Your bladder and urinary system are essential for your body, so keeping this area healthy is so important. Consultant Urologist Mr Matt Hotston, works for Ramsay Health Care at Duchy Hospital in Truro and in the NHS at the Royal Cornwall Hospital Truro, tells us how best to improve your bladder health with these 5 top tips.
1. Stay hydrated!
Drinking plenty of fluids in the day keeps urine nicely diluted and reduces the risk of urine infections. Your urine colour is a simple indicator of hydration (clear = hydrated). The Eatwell Guide recommends that people should aim to drink 6 to 8 cups or glasses of fluid a day (around 2 litres). Don’t forget there is also plenty of water in our meals (eg pasta, rice) Drinking excessive amounts is not advised as that can cause you to become unwell.
2. Reduce /avoid bladder irritants.
Drinks containing caffeine (coffee and most teas), as well as fizzy drinks, are bladder irritants, and can lead to significant urgency and frequency, and can worsen incontinence.
3. Perform pelvic floor exercises regularly.
Improving the strength and developing control over your pelvic floor can really help with symptoms of urgency, as well as reduce incontinence episodes, and improve bladder emptying.
4. Eat plenty of plenty of fruit and vegetables.
If you maintain a good diet rich in vitamins and antioxidants, you can help protect your urinary tract from infections, as well as maintain a good bowel habit (constipation can lead to bladder problems too).
5. Reduce/moderate your alcohol intake.
Alcohol is a diuretic, which means it makes your kidneys produce a lot of urine very quickly. This can lead to increased frequency and urgency, dehydration, and poor sleep.
For more information on Mr Hotston, see his website here: www.urologycornwall.co.uk