
Bladder health often flies under the radar, yet over 14 million adults in the UK face bladder issues, with one in three women experiencing leaks at some point in their lives. From menopause to chronic conditions like diabetes, many factors can affect bladder function.
Thankfully, there are practical steps you can take to improve bladder health and feel more in control. Here’s an easy-to-follow guide to keeping your bladder healthy, inspired by insights from bladder-care experts at Jude.
1. Make Nutrition Your Ally
What you eat matters for your bladder. Spicy foods, caffeine, alcohol, and artificial sweeteners can irritate the bladder. Reducing your intake of these triggers, particularly if you have overactive bladder symptoms like frequent urges or leaks, can make a big difference.
Focus on a fibre-rich diet to prevent constipation, which puts pressure on the bladder. Foods like whole grains, beans, leafy greens, and fruits (e.g., pears, berries, plums) can promote both bowel and bladder health.
2. Support Your Bladder with Supplements
Bladder-specific supplements can help strengthen your pelvic muscles and reduce leaks. For example, Jude’s Bladder Control Supplement, featuring pumpkin seed extract and soy germ, is clinically proven to relax pelvic muscles and improve bladder function.
These ingredients mimic oestrogen’s effects, which is vital for pelvic health and often decreases with age. Many users report fewer leaks, better sleep, and increased confidence after adding these supplements to their routine.
3. Strengthen Your Pelvic Floor
Your pelvic floor supports your bladder, so keeping it strong is key. Simple exercises, like kegels, can improve bladder control. To try it, tighten your pelvic muscles as if stopping the flow of urine, hold for three to five seconds, then release. Repeat 15 times daily, increasing the duration and frequency over time.
The best part? You can do pelvic floor exercises discreetly while working, reading, or even brushing your teeth!
4. Stay Hydrated
It might seem counterintuitive, but drinking plenty of water is crucial for bladder health. Concentrated urine can irritate the bladder and increase the risk of infections or kidney stones. Aim for eight glasses of water daily, and include water-rich foods like cucumbers and watermelon to boost your hydration.
Avoid cutting back on fluids to reduce bathroom trips—it can backfire by weakening your bladder’s capacity over time.
5. Pee Only When You Need To
"Just in case" pees might seem practical, but they can reduce your bladder’s capacity and contribute to overactivity. Similarly, delaying bathroom trips too often can weaken the bladder and pelvic muscles.
Listen to your body’s natural signals and aim to urinate when your bladder feels full—not before or after.
6. Practice Good Peeing Posture
Did you know your posture while peeing affects bladder health? Sitting upright doesn’t allow for complete bladder emptying. Instead, lean slightly forward with your elbows on your knees to relax your pelvic muscles.
Avoid straining or forcing urine out—let your bladder empty naturally. For women, avoid hovering over toilets, as it can cause strain and incomplete emptying.
7. Don’t Be Afraid to Speak Up
Bladder health carries stigma, but it’s essential to seek help if you’re experiencing issues. Leaks or discomfort aren’t just “normal” parts of ageing or menopause—there are treatments available, from lifestyle adjustments to medical options.
Talk to your GP, and remember, addressing these issues early can save you from long-term discomfort or complications.
8. Be Mindful of Cold Weather
Cold weather can worsen bladder control by tightening muscles and increasing urine production. Plus, winter brings more hot drinks (hello, caffeine!) and festive indulgences, which can aggravate symptoms.
Combat this by cutting back on caffeine and alcohol, staying warm, and using incontinence products like liners or pads for peace of mind during colder months.
Take Charge of Your Bladder Health
Bladder issues may be common, but they don’t have to control your life. With simple lifestyle changes, targeted exercises, and the right supplements, you can feel more confident and in control.
Bladder health isn’t just about managing leaks—it’s about improving your quality of life. Let’s normalise the conversation and empower everyone to take care of this vital part of their well-being.
For more tips and resources, check out Jude’s Bladder Care Handbook or explore their range of supplements online. You deserve to feel confident, every day.
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