Bladder health is a topic many people overlook until symptoms start to surface. However, there are several simple steps you can take to maintain a healthy bladder and potentially prevent issues before they arise.
**1. Don’t ignore the urge to go.**
While it’s normal to hold it occasionally, consistently ignoring the need to urinate can weaken bladder muscles and increase your risk of infections. Aim to urinate roughly every 3-4 hours to maintain healthy habits.
**2. Relax when you urinate.**
Whether sitting or standing, being relaxed is essential for healthy urination. Hovering above the toilet seat can make it difficult for muscles to function properly, which can put unnecessary strain on your body.
**3. Start the conversation with your doctor.**
For men, discussing bladder health may feel uncomfortable, but avoiding the topic can have serious consequences. Certain symptoms, like a weak stream, frequent nighttime urination, or straining, could indicate an enlarged prostate. Addressing these issues promptly with a doctor can help prevent more serious conditions from developing.
**4. Strengthen your pelvic floor with Kegels.**
Even if you’re not currently experiencing bladder problems, women can benefit from strengthening their pelvic floor. Kegel exercises take just minutes a day and can make a big difference in bladder control over time. Consider setting a daily reminder to incorporate these exercises into your routine.
**5. Practice proper hygiene after using the restroom.**
Women can lower their risk of bladder infections by wiping from front to back, especially after a bowel movement.
**6. Know the types of incontinence.**
Understanding the difference between stress and urge incontinence can help you identify the cause of any bladder control issues. Stress incontinence occurs when activities like laughing, sneezing, or coughing cause leakage, often due to weak pelvic floor muscles. Urge incontinence, on the other hand, is the intense need to urinate that sometimes leads to leaking before reaching the bathroom. Speak with your doctor to determine the best treatment for your specific situation.
**7. Stay hydrated.**
Drinking enough water every day helps keep your bladder and other systems functioning properly. While the typical recommendation is eight glasses a day, your ideal intake may vary depending on your activity level and other factors. Try to replace sugary drinks with water whenever possible.
**8. Cut back on harmful habits.**
Certain lifestyle factors can negatively impact bladder health. Common culprits include excessive caffeine or alcohol consumption, smoking, uncontrolled diabetes, hypertension, obesity, and frequently holding your urine for long periods.
**9. Maintain good hygiene and wear breathable clothing.**
Good hygiene is key to bladder health. Regular bathing and wearing clean, loose-fitting clothes made from breathable fabrics like cotton can help prevent infections. Tight clothing and underwear may trap moisture, creating a breeding ground for bacteria.
**10. Urinate after sex.**
Both men and women should make it a habit to urinate after sexual activity to help flush out any bacteria that might have entered the urethra.
**11. Don’t let age define your bladder health.**
While aging can naturally impact bladder control, such as reduced elasticity or prostate growth in men, many issues can be managed or prevented with healthy habits. Don’t accept bladder problems as an unavoidable part of growing older—proactive care can make a big difference.
Bladder issues can limit your ability to live an active, fulfilling life, but staying on top of your bladder health can help prevent problems before they start. Talk to your doctor today about any concerns, and take steps now to ensure you can fully enjoy life at any stage.