5 Ways to Help Yourself Have a Healthy Bladder
Many individuals suffering from an overactive bladder also suffer from being overweight. Studies indicate that people having a body mass index of 30 or more often also experience bladder problems. In most instances, reversing bladder problems merely requires losing weight. The more weight lost the less stress the bladder undergoes. While engaging in a weight loss program, practice Kegel exercises and avoid beverages known to stimulate the bladder.Kegel ExercisesMany health care professional recommend performing Kegel exercises whether you are man or woman with a weak bladder. Kegels help patients looking for ways of maintaining bladder health and strength. This exercise includes repeatedly tensing and relaxing the pelvic muscles. Individuals use these muscles for stopping a urine stream. Practice tensing these muscles for at least five seconds. Relax the muscles gradually over a count of 10. Repeat the exercise up to five times for one set. Perform sets periodically throughout the day.
Prevent Urinary Tract Infections
Consciously practicing good hygiene prevents bacteria from traveling up the urethra, into the bladder and colonizing, which creates an infection. Always empty the bladder thoroughly before and after having intimate relations. Try expelling urine one or two more times after the urine stream stops. This action ensures complete bladder emptying. Residual urine provides a breeding ground for bacteria.
Hydrate Adequately
Consuming plenty of fluids throughout the day not only ensures that organs and tissues function properly, but also helps flush possible microbes out of the urinary tract system. Most health care providers recommend drinking approximately two quarts of fluid or one and one half to two liters of fluid daily. Drinking a glass of cranberry juice daily helps keep urine more acidic, which discourages microbial growth. Individuals experiencing overactive bladder problems or dribbling should avoid consuming alcoholic or caffeinated beverages, as these substances stimulate the bladder.
Bladder Retraining
Individuals may experience frequency and urgency when bladder muscles weaken. Weakening might occur after childbirth or with the aging process. Besides practicing Kegel exercises, people sometimes require bladder-retraining programs when suffering from chronic dribbling or other forms of incontinence. Begin training by monitoring and documenting the number of trips to the bathroom each day for three days. On the fourth day, try extending the time between bathroom visits. If needing to void every hour, try waiting for one, two or more minutes longer before emptying the bladder. Continue increasing the time length daily, which gradually increases bladder tone and strengthens the muscles.
Author bio: Dusty blogs about health topics. In his spare time he enjoys walking his dog or riding his bike.