A healthy bladder is key to good overall health. Certain foods and drinks (such as soda, artificial sweeteners, caffeine, spicy food and tomato-based foods) can irritate the bladder and affect how it signals your body to urinate.
Keeping a balanced diet that includes plenty of high-fiber foods (like whole grains, vegetables and fruits), drinking the recommended amount of water, staying physically active, and practicing Kegel exercises can help prevent constipation, which can put pressure on the bladder.
1. Not Drinking Enough Water
Many people believe that drinking enough water is key to good bladder health, but the amount of fluid that is best for you depends on several factors. Avoid caffeinated, sugary or carbonated drinks, and decrease or eliminate alcohol, since these can irritate the bladder.
Drinking enough hydrating fluids keeps the bladder and other organs hydrated, prevents dehydration and promotes stronger muscles after using the bathroom. Hydrating fluids include water, juice, tea, coffee and most fruits and vegetables.
Avoid eating acidic foods like tomatoes, oranges and citrus fruit juices, as these can also irritate the bladder. Keeping a bladder diary can help you identify which foods and beverages trigger your bladder problems. You can then make adjustments to your diet. In addition, practicing Kegel exercises can strengthen the muscles that support your bladder.
2. Drinking Too Much Caffeine
Drinking too much caffeine can have a negative impact on your bladder health. This is because coffee is a natural diuretic and can cause you to lose too many fluids. It can also lead to dehydration and make it harder for your bladder to control urination, which is problematic if you have an overactive bladder or incontinence problems.
Studies have shown that consuming high levels of caffeine can increase your frequency and urgency to urinate. This can aggravate incontinence symptoms and can be harmful for people who have gout. It can also trigger a gout attack in those who already have the condition.
Heavy caffeine consumption can also lead to jitters, restlessness and a fast heartbeat. It can also cause gastrointestinal distress, like bloating and diarrhea.
3. Not Eating the Right Foods
Your diet plays a huge role in bladder health. You want to include foods that are high in fiber, low in acid and rich in antioxidants like berries, fruits and vegetables as well as lean proteins and healthy fats.
A few common bladder irritants to avoid are tomatoes and tomato juice, vinegar, chili and spicy foods. Additionally, it's important to avoid alcohol and caffeine.
Aim for six to eight 8-ounce glasses of water daily, plus hydrating foods like fruit, whole grains and berries. If you are having issues with your bladder, it's important to speak with a Banner Health expert and start changing your lifestyle today. The earlier bladder problems are addressed, the easier it will be to manage. Then you can get back to enjoying life again.
4. Not Getting Enough Exercise
The bladder is a critical part of the body, so it's important to take good care of it. The most proactive ways to do this include eating plenty of high-fiber foods (like pears and bananas, which are in season now), drinking enough water, and exercising regularly.
Avoiding constipation is also key to maintaining a healthy bladder. Constipation can irritate the bladder and trigger incontinence, and it can increase the risk of urinary tract infections.
Eating fiber-rich foods, drinking enough water to keep urine a pale color, and exercising daily can help prevent constipation. Additionally, doing pelvic floor exercises -- known as Kegels -- can strengthen and tone the muscles that hold the bladder.
5. Not Getting Enough Sleep
Many people who have bladder problems are tempted to "hold it" instead of searching for a restroom, particularly when on the go. But holding urine for too long can irritate the lining of the bladder and lead to leakage.
To avoid overdoing it, try to drink fluids on a schedule throughout the day so that the bladder is filled and emptying regularly, Chung says. Avoiding beverages that irritate the bladder -- like alcoholic drinks, coffee, tea and soda, as well as acidic foods such as tomatoes, apples, citrus fruits and yogurt -- can also help, she adds. Keep a food diary and note when your bladder symptoms appear so you can identify potential triggers. You can even try eliminating one food at a time to see how your bladder responds.
