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People rarely talk about bladder health, but bladder issues are much more common than you might think. More than fourteen million people in the UK suffer from bladder problems, with one in three women experiencing bladder leaks at some point in their lives.
We all have a bladder, yet it’s one of those body parts that most of us don’t think much about – unless something goes wrong. Age, physical activity levels, certain medications, menopause, and chronic conditions like diabetes can all affect the health of your bladder, causing infections or involuntary leaks.
While you might not be able to control all of these factors, there are several steps you can take to maintain and improve your bladder health, regardless of your age or gender.
With that said, we’ve teamed up with bladder-care company Jude to offer you eight easy tips on how to look after your bladder. Jude’s mission is to normalise discussions around bladder health, and offer holistic and preventative solutions to help people thrive.
1. Remember that bladder care starts in the kitchen
Nutrition plays a huge role in overall wellbeing, and that includes your bladder. What you eat (and how much) affects your urinary health.
Caffeine, alcohol, spicy or acidic foods, and foods containing artificial sweeteners are all known bladder irritants. So, if possible, reducing your intake of these is recommended.
One study found that nearly 50% of people over 60 who drink more than a cup of coffee (300mg) a day suffer from overactive bladder symptoms. This percentage was significantly higher when compared with people who consume less caffeine.
You don’t necessarily need to avoid caffeine or spicy food entirely. But if you suffer from symptoms of an overactive bladder – such as a sudden, uncontrollable urge to urinate, involuntary leaks, and increased frequency – you might benefit from cutting back.
Another easy change you can make is eating a diet rich in fibre. Fibre is beneficial for us in many ways, and can contribute to optimal bladder health by fighting constipation. Your bowels and bladder are very close together, so when your colon is full, it can put pressure on your bladder and cause incontinence. Therefore, taking steps to avoid constipation not only helps your bowel health but your bladder health too.
A helpful first step if you want to add more fibre to your diet is to make sure you eat regular, nutritionally balanced meals. You should also make sure your diet includes plenty of whole grains, fruit, and vegetables, such as…
- Apricots
- Grapes
- Peaches
- Pears
- Plums
- Berries
- Leafy greens
- Beans, legumes, and pulses
2. Consider adding bladder strengthening supplements to your diet
Another effective way to support your bladder is with Jude’s Bladder Strength Supplement. Made with pumpkin seed and soy germ, these two natural ingredients are clinically proven to help strengthen pelvic muscles and reduce symptoms of incontinence.
Pumpkin seeds are rich in protein, fibre, omega-6 fatty acids, calcium, iron, magnesium, zinc, phosphorus, folate, and vitamins A, B, E, C, and K. And these nutrients have been shown to help with an overactive bladder by strengthening it.
Meanwhile, soy germ extract contains phytoestrogens, which are plant-derived chemicals that have similar effects to the oestrogen the body makes. Oestrogen is needed to keep your bladder, pelvic floor, and urinary tract healthy.
With age, oestrogen production gradually declines, which can weaken the bladder and pelvic floor. The oestrogen-like effects of soy germ extract may help to combat this, keeping your pelvic floor muscles strong and healthy.
Jude’s clinical trial revealed that 9.2 out of 10 participants experienced an improved quality of life after adding Jude’s supplement to their diet. Of these, 66% reported fewer daily leaks and 70% experienced reduced nocturnal bathroom visits.
After taking supplements, Jude customer Tracy said…
“After 35 years of bladder troubles, I can honestly say that Jude has made a huge difference to my freedom, confidence and anxiety levels relating to my bladder. I can now go on longer car journeys and go for country walks without panicking so much about where the next loo is. I am getting up much less during the night too, some nights not having to get up at all, which is a miracle for me. Jude is worth every penny.”
Rest Less members can enjoy an exclusive 20% off Jude’s Bladder Strength Supplement and save up to £15 on their first order using code LESS20. This offer is a single-use discount for new Jude customers only, valid until 31st December 2024.
3. Take steps to strengthen your pelvic floor
The bladder relies on the rich network of muscles, nerves, and fibres that make up your pelvic floor. This acts like a sling that provides much-needed support to pelvic organs, such as the bladder, rectum, and prostate in men – and the uterus and vagina in women.
A weak pelvic floor can lead to incontinence (among other issues), but luckily, it’s a muscle you can strengthen with easy, accessible exercises.
To practise pelvic floor exercises – commonly referred to as ‘kegels’ – lie down or sit in a comfortable position and relax your stomach and buttocks. Next, tighten your pelvic floor by clenching as you would to stop the flow of urine when you’re peeing.
An initial routine is to squeeze the muscles for 3-5 seconds, then relax for 3-5 seconds, and repeat 15 times. Over time, you can work towards squeezing for 10 consecutive seconds and increasing the number of sets.
You don’t even need to carve out any time for pelvic floor exercises. You can easily do them while working at your desk, brushing your teeth, or reading a book.
4. Stay hydrated
Drinking more water sounds like a no-brainer for taking care of your bladder and urinary tract, but it’s worth repeating.
You may be tempted to drink fewer fluids to reduce how often you go to the bathroom, but this may be the very reason why you’re experiencing incontinence.
Drinking enough water throughout the day helps to dilute urine. Urine that’s too concentrated can irritate the bladder and promote the growth of bacteria that cause urinary tract infections (UTIs) and contribute to the formation of kidney stones. If you notice pee that’s dark yellow or amber in colour, this is a good indication that you should increase your water intake.
Drinking the recommended eight glasses of water a day can sometimes be a challenge, so to increase your water intake you can introduce more of the following…
Unsweetened, decaffeinated drinks like herbal tea
Diluted squash
Water-rich veggies such as cucumbers, courgettes, and watermelon
5. Only pee when you need to
Whether you’re caught up in a meeting or like to take precautions before a long journey, many of us go to the toilet for ‘just in case’ pees, or ignore the urge to pee. But this can confuse your bladder’s natural rhythm.
If peeing just in case becomes a daily habit, your bladder will eventually become used to emptying at lower volumes. Over time, this can reduce its capacity and cause overactivity. Similarly, resisting the urge to pee too often can weaken your bladder and pelvic floor muscles, and make you more susceptible to urinary tract infections.
For this reason, it’s important to listen to your body’s natural signals as much as possible and pee only when you need to.
6. Practise good peeing posture
You might think that going to the bathroom is a thoughtless task, but you’d be surprised to learn that there are right and wrong ways to pee!
According to Jude, sitting upright isn’t the ideal peeing position because it doesn’t allow your bladder to empty fully. Instead, leaning forward with your elbows on your knees allows the pelvic floor muscles to relax and encourages the complete emptying of your bladder.
It’s also important to avoid straining your muscles and forcing the stream of pee. Instead, focus on keeping as relaxed as possible, and let your bladder and urethral sphincter do the work – however long it may take!
For women, another thing to consider is not hovering over the toilet when you pee. Squatting over the toilet seat can stop your bladder from emptying completely and cause unnecessary strain on your pelvic floor. Yes, public restrooms may not be the cleanest, but it’s better to cover the seat with some toilet paper than risk damaging your pelvic floor.
Jude’s article, 5 tips on how to pee correctly, has more tips and advice on practising good peeing etiquette.
7. Remember that cold weather can affect bladder control
If you’ve noticed that you experience more incontinence during winter, you’re not alone. This is a common symptom among people with bladder issues, and there are a few reasons why.
Firstly, we sweat less in colder weather, which leads to more urine production – and, often, more severe incontinence symptoms as a result.
Similarly, many of us drink more hot, caffeinated drinks during the winter – and with the festive season, you may drink more alcohol too. As we know, both alcohol and caffeine can exacerbate symptoms of incontinence.
Finally, research also shows that cold weather causes our muscles – including those around the bladder – to tighten. This makes bladder control more difficult and can increase the risk of leakages.
Many people find that simply being aware of the impact that cold weather has on bladder control can help them take hold of their symptoms – for example, by reducing caffeine and alcohol intake.
Investing in incontinence products such as liners, pads, and leak-proof pants can also help to give people peace of mind. Jude has a range of bladder health products available on their website.
Rest Less members can enjoy an exclusive 20% off Jude’s Bladder Strength Supplement and save up to £15 on their first order using code LESS20. This offer is a single-use discount for new Jude customers only, valid until 31st December 2024.
8. Don’t keep it bottled up
Lastly, the most beneficial thing you can do for your bladder health is to speak to someone if you’re experiencing problems.
Incontinence and other urinary conditions carry a great deal of stigma. Because of this, most people are under the misconception that bladder leaks or discomfort are a ‘normal’ part of ageing, postpartum, or menopause. But that couldn’t be further from the truth!
If you’re dealing with poor bladder health, there’s nothing to be embarrassed about. No matter how trivial you think your symptoms may be, it’s important to speak to your GP.
There are many options for treatment, ranging from small lifestyle changes to surgery. Depending on the severity of your condition, your doctor will be able to help identify the best ones for you.
Final thoughts…
Bladder issues are incredibly common and can be uncomfortable and distressing. However, there are steps you can take to improve your bladder health, feel more comfortable, and reduce any feelings of embarrassment.
It’s also important to remember that you’re not alone; people of all ages experience bladder problems, and you don’t have to suffer in silence.
Rest Less members can enjoy an exclusive 20% off Jude’s Bladder Strength Supplement and save up to £15 on their first order using code LESS20. This offer is a single-use discount for new Jude customers only, valid until 31st December 2024.
If you’d like to read more about bladder health, it’s worth downloading Jude’s Bladder Care Handbook, which has plenty of tips on retraining your bladder, treating leaks, and more.
If you struggle with needing to pee during the night specifically, you might like to read our article; Nocturia – 9 ways to manage an overactive bladder at night.
Have you experienced any bladder issues? Do you have any additional tips that you’d like to share? We’d be interested to hear from you in the comments below.