5 Important Keys to Keeping Bladder Healthy in Women
How to maintain bladder health for
women
Just like other body organs, you are also required to
maintain bladder health. Because if not, bacteria that make it into the urethra
can infect the urethra. Even if it's not quickly handled, the bacteria will
continue to rise to the kidneys and cause infection.
Well, so that it doesn't happen, let's keep bladder
health as early as possible. Here's how.
1. Avoid the habit of holding back
urination
If all this time you are among those who often hold back
urination, you should stop this habit. Urination helps you to get rid of
bacteria, but if you do
holding it back, the bacteria that should be thrown back
will rise to the bladder and cause infection.
Moreover, women are very susceptible to urinary tract
infections. This condition will certainly get worse if you keep on urinating.
Every time a desire to urinate appears, immediately go to
the bathroom and remove it thoroughly. Also pay attention to how you cleanse
intimate organs, namely from front to back. This aims to prevent the transfer
of bacteria from the anus to the urethra which can trigger urinary tract
infections.
2. Take care of your weight
Jill Maura Rabin, MD, a head of uroginecology at the Long
Island Jewish Medical Center in New York, revealed that overweight women were
more at risk of developing urinary incontinence (difficulty holding urine).
The more you gain weight, the fat deposits in the body
will continue to suppress the bladder. As a result, the urine will be
increasingly pressed and make it difficult for you to control the urge to
urinate.
Therefore, let's control your weight from now on. How to
do with sports, increase eating vegetables and fruit, and monitor your weight
regularly. All of these methods not only keep you fit, but also prevent urinary
incontinence.
3. Avoid acidic foods
Interstitial cystitis is a chronic bladder disorder that
is more common in women than men. You will usually feel pain in the bladder,
feel you want to urinate continuously, and sometimes to wet your bed.
Gopal Badlani, MD, a urology specialist at Wake Forest
University Baptist Medical Center, revealed that this could be caused by acidic
foods such as tomatoes or orange juice. So that the bladder remains healthy,
from now on limit the consumption of these acid foods. This will help reduce
the frequency of excessive urination while reducing the risk of bladder disease.
4. Drink plenty of water
Although making you go back and forth to the bathroom,
drinking water can help rinse the bacteria that reside in the bladder. The more
bacteria that are wasted with urine, the more your bladder will be healthy and
avoid infection.
Every time you drink less water, your body will not only
become dehydrated, but also make urine more concentrated and trigger
constipation. Both of these conditions will gradually irritate the bladder and
trigger urinary incontinence.
So, make sure you drink at least 8 glasses of water per
day. You can also eat soup or drink juice to meet your body fluids.
However, avoid drinking alcohol, coffee, tea, soda, and
other caffeinated drinks. Because, caffeine can stimulate excessive bladder
contractions and actually cause urine leakage.
5. Kegel Gymnastics
Kegel exercise routine is one of the most effective ways
to maintain bladder health. This gymnastic movement has many benefits, starting
from strengthening the pelvic muscles that support the organs in the area,
improving bladder control, and preventing urinary incontinence.
However, make sure you do Kegel exercises properly, huh!
Here's how:
• In a lying position, tighten your pelvic floor muscles
like when holding urine. Hold
this contraction for 5 seconds.
• Relax your pelvic floor muscles for 5 seconds. Repeat
4-5 times in a row.
• If you are getting used to it, you can add time to 10
seconds or more according to your abilities.
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