Keeping Your Bladder Healthy

Contributing Author | Shield HealthCare
02/28/18  12:01 PM PST
keeping bladder healthy

Although it may not be discussed often, the health of your bladder is extremely important to your every day well-being, especially as you grow older. While you can’t prevent aging, you can take steps to keep your bladder healthy.

Healthy Bladder Tips

1. Drink a lot of fluids (especially water). Water helps to flush out bacteria from your system. A general recommendation includes drinking six to eight 8-ounce glasses of water each day, however some individuals may have to drink less water due to health conditions such as kidney failure or heart disease. Check with your doctor if you have any of these conditions.

2. Limit alcohol and caffeine consumption (coffee, soda etc.). Alcohol and caffeine heightens bladder activity, which can lead to leakage.

3. Avoid smoking. Smoking can increase risk for bladder cancer.

4. Eat high-fiber foods, drink water and exercise to reduce constipation.

5. Maintain a healthy weight.

6. Try pelvic floor muscle exercises (kegels) to strengthen the muscles. This can help prevent leaks.

7. Don’t hold in your urine. Holding in urine can make you more prone bladder infections.

8. Don’t rush while urinating — this can lead to the bladder not being fully emptied, which can lead to bladder infections.

9. Relax when you urinate — it’s easier to urinate without straining.

10. If female, wipe from front to back to keep bacteria away from the urethra, especially if you’ve just had a bowel movement.

11. Urinate after sex. Male and females should urinate after sex to clear out bacteria that may have entered the urethra.

12. Wear cotton underwear/loose-fitting clothing to keep the urethra and the area around it dry. Trapped moisture leads to the growth of bacteria, which can lead to bladder infections. Some doctors may also recommend that your underwear be free of dyes.

Be cautious when taking prescribed medications. Many medications can worsen bladder problems. It is important to talk with your doctor about what medications cause these problems.

Eating certain foods can also help in maintaining bladder health. Foods include:

  • Fruits and Vegetables
    • Some fruits and vegetables can promote urinary tract health and provide protection against infection.
  • Yogurt
    • Studies have shown that yogurt may decrease the risk of urinary tract infection and bladder cancer.
  • Fiber
    • Fiber fights constipation, relieving pressure on your bladder.


Certain foods can worsen your bladder control. Speak with your doctor if you are considering cutting out foods like chocolate (contains caffeine), spicy or acidic foods (tomatoes, citrus etc.). Spicy and acidic food can irritate the urinary tract.

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