We rarely talk about bladder health, but we need to know more about it. As people get older, they could get infections related to the bladder.Here are 13 ways to maintain a healthy bladder even when you are getting old.
- Drink enough water. Every day our body needs about six to eight, 8-ounce glasses of water. Water is proven to be the best fluid for bladder health. At least half of our fluid intake should be water. If you have some complications like kidney failure or heart disease, you should first ask your healthcare provider how much fluid is healthy for you.
- Reduce consumption of alcohol and caffeine. If possible, limit the use of alcohol and caffeinated drinks such as coffee, tea, chocolate and sodas. Alcoholic drinks can make you more prone to infections especially in the bladder.
- It is time to quit smoking. Take the necessary steps to quit. If you don't smoke, don't start.
- Eat plenty of high-fiber foods like whole grains, vegetables, and fruits to avoid constipation. Drink enough water, and be physically active to help prevent constipation.
- To maintain a healthy weight, be physically active and eat fruits and vegetables.
- Exercise regularly. Be physically active for at least 60 minutes a day before getting started in the day. It could help prevent bladder problems.
- Do pelvic muscle exercises. Pelvic floor exercises help hold urine in the bladder. This exercise can strengthen your muscles, which can help keep urine from leaking when you sneeze, cough, lift, laugh, or have a sudden urge to urinate.
- Go to the bathroom and urinate more often and when needed. Try to urinate at least every 3 to 4 hours. Holding urine in your bladder for too long can weaken your bladder muscles and make a bladder infection more likely.
- Take enough time to fully empty the bladder when urinating. Rushing when you urinate may not allow you to fully empty the bladder. Holding urine can cause infections.
- Be in a relaxed position while urinating. Relaxing the muscles around the bladder will make it easier to empty the bladder.
- Wipe from front to back after using the toilet. Women should wipe from front to back to keep bacteria from getting into the urethra. This step is most important after a bowel movement.
- To flush away the bacteria that have entered the urethra during sex, it is advised that both women and men should urinate.
- If possible, wear cotton underwear and loose-fitting clothes. Wearing loose cotton clothing will allow air to keep the area around the urethra dry. Tight-fitting jeans and nylon underwear can trap moisture and help bacteria grow.