1. Stay Away from Irritating Substances
Chugging a beer and loading up on caffeinated coffee is a surefire way to keep you running for the bathroom. Alcohol and caffeine are both diuretics, a drug that causes the kidneys to remove water and salt from the body. Having a cocktail at the local saloon stimulates kidneys to produce more urine. A double shot of espresso fills the bladder with urine more rapidly. And cigarettes can cause even greater troubles for the bladder. The persistent and raspy smokers cough puts extra pressure on the bladder. In more extreme cases, smoking can lead to bladder cancer. So, maintain a healthy lifestyle and keep irritating substances to a minimum for optimum bladder function.
2. Drink and Eat Well
Maintaining a balanced diet is crucial to minimizing bladder irritation. That includes drinking six to eight cups of fluid a day. Eliminating liquid is not the answer to minimizing urinary incontinence because it may lead to constipation. Drinking water and fruit juices is a great option, but to avoid waking up at night to use the loo, try not to sip any drinks two hours before bedtime. Try eating foods high in fiber like celery, broccoli, turnips, apples and whole-wheat bread, as they take absorb water in the body.
3. Exercise Your Way to a Healthy Bladder
Maintaining a healthy weight is vital to a proper functioning bladder. In addition to a well-balanced diet, exercise regularly. A small 2005 study from the journal of Urology studied 40 women who suffered from urinary incontinence. Those who lost 35 pounds saw their urinary incontinence episodes diminish by 60 percent, while those who didn't lose weight improved by only 15 percent. And a larger 2006 study released by the National Institute of Health found that overweight women who lost 5 to 7 percent of their body weight had fewer bouts of incontinence. Unhealthy weight gain is a doorway to a wealth of problems, so start exercising now.
4. Practice Healthy Lavatory Habits
You can minimize bladder problems by making healthy choices when visiting the loo. Try to urinate every two or three hours during the day and no more than once at night. Any more than that, and you should speak to your doctor. When urinating, do not strain, and if you have a prolapsed bladder, wait a few seconds after the flow stops, and try to empty the rest of your bladder. Regulating bowel movements is also key to a strong bladder, and you can do that by exercising, eating fiber and drinking warm liquids.
