Maintaining good bladder health is essential for women of all ages, as a healthy bladder ensures comfort and confidence in everyday life. Unfortunately, women are more susceptible to several bladder conditions and problems, which can make it difficult to navigate daily activities. Here, we'll discuss everything you need to know about bladder health, how to keep your bladder healthy, and what to do if you suspect an issue.
Why Are Women More Susceptible to Bladder Problems?
According to the National Institute of Health, urinary incontinence is twice as high in older women than in older men. Moreover, women experience UTIs up to 30 times more often than men, and at least 4 in 10 women who get a UTI will have at least one more within six months. These types of bladder statistics and disparities are common in women for several reasons, some of which include the following:
Female Anatomy
Female anatomy plays a crucial role in making women more susceptible to bladder problems. Understanding the anatomical factors can shed some light on why women experience these issues more frequently than men. For one, the female urethra is much shorter than in men, which means there's a shorter length for bacteria to travel into the urinary tract system. Additionally, the proximity of the urethra is also much closer to the anus, which makes it easier for bacteria to spread.
Pregnancy and Childbirth
Pregnancy and childbirth are among the most significant factors contributing to women's vulnerability to bladder issues. Carrying a baby and giving birth places immense pressure on the pelvic floor muscles, which support the bladder. This stress can lead to weakened muscles, resulting in urinary incontinence or a loss of bladder control. Pregnancy and childbirth can also weaken your bladder muscles.
Sexual Activity and Hygiene
Sexual activity and hygiene practices can also lead to bladder health issues. During intercourse, bacteria can easily be introduced to the lower urinary tract due to its proximity to the female reproductive organs. Similarly, not washing your genitals or wiping from back to front can increase the risk of bladder irritation and infection.
Hormonal Changes
As women age and approach menopause, the body's estrogen levels decline. This hormonal shift can lead to changes in the urinary tract, causing symptoms like increased urinary urgency and frequency. The decrease in estrogen can weaken the bladder and surrounding tissues, making women more prone to bladder issues.
12 Tips to Improve Your Bladder Health
There are several things that can cause bladder issues in women, but there are preventative measures you can take. To help, consider the following 12 tips for a healthier bladder.
1. Learn About Women's Bladder Health
Education is the first step to maintaining good bladder health. Understand the basics of the female urinary system, common bladder conditions, and risk factors. You should also spend some time getting to know your own body. Women's health focuses on women as a whole, but the reality is that everyone's body is different. In fact, what's normal for you may be abnormal for someone else, and that's completely okay. Spend some time doing a little self-exploration and try to get comfortable with your anatomy. Doing so can help you identify and communicate bladder symptoms early on.
2. Get Educated About Common Bladder Problems
Bladder problems in women occur more frequently. Some common bladder problems include urinary tract infections, urinary incontinence, overactive bladder, interstitial cystitis, and pelvic organ prolapse.
- Urinary Tract Infection (UTI) — UTIs are bacterial infections that affect the urinary system. Symptoms include a frequent urge to urinate, a burning sensation during urination, and cloudy or bloody urine. Understanding the symptoms and causes of UTIs can help women seek prompt treatment.
- Urinary Incontinence (UI) — UI is a condition that causes you to leak urine involuntarily, and in instances when you laugh, sneeze, or cough. There are different types of UI, including stress urinary incontinence, urge incontinence, and mixed incontinence. Learning about the different types and causes can help you seek the right treatment.
- Overactive Bladder (OAB) — OAB is a condition where the bladder muscles contract too frequently, causing a sudden, strong urge to urinate. It can be disruptive to daily life. Knowing the triggers and treatment options can help women regain control over their bladder.
- Interstitial Cystitis (IC) — IC is a chronic bladder condition that causes pain and discomfort in the pelvic area. It can also lead to frequent urination and urgency.
- Pelvic Organ Prolapse (POP) — POP occurs when the pelvic organs drop or bulge into the vaginal wall. Recognizing the symptoms is vital for women who may be at risk.
3. Stay Hydrated
Proper hydration is essential for overall health, but it also plays a crucial role in bladder health. Drinking enough water helps flush out toxins and irritants from the urinary tract and decreases your risk of a bladder infection. Aim to drink at least eight, 8 oz. glasses of water daily to keep your bladder happy and healthy. Just make sure you empty your bladder regularly throughout the day.
4. Avoid Bladder Irritants
Certain foods and beverages can irritate the bladder. These include caffeinated beverages, alcohol, spicy foods, artificial sweeteners, and acidic foods like citrus fruits and tomatoes. Reducing the consumption of these irritants can help prevent bladder discomfort and urgency.
5. Eat Foods that Improve Bladder Health
On the flip side, some foods can promote bladder health and even help you in the fight against bladder cancer. Cranberries and blueberries contain antioxidants that may help prevent UTIs. Fiber-rich foods can also support regular bowel movements, reducing pressure on the bladder. The things you eat and drink matter, so try to maintain a bladder-friendly diet.
6. Avoid Holding Urine in Your Bladder
When you feel the need to urinate, go to the bathroom and empty your bladder. Holding urine for extended periods can weaken the bladder muscles and increase the risk of urinary incontinence and bladder leakage. If you find that you're urinating more frequently than usual, or experiencing other changes in your bathroom habits, consider keeping a bladder diary to show your doctor.
7. Strengthen Your Pelvic Floor Muscles
Exercising your pelvic floor muscles can be a game-changer in maintaining bladder health. Kegel exercises are an effective way to strengthen these muscles and prevent leakage. Regularly practicing Kegel exercises can improve bladder control. If you're not sure how to do them, check out this article or talk to your healthcare provider about biofeedback options.
8. Maintain a Healthy Weight
Living a healthy lifestyle is one of the best ways to combat bladder conditions. Excess weight can put pressure on your urinary system, which can be a cause of bladder issues or lead to worsened symptoms. If you're struggling to lose weight, talk to your doctor about your options.
9. Get More Physical Activity
Physical activity not only helps with weight management but also supports overall health. Regular exercise can enhance blood circulation and promote better bladder function. Make sure you're getting at least 30 minutes of exercise most days of the week to reap the biggest benefits.
10. Choose Loose-Fitting Clothing
Wearing tight, restrictive clothing can lead to sweat build-up and bacteria growth. People with bladder problems should therefore opt for loose-fitting, comfortable clothing to help avoid irritation or hygiene issues.
11. Urinate After Sex
One of the best ways to prevent UTIs is to keep the area around the urethra clean, especially after any type of sexual activity. Always try to use the bathroom and empty the bladder after sex, even if you don't feel like you need to go.
12. Consider Preventative Medicine
In some cases, such as chronic UTIs or bladder infections, healthcare professionals may recommend preventative measures, such as medication or specific treatments, to reduce the risk of bladder or kidney issues. Consult with your doctor for personalized guidance and recommendations.
What to Do if You Suspect Bladder Issues
If you experience any bladder pain or worrisome symptoms, contact your doctor as soon as possible. Women are more likely to deal with bladder issues, but that doesn't mean you can't take action and treat the underlying condition. To help you manage your bladder health, Byram Healthcare offers a wide range of urologic products to alleviate symptoms and take control of your life. Browse our urology products today and enjoy fast, discreet delivery directly to your doorstep.
