Your bladder plays an essential role in your overall health by processing liquid waste and removing it from your body. Yet many people don’t think much about their bladder health until they develop a urinary tract infection or other related health issue. 

Incorporating good bladder care into your routine now can help you prevent serious urinary health issues in the future. In this post, we’ll discuss how to improve bladder health and why it’s so important. 

An Overview of Urinary Bladder Health

The bladder is an essential part of the urinary system. The kidneys remove liquid waste from the bloodstream, which is then filtered to the bladder through the ureters, creating urine. The average bladder can hold anywhere from 500 to 700 mL of urine. 

When the bladder is full, you feel pressure in your lower abdomen. This indicates that it is time to use the restroom. When you urinate, the muscles around your bladder contract, pushing the liquid down through the urethra. The urethra then relaxes, allowing urine to flow out of the body. 

The Importance of a Healthy Bladder

The average person urinates six to eight times daily. A healthy bladder is essential for removing waste from the bloodstream and keeping the urinary and cardiovascular systems working properly. 

Without a healthy bladder, your body cannot effectively remove liquid waste from the body. This results in urinary retention, which can be very dangerous. When urine stays in the body for too long, it can damage the bladder and kidneys, and even lead to painful bladder stones. Damage to your bladder can also result in incontinence and cause chronic urinary tract infections. 

Taking care of your bladder and maintaining a healthy urinary tract can help you avoid these painful and dangerous conditions. 

Bladder Symptoms to Watch Out For 

There are several signs and symptoms that can indicate that your bladder isn’t functioning properly. Here’s what to watch out for. 

• Cloudy or bloody urine: Healthy urine is usually a clear pale yellow shade. When the bladder isn’t healthy and becomes inflamed, excess red or white blood cells can end up in your urine, giving it a cloudy or bloody appearance. 

• Frequent or urgent urination: An infected or unhealthy bladder is sensitive to very small quantities of urine. As a result, you’ll feel like you need to use the bathroom every time your kidneys create urine, causing you to use the bathroom much more often than normal. 

• Inability to hold urine: When the bladder isn’t healthy, it can result in temporary incontinence. You might notice that you leak small amounts of urine throughout the day. 

• Problems with emptying bladder: Even if you feel like you need to use the bathroom urgently, you might find that you struggle to fully relax the urethra or start the stream. 

• Pain before, during, or after urinating: When the bladder is infected, urinating can be painful. This may feel like a sharp pain or an intense burning sensation. You might also feel pain directly before or after urination. 

If you notice any of these symptoms, see a doctor as soon as possible. They can provide treatment to prevent symptoms from escalating and provide guidance on how to heal your bladder moving forward. 

How to Keep Your Bladder Healthy: 10 Actionable Steps

There are many things you can do now to keep your bladder healthy for years to come. Adding these practices into your health routine can help you avoid urinary tract infections and other bladder conditions. 

Here are 10 ways to keep your bladder healthy. 

1. Seek Help For Chronic Conditions 

Some chronic health conditions can put extra stress on the bladder. For example, many autoimmune conditions make you more prone to bladder infections. Certain hormonal, cardiovascular, or nervous system conditions can also negatively affect your bladder as a side effect. 

To keep your bladder healthy, make sure you’re getting regular care for any chronic health conditions you may have. Your doctor can help you find the right medication and treatment options given your current health status. This can help you manage any bladder-related side effects. 

2. Strengthen Pelvic Floor Muscles 

Strong pelvic floor muscles help prevent incontinence and other bladder-related issues. This is because the pelvic floor muscles support the bladder and hold urine until it’s time to use the bathroom. 

Weak pelvic floor muscles can result in accidental leakage throughout the day. Many women lose strength in their pelvic floor after pregnancy and childbirth. Pelvic muscles can also weaken with age or as a result of obesity. Gentle exercise can strengthen your pelvic floor. Kegel exercises are the most well-known, but several yoga poses and Pilates exercises have a similar effect. 

3. Maintain a Healthy Diet

A healthy diet can help support regular bladder function and fuel your body as a whole. Aim to eat a balanced diet with plenty of vitamins, minerals, and other nutrients. You might be wondering what is good for the bladder in terms of food. You’ll want to look for foods that are gentle on your urinary system and don’t irritate your kidneys or bladder. 

Some popular options include bananas, potatoes, nuts, and egg whites. Cranberries and blueberries, as well as lean protein sources like chicken, are also good for the bladder. As with any part of your diet, these foods should be eaten in moderation. 

4. Avoid Bladder Irritants

Some foods and drinks can irritate the bladder, causing inflammation and making you more prone to infections. This includes drinks like coffee, alcohol, and caffeinated sodas, as well as chocolate, foods with artificial sweeteners, and foods that are very spicy or acidic.

To keep your bladder healthy, avoid these irritants whenever possible, especially if you’ve been prone to bladder infections in the past. If you do consume these foods and drinks, do so in moderation, and be sure to drink plenty of water afterward. 

5. Exercise Regularly

Regular exercise keeps all the systems in your body working properly, including the urinary system. In particular, exercise can help strengthen the muscles around your bladder, which helps prevent unwanted leakage. Additionally, exercise can help you maintain a healthy weight. This is beneficial because being overweight or obese can put extra pressure on the bladder and weaken the pelvic muscles over time. 

When exercising, wear cotton underwear and breathable clothing. If you wear clothing that is too tight, it can trap sweat close to your urethra, causing bacteria to get inside the urinary tract and irritate the bladder. Additionally, remove your workout clothes and shower as soon as possible after exercising. 

6. Urinate When Needed

When you feel the need to use the bathroom, it’s best to go as soon as possible — don’t wait. Holding your urine can cause bacteria to build up in the bladder, making you more prone to a urinary tract infection and other bladder health issues. It can also put unnecessary pressure on your bladder muscles. 

7. Practice Good Hygiene

Practicing good urinary hygiene can help prevent unwanted bacteria from getting into your bladder and causing an infection. This means that you should completely empty your bladder every time you urinate, and you should always wipe from front to back. Additionally, make sure to urinate as soon as possible after sexual intercourse to wash away any bacteria that may have entered the urinary tract. 

8. Drink Enough Fluids

Drinking plenty of water is essential for keeping your bladder healthy. Regularly consuming water helps keep waste moving through your kidneys and bladder so you urinate regularly. Water also helps dilute your urine, preventing bacteria from building up in your bladder and causing irritation. 

Ideally, you should drink about six to eight glasses of water per day, and you may need to drink more if you exercise heavily. If you often forget to drink water throughout the day, keep a large water bottle with you as you go about your routine. You can also use a fitness app to keep track of your water intake, motivating you to drink more fluids. 

9. Quit Tobacco Products

Smoking cigarettes and other tobacco products puts stress on your urinary system and can irritate your bladder. Over time, smoking can increase your risk of developing kidney stones, bladder stones, and even bladder cancer. Additionally, chronic smoking can cause you to cough more than normal. Over the years, this excess coughing can strain your pelvic floor muscles and cause leakage. 

If you use tobacco products, work with your doctor on strategies to quit. If you aren’t able to quit cold turkey, tools like nicotine gum, patches, or nasal spray can help you wean off tobacco safely. 

10. Don’t Be Shy With Questions

If you have any questions about your bladder health, don’t hesitate to ask a doctor, whether it’s a urologist or your general practitioner. Although bladder health isn’t the most comfortable topic to talk about, staying informed can help you prevent chronic health issues from developing in the future. 

If you struggle with frequent urinary tract infections, bladder stones, leakage, or other bladder health issues, working with a urologist can help you get the specialized care you need. 

Take Back Your Health and Happiness at Golden State Urology

Staying hydrated, avoiding bladder irritants, and practicing good urinary hygiene can all help you keep your bladder healthy. If you struggle with bladder care, Golden State Urology is a Sacramento urologist here to help you find a solution, with locations in Fremont and Folsom. Our knowledgeable team provides personalized care to treat bladder conditions and avoid painful urinary symptoms. 

Read about our services to learn more about how we can help, or book a consultation today to get started with treatment.