Avoid constipation by eating lots of high-fibre foods such as whole grains, vegetables and fruits, which are not only good for colon health but also essential for bladder health as they reduce the risk of urinary stoppage and other urinary symptoms. Eating healthy foods in moderate amounts and maintaining a healthy weight by being physically active is also essential. For example, a study showed 50 to 80 per cent of women who had overactive bladder syndrome and were deemed to be overweight exhibited significant improvement in bothersome symptoms from increased physical activity and weight loss. Pelvic floor muscle exercise — Kegel exercises — may also help strengthen the muscles that keep you from leaking urine when you cough, laugh or sneeze or get the sudden urge to urinate.
5. USE THE BATHROOM WHEN NEEDED, NO EXCESSIVE HOLDING
can overstretch the bladder and, over time, result in weakening of the bladder muscles, making them less effective. There’s also the increased risk of urinary tract infections. Every three to four hours is good for a bathroom break..
6. URINATE AFTER SEX
Both women and men should urinate after sex as this helps with flushing away bacteria that entered the urethra during sex, which bacteria may increase your chances of a urinary tract infection.
7. WIPE FROM FRONT TO BACK AFTER URINATING
Women should wipe from front to back after a bowel movement to avoid introducing bacteria into the urethra.
8. MIND YOUR CLOTHES
Loose clothing and cotton underwear will allow ventilation to keep the area around the urethra dry. Tight-fitting jeans and nylon underwear may result in moisture and potentiate bacteria growth.
I hope these tips help with promoting good bladder health. However, conversations about bladder health are also important and should not be shunned. If you think you’re having a bladder problem, then please do not hesitate to speak to your healthcare provider.
Dr Jeremy Thomas is a consultant urologist. He works privately in Montego Bay, Savannala-mar, and Kingston and publicly at Cornwall Regional Hospital. He may be contacted on Facebook and Instagram: @jthomasurology or by e-mail: jthomasurology@gmail.com