How to Maintain Bladder Health at Every Age

The urinary bladder is a hollow organ that holds urine from the kidneys and stores it until we need to pass it out, which is a voluntary process. 

Urinary tract infection (UTI) is a common and painful illness that can be treated with antibiotics, provided the correct one is chosen for the specific urinary pathogen. Before antibiotics were available, UTI caused significant morbidity. Although UTI can occur in both males and females, it is more common in females, except among infants and older adults. After the age of 50, prostatic hypertrophy can cause obstructions in men, and the incidence of UTI becomes almost as high in men as in women. In general, 50-80% of women experience at least one UTI in their lifetime, with most cases being uncomplicated cystitis.

Risk Factors

• Acute cystitis (bladder infection) can be caused by several independent risk factors such as recent use of a diaphragm with spermicide, frequent sexual intercourse, and a history of UTI. 
• Pyelonephritis, on the other hand, can be caused by several factors such as frequent sexual intercourse, having a new sexual partner, having a UTI in the previous 12 months, having a maternal history of UTI, being diabetic, and incontinence. 
• Women with diabetes are more likely to have ASB (asymptomatic bacteriuria) and UTI (urinary tract infection) than women without diabetes, as they have a two to three times higher risk rate.

What Are Some Lifestyle Changes That Can Promote Bladder Health?

Certain bladder problems can cause painful urination or urine leakage in some people. Making lifestyle changes can help the bladder function properly. Here are some tips:

• Urinate completely to avoid any residual urine in the bladder that may cause an infection
• Drink plenty of fluids to flush out bacteria and prevent bladder or kidney stones from forming
• Walk regularly to avoid fluid retention. Patients who have had a stroke, heart attack, or kidney problems with a sedentary lifestyle may develop fluid buildup in their legs, which can cause an active bladder overnight
• Avoid tobacco to prevent bladder cancer
• Learn Kegel exercises to promote perineal muscle strength and prevent incontinence
• Clean the genital area before and after sex to prevent urinary tract infections
• Be in a relaxed position while urinating to make it easier to empty the bladder
• Take enough time to empty the bladder when urinating
• Women should wipe from front to back after using the toilet to prevent gut bacteria from contaminating the urinary tract
• Maintain a healthy weight
• Wear cotton underwear and loose-fitting clothes to prevent moisture buildup, which can cause bacterial growth
• Limit alcohol and caffeine

Are There Specific Exercises Or Dietary Changes That Can Help Maintain Bladder Health?

There are certain exercises and dietary changes that can help maintain bladder health. Pelvic floor muscles can be weakened by various factors such as the surgical removal of the prostate (radical prostatectomy), diabetes, and an overactive bladder.

If you experience urinary or fecal incontinence, or dribble after urination (usually after leaving the toilet), you can benefit from doing Kegel exercises.

What Are Kegel Exercises?

These exercises are aimed at strengthening the pelvic floor, which provides support to the bladder, bowel, and promotes sexual health.

How To Do Kegel Exercises?

If you want to start doing Kegel exercises, follow these steps:

• Find the right muscles: To locate your pelvic floor muscles, stop urination in midstream or tighten the muscles that prevent you from passing gas. Once you've identified these muscles, you can do the exercises in any position. However, it might be easier to do them lying down at first.
• Perfect your technique: Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Do this a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing, or walking.
• Focus on the right muscles: To get the best results, focus on tightening only your pelvic floor muscles. Don't flex your muscles in your abdomen, thighs, or buttocks. Also, avoid holding your breath. Instead, breathe normally during the exercises.
• Repeat three times a day: Try to do at least three sets of 10 repetitions a day.

When To Do Kegel Exercises?

Kegel exercises can be done at any time of the day and should be a part of your daily routine. For example, you can fit in a set of Kegel exercises while doing your routine tasks like brushing your teeth, eating food, or bathing. You can also do another set after you urinate to get rid of the last few drops of urine.

When To Expect Results?

When can I expect to see results from exercising? If you exercise regularly, you can expect to see results within a few weeks to two months, and if you continue to exercise regularly, you will continue to see benefits. It is important to make exercise a part of your daily routine.

To promote bladder health and prevent bladder infections, it is recommended to include whole grains, wheat, bread, nuts, eggs, pears, bananas, green beans, and cranberry juice in your diet.

How Often Should i Empty My Bladder?

There are no specific rules regarding how often one should urinate in a day. It is advised to urinate as often as you feel the need to. The best practice is to empty your bladder completely each time you urinate.

Are There Any Supplements Or Medications That Can Support Bladder Health?

The following is some information regarding supplements and medications that can support bladder health. Some of the best supplements for kidney and bladder health include vitamin D3, CoQ10, and N-acetyl-L-cysteine (NAC). Fruit and vegetable extracts like pumpkin seed and cranberry juice are also beneficial.

Cranberries are particularly helpful for urinary tract health, especially for women, as they contain proanthocyanidins. Taking a cranberry-based supplement daily can be equivalent to drinking two glasses of cranberry juice cocktail per capsule. This can help not only support kidney and bladder health, but also provide whole-body protection against oxidative stress.

What Are Common Bladder Problems And How Can They Be Prevented?

As for common bladder problems, cystitis and urinary tract infections are the most prevalent issues for adults in their reproductive age, both for men and women. On the other hand, urinary incontinence is more common among the elderly population. By adopting healthy dietary habits and performing the recommended exercises, bladder health can be promoted and infections can be prevented.