The material provided is for informational purposes only. It is not intended to replace the diagnosis or treatment by a qualified healthcare professional. You should always seek medical advice before consuming any new medicines or supplements.
November is Bladder Health Awareness Month, a time to raise awareness about common bladder health issues, break stigmas, and encourage everyone to take control of their urinary health. Your bladder plays a vital role in maintaining overall wellness, and there are simple steps you can take to keep it functioning at its best. From hydration to other lifestyle habits, here are some key bladder health tips to keep in mind.
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Stay Hydrated
Drinking plenty of water is crucial for bladder health. Aim for at least 6-8 glasses of water per day to flush out your system. While it’s important to drink a lot of liquids, limit dehydrating beverages like caffeine and alcohol, which can irritate the bladder and lead to more trips to the bathroom.
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Strengthen Your Pelvic Floor
Pelvic floor exercises, also known as Kegels, can help strengthen the muscles that support the bladder, reducing the chances of urinary incontinence. Incorporating these simple exercises into your daily routine can lead to improved bladder control over time. If you think you’re struggling from a weakened bladder, try out AZO® Bladder Control with Go-Less® Capsules. They may help with loss of bladder control, reducing leakage and urgency to urinate.*
- Support Your Urinary Tract with Cranberry
Cranberry contains a substance called proanthocyanidins (PACs) which may help prevent bacteria like E. coli from sticking to the bladder walls, reducing the risk of infection. ¹ Regular use of cranberry supplements, like AZO® Cranberry Gummies, may support a healthy urinary tract and help maintain bladder cleanliness.*
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Increase Fiber Intake
A diet rich in fiber helps prevent constipation, which can put extra pressure on the bladder and cause you to have to go more often. Try adding more fruits, vegetables, and whole grains to your daily meals to help with this.
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Maintain a Healthy Weight
Carrying extra weight can put unnecessary strain on your bladder, potentially leading to leakage. Maintaining a healthy weight through regular exercise and a balanced diet can help reduce pressure on your bladder and improve overall urinary health.
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Avoid Smoking
You probably already know that smoking is bad for you for a wide variety of reasons. Smoking not only causes lung cancer but can also lead to bladder cancer. Some of the chemicals you inhale when you smoke are excreted in your urine and can harm the lining of your bladder. Smokers also tend to have more issues with bladder control due to the chronic cough they often develop.
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Don’t Hold It In
Urinating regularly is key to keeping your bladder healthy. Holding in urine for extended periods of time can have negative effects like bladder stretching and increased risk of infections. Try to make sure you’re emptying your bladder about every 2-3 hours.
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Wear Loose Fitting Clothing & Cotton Underwear
Tight clothing can put pressure on your bladder, potentially leading to discomfort and more frequent urges to urinate. Also, wearing loose fitted clothes and breathable cotton underwear will help keep the area around the urethra dry. This is important because the urethra is the tube that connects the bladder to the outside of the body, and bacteria that cause UTIs can enter the bladder through it. Tight fitting pants and synthetic fabrics like nylon can trap moisture and create an environment where unwanted bacteria can thrive, potentially leading to infections.
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Urinate After Sex
For women, urinating after intercourse can help flush out bacteria from the urinary tract, lowering the risk of infections. Make it a habit to use the bathroom right after sexual activity.
By following these bladder health tips, you can take proactive steps toward maintaining a healthy bladder. Small changes to your daily routine can make a big difference in your overall bladder health. If you’re interested in learning more ways to keep your bladder and urinary health in check, take a look at more AZO® products. As always, if you experience persistent or severe symptoms, consult a healthcare professional.
¹ Cranberry for acute Urinary Tract Infection – an old wives’ tale? Or mother nature’s cure? https://www.phc.ox.ac.uk/blog/cranberry-for-acute-urinary-tract-infection-2013-an-old-wives2019-tale-or-mother-nature2019s-cure-1
