7 Things to Do for Better Bladder Health

Your bladder changes as you get older or your activity and hydration levels change. You may find that you can’t hold your urine as well as you used to, but you don’t need to fear the threat of leaking in your daily life. These tips should help you create a stronger bladder so you can enjoy the activities you love without fear.

Don’t try to hold it in, even if you’re in an inconvenient place. Holding in your urine will only make it more likely for you to have an accident, so it’s best to go when you can. When you go, empty your bladder completely so you don’t risk leakage.

Sometimes, stopping for a bathroom break may seem implausible. You should take advantage of restrooms when you see them, particularly if you’ve been hydrating well throughout the day. For example, if you’re on a road trip, consider using the bathroom whenever you see a rest area instead of waiting until it becomes a problem.

You don’t need to eliminate the foods you love from your diet to see a stronger bladder. Some foods and drinks encourage water retention or more frequent urination. Salty, sugary or spicy foods can affect your bladder in multiple ways, such as by making you thirsty. Consider an elimination diet to single out which item in your diet could cause your bladder to react negatively.

If you suddenly have bladder problems out of seemingly nowhere, it could be time to look at your medications. Some have side effects that may cause you to urinate more frequently. Other medications may relax your muscles, thereby making it more challenging to hold the contents of your bladder.

If you find that medication gives you side effects you don’t like, speak with a physician to see whether you can swap to a different medication or whether you might be able to transition to a life without it.

Around 16% of the adult population has trouble with overactive bladders. To strengthen your bladder, you can rely on safe pelvic floor exercises to strengthen your muscles and help you hold in your urine. Kegel exercises can help you toughen up those bladder muscles, so you don’t leak when you sneeze, cough or laugh. As long as you perform them safely, you should see a decrease in leaks when you move suddenly.

Your weight can affect how much pressure rests on your bladder. When you’re overweight, you risk possible leakage from regular activity. Talk to your physician about your ideal weight and what you can do to get there.

With regular exercise and an adjusted diet, you may find that your bladder can hold more than it could previously. Your weight doesn’t always affect how much your bladder can hold, but if you can’t pinpoint anything else, you could talk to your physician about their thoughts.

You may think that drinking more water would have the opposite effect and make you urinate more. Still, drinking your recommended amount of water — which, for most people, is around six to eight glasses — can regulate your body’s functions and help you stabilize your urination schedule. Healthy people should use the bathroom every few hours, though the amount truly depends on if you have other medical conditions.

Alcohol and caffeine can disrupt your regular bladder function. Caffeine majorly increases urine output, so if you partake in coffee throughout the day, you should limit how many cups you drink. If you’ve recently noticed a change in your bladder capacity, try cutting back on caffeine. You may be able to reverse the effect you’ve felt.

Accidents happen, and while they can be normal at any age, depending on several factors, they can be embarrassing. If you find that your bladder holds less recently, it may be reversible. Try eliminating something from your diet for a while to see if anything changes. Once you know what’s affecting you, you can work around it and take opportunities to take care of your body. When you do, you’ll find that you have fewer leaks and less to worry about.