One never thinks about the bladder until some ailment starts to arise. Its function is to store urine until you are ready to expel it; Sometimes, however, problems can arise that compromise it, causing inflammation, stones, infections, cancer or incontinence. You can prevent bladder disorders by keeping it healthy through diet and healthy lifestyle choices.
Steps
Part 1 of 2: with the Power
Step 1. Drink lots of water
Experts recommend men to drink 12 glasses of 250ml (three liters) of water per day, while women drink 9 (just over two liters). Water helps expel toxins and lower the risk of kidney or bladder infections. Drinking plenty of fluids also helps to avoid constipation, an important factor because the constipated bowel could press on the bladder, irritating it and causing discomfort.
- Since the body is made up mainly of water, drinking a lot of it helps keep you healthy, maintains body temperature, acts as a "shock absorber" for the nervous system and lubricates the organs.
- Your fluid needs can change based on your level of physical activity, sweating, sick, pregnant or breastfeeding. For example, a pregnant woman should drink 10 250 ml (two and a half liters) glasses of water per day, while a nursing woman should drink at least 12 (three liters).
Step 2. Avoid drinks that irritate the bladder
Carbonated and caffeinated ones, such as coffee or soft drinks in general, can aggravate the discomfort. You should avoid all those that contain artificial sugars, such as aspartame or saccharin; it also limits the amount of alcohol and acidic juices (such as citrus or tomato), because they are responsible for irritation.
- You should also reduce the consumption of citrus fruits and tomatoes, because the body breaks them down into acidic substances that in excessive quantities can irritate the bladder.
- Coffee and alcohol are both diuretics and can irritate this organ; if you can't live without coffee, at least try to limit yourself to one cup.
- Women should not drink more than one alcoholic drink per day, while men should drink no more than two.
Step 3. Watch out for spicy foods
Those like Indian curry or chili can aggravate bladder problems, perhaps because spicy substances are excreted in the urine causing irritation. Proceed with caution when you want to eat these foods and avoid them if you have a problem with this organ.
You can try to eat small amounts of spicy food and learn about your limits, without overdoing it so as not to trigger the disorder
Step 4. Eat fiber to avoid constipation
You should consume about 25-30g per day to promote proper bowel function; constipation can in fact increase the pressure that the bladder has to withstand, aggravating the problem. Good sources of this precious element are: beans and other legumes, raspberries, pears and apples (with peel), split peas, artichokes and green beans.
- You can also take senna or psyllium, available in supplement form, which act as a gentle laxative.
- If you want a natural remedy to combat constipation, you can incorporate prunes into your diet.
Step 5. Reduce the amount of meat and gluten
Evaluate the portions you consume each week and try to limit them significantly. Meat is an acidic food, which can irritate the bladder due to its purine content, which the body breaks down into acidic substances. Minimizing the amount of gluten can relieve irritation by limiting the urgency and frequency of urination, as well as incontinence episodes in some people.
Excess uric acid in the body can cause gout, kidney stones and other gastrointestinal disorders, such as gas formation; you may also notice that you feel the need to urinate more often and more urgently
Step 6. Talk to your doctor about medications
Some medicines can aggravate the disorder. If you have been prescribed any of those listed below, ask your doctor if he or she can recommend others as a replacement:
- Diuretics;
- Antihypertensives (pressure tablets);
- Calcium antagonists;
- Antidepressants;
- Sedatives;
- Tranquilizers;
- Muscle relaxants;
- Sleeping pills;
- Prepare for coughs and colds.
Part 2 of 2: with Lifestyle Changes
Step 1. Lose weight
Obesity and being overweight can aggravate bladder problems and lead to stress incontinence, a disorder that involves losing a small amount of urine during exercise or when you cough or sneeze. By losing weight, you can relieve pressure on your bladder and surrounding muscles.
See your doctor to lose weight safely; can advise you on strategies and techniques to reduce calorie intake and carry out the right physical activity for you
Step 2. Stop smoking
Tobacco and the substances that are added in cigarettes can lead to the need to urinate more often, you may feel a constant urge to pee and also increase the risk of organ cancer. Smoking causes you to cough and can consequently trigger stress incontinence, because coughing weakens the abdominal and bladder muscles.
Ask your doctor for quitting plans. Although some people can break this habit easily, you may need to seek therapy or find help to reduce your nicotine intake and quit
Step 3. Do Kegel exercises and "train" your bladder
You can strengthen the muscles around her to control urination. Both men and women should have at least three 10-cycle sessions every day. Identify the muscles you use to empty your bladder (they are different from man to woman); to find them, stop the flow of urine as you excrete it. Once identified, begin doing the empty bladder Kegel exercises.
- Women should lie down, contract their muscles, hold tension for a count of five, and relax for the same amount of time; to complete a cycle, this sequence must be repeated ten times.
- Men should lie down with their knees bent and spread, contract their muscles and maintain tension for a count of five; relax them for another five seconds and repeat 10 times to complete one cycle.
- Over time, you should make a commitment to hold the contraction for 10 seconds and relax for the same amount of time. Once you have mastered the method, you no longer need to lie down to perform the exercises, but you can do them in almost any circumstance and anywhere: in the car when you are stuck in traffic, when you are sitting at your desk at work and so on.
- Do not flex your abdominal, thigh or buttock muscles and also avoid holding your breath.
- By doing these exercises, you can increase the time between urinations and limit episodes of incontinence.
- Bladder training is more suitable for patients suffering from bladder hyperactivity and consists in emptying it following a precise schedule.
Step 4. Empty her completely while urinating
Relax as much as possible when you go to the bathroom, so as to release tension in the muscles and make it easier to pass urine; take your time and don't rush. Emptying your bladder completely reduces the risk of infections.
Use the "double emptying" technique. Once you have finished urinating, lean forward a little and try to pee again; the movement helps to completely free the bladder
Step 5. Urinate often
You should never hold your pee for too long when you feel the urge, instead you should do it right away, as soon as you need it. Urinating often can prevent infections and prevent muscles from weakening. don't wait to go to the bathroom until it becomes an urgent matter.
If you are very busy or just want to get into the habit of urinating frequently, you may need to schedule bathroom breaks
Step 6. Pee after intercourse
For better bladder health, you need to urinate before and after intimate intercourse, as well as clean your genitals and anal area, to prevent the spread of bacteria. These are healthy habits that reduce the risk of UTIs after sex.
