10 Tips for a Healthy Bladder

Your bladder works hard every day. Most people don't pay attention to it until something goes wrong. Here are 10 ways to improve your bladder health, starting today.

Tips for Keeping Your Bladder Healthy

Try these 10 tips for a healthier bladder. The more of them that you do, the better.

1. Drink Water

Aim for between six to eight glasses of water per day. Each glass should be around eight ounces of water. Drinking water helps flush harmful bacteria from your body. It is possible to drink too much water, so avoid the temptation to overdo it.

2. Use the Bathroom Regularly

Holding your urine too long can weaken your pelvic floor muscles. It also makes it more likely for you to get a urinary tract infection (UTI). The bottom line: When you need to use the restroom, use it.

3. Don't Rush

When you do go to the bathroom, don't rush the process. Fully empty your bladder but don't strain. Leftover urine can cause leaks and infection. Straining can weaken your pelvic floor muscles.

4. Watch What You Drink

Try to limit how much caffeine and alcohol you drink. That goes for carbonated beverages, too. All of these can irritate your bladder.

5. Pay Attention to Food, Too

Certain foods can also cause issues with your bladder. Foods to watch include anything spicy, tomatoes, citrus and chocolate. You might find that some or all of these foods trigger bladder symptoms.

6. Eat More Fiber

Eating fiber helps prevent constipation, which can apply pressure to your bladder. Try to eat whole grains, fruits, vegetables and beans.

7. Do Pelvic Floor Exercises

Kegels can make your pelvic floor muscles stronger. This helps reduce the odds of urinary incontinence.

8. Move Your Body

Regular exercise helps you stay at a healthy weight. It can also prevent constipation. Light walking, group exercises and at-home workouts can all help.

9. Maintain a Healthy Weight

Extra weight can put pressure on your bladder. A balanced diet and regular physical activity can help.

10. Avoid Smoking

One of the best ways to protect your bladder health is to not smoke. If you do smoke, consider stopping. Smoking is a leading risk factor for bladder cancer.

When To Talk to Your Provider

If you experience pain, burning, leaks or blood in your urine, reach out to your Baptist Health urologist. If you do not have a urologist, you can find one by visiting our provider directory.