might experience enlarged prostate, and this causes the prostate to press on the urethra and therefore block the flow of urine. If this is not treated, then this can lead to an increased risk of getting bladder stones.

Neurogenic Bladder – This refers to the nerves which control the bladder being damaged. This nerve damage prevents someone with Neurogenic Bladder from emptying their bladder fully. This can be caused by damage to nerves in the spine in addition to motor neurone disease and spina bifida. Those with neurogenic bladder usually have a tube named a catheter inserted in order to drain the bladder but this can still leave some urine inside the bladder.

Cystocele (women) – This a condition which only affects women. Cystocele causes the bladder wall to become weaker and drop down into the vagina, therefore blocking the flow of urine out of the bladder. 

Poor Diet – It is unusual for bladder stones to be a result of a poor diet in the UK and is much more common in the developing world. A diet which is rich in foods containing high amounts of fat, salt and sugar and not containing enough vitamins including vitamin A and B makes it more likely for bladder stones to develop.

How do you know if you have got bladder stones?

If you are displaying any symptoms of bladder stones including abdominal pain and cloudy/dark urine, then you need to go and see your GP. Here is how your doctor will diagnose bladder stones:

Urinalysis – This is used to identify any crystallisation, infection or any another abnormality in your urine.

CT Scan – The specific type of CT scan used to diagnose bladder stones is called a Spiral CT scan and is more effective than normal CT scans. This scan will check for any complications within your bladder.

Pelvis ultrasound – By using soundwaves, this ultrasound is capable of creating images of the inside of your body and these will help your doctor to see if stones are present within your bladder. 

X-Rays and intravenous pyelogram

An X-Ray will be able to see inside the bladder and highlight any abnormalities which are present.

With an intravenous pyelogram, you will have a dye injected within your veins, flowing through your blood before reaching your bladder. The dye will help to bring any abnormal formation to the attention of doctors and an X-Ray will be taken to show these results.

How do you get rid of bladder stones?

Sometimes, bladder stones will pass naturally, particularly if they are small. If this is not possible then procedures must be taken to remove the stones:

Breaking bladder stones apart – This involves a small tube with a camera attached being inserted into the bladder to enable the doctor to see where the stone is. Once the stone has been located, a laser, ultrasound or alternative method is used to break the stones into smaller pieces before flushing them from the bladder.

Removing bladder stones through surgery – Sometimes the bladder stones are too large to be broken up and therefore need to be removed through surgery by your doctor. 

References

https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/symptoms-causes/syc-20352808

https://www.healthline.com/health/overactive-bladder-vs-urinary-incontinence-vs-uti

https://my.clevelandclinic.org/health/diseases/14248–overactive-bladder-#:~:text=Overactive%20bladder%20describes%20a%20combination,Lifestyle%20changes%20may%20help.

https://www.nhs.uk/conditions/bladder-stones/

https://www.healthline.com/health/11-foods-to-avoid-if-you-have-oab

https://www.nhs.uk/conditions/urinary-tract-infections-utis/

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