We take preventive steps for many concerns — from the moisturizer that promises to ward off wrinkles to the exercise to prevent serious heart issues. Since November is Bladder Health Awareness Month, we want to spotlight preventive measures for this important organ.
Taking steps now to promote bladder health can prevent serious health and quality-of-life issues, such as urinary incontinence.
In the following, the team of urinary tract experts here at Arizona Urology presents some great bladder health tips for both men and women.
1. Drink plenty of water
We’re kicking this off with one of the more obvious bladder health tips — drink plenty of fluids, mostly in the form of water. When you drink 6-8 cups of water a day, you're constantly flushing your urinary tract, which helps with function and keeps harmful bacteria from settling into your urinary tract, which can lead to urinary tract infections.
2. Pee regularly throughout the day
Any time you need to pee, please get to the bathroom and don’t hold your urine, which can stress your bladder. Most people should urinate about 4-8 times per day.
3. Watch the caffeine
Caffeine can excite your bladder, so you urinate quickly after that cup of jo. So, if you want a calm and relaxed bladder, we recommend watching your caffeine intake.
4. Pee right before bed
While it isn’t always possible to get through the night without urinating, a good, and admittedly obvious, rule of thumb is to hit the head before you go to bed, even if you don’t feel like you need to.
5. Women, watch how you wipe
Women should always wipe from front to back to avoid cross-contamination between the anus and the opening of your urethra.
6. Don’t rush when you urinate
When you urinate, don’t rush through the process. Relax your muscles and allow the urine to stream until your bladder empties. Rushing through urination can leave urine in the bladder, which isn’t healthy.
7. Exercise that pelvic floor
About 423 million people worldwide have some form of urinary incontinence, and one of the best ways to fight back or, better yet, prevent the issue is by having a strong pelvic floor. This band of muscles supports the organs in your pelvis, including your bladder, and keeps them positioned properly for optimal function.
So, get cracking on your Kegels to keep this support strong and healthy and your bladder in the right position. If you don't know what Kegels are, click here.
8. Get help at the first signs of trouble
Whether you’re dealing with some minor incontinence or some blood in your urine, we recommend seeking our help whenever there’s an abnormality in your urinary function. We want to be able to step in quickly to avoid potentially larger problems down the road.
If you have more questions about safeguarding your bladder health, we're here to help. Simply contact one of our locations in Phoenix, Goodyear, Gilbert, or Glendale, Arizona, to schedule an appointment.