3 Common Bladder Problems and Natural Strategies to Maintain A Healthy Bladder

Many aspects of your health rely on having a healthy bladder, although this organ is often forgotten when we think of kidney health and detoxification. This article will look at what bladder health is, the signs of an unhealthy bladder, and tips for restoring bladder health when something goes wrong.

The Role of The Bladder

The bladder is a pear-shaped organ that is found in the pelvic region of the abdomen. It's made up of smooth muscles that can stretch when full and shrink when empty. It acts as a temporary reservoir for urine and assists with removing urine from the body through urination. Generally, with a healthy bladder, this is done voluntarily. When full, the bladder can hold between 16 to 24 ounces of fluid. However, you may start to feel the urge to urinate when the bladder is a quarter full.

Signs of a healthy bladder include:

• Being able to use the restroom every three to four hours - although this may change depending on what you drink and eat throughout the day.
• No pain during urination.
• Being able to hold off using the restroom if it is not a convenient time.
• No leakage of urine.

3 Types of Bladder Problems

There are three main types of bladder conditions. These are:

• Urinary Tract Infections (UTIs)
• An overactive bladder
• Urinary incontinence

Overactive Bladder

An overactive bladder is one of the main causes of urinary incontinence which, in simple terms, is the loss of bladder control. An overactive bladder is when you suddenly feel the urge to urinate. Some common signs of an overactive bladder include:

• Urinating more than eight times a day
• Waking up more than twice a night to urinate
• Leaking after urination

Other Types of Urinary Incontinence

Whilst an overactive bladder is one cause of urinary incontinence, there are other types of incontinence with different causes. The different types of incontinence include:

• Stress incontinence - this is caused by a sudden pressure or movement like coughing, laughing, or jumping
• Overflow incontinence - this is when the bladder does not fully empty even if you have just gone to the bathroom
• Functional incontinence - this is when something interferes with the ability to use the restroom, such as dementia or medications that make a person unconcerned with or unaware of the need to relieve themselves
• Mixed incontinence - a combination of the above

Urinary Tract Infections

These uncomfortable infections involve a bacterial infection within your urinary system. UTIs can involve the following parts of your urinary system:

• Urethra
• Kidneys
• Bladder

There are a range of symptoms that accompany a UTI including:

• The urge to urinate often
• Pain whilst urinating
• Pain in the side or lower back
• Fever

The most common form of bacteria that can cause a UTI is E. coli as it typically exists in your large intestines. Whilst bacteria causes these infection, there are practices that can help reduce the occurrence of them. These include washing your hands frequently, wiping properly, and urinating after intercourse.

Factors That Can Impair Bladder Health

There are many different factors that can negatively affect your bladder health. These factors include:

• Constipation
• Alcohol
• Caffeine
• Smoking
• Being overweight/obese
• Sedentary lifestyle
• A pelvic injury such as childbirth or surgery
• Some medications

Additionally, there are some foods that can aggravate your bladder. However, these are individualized and will vary for different people. These potential foods include:

• Citrus fruits
• Tomato and other tomato-based foods
• Spicy foods
• Artificial sweeteners such as acesulfame K and aspartame

Whilst these foods may affect your bladder health, they may not need to be completely eliminated from the diet and may only need to be reduced in portion size.

Stress and The Bladder

Another cause of reduced bladder health is stress. Your body has the ability to deal with short-term stress and handles this through the NeuroEndoMetabolic (NEM) Stress Response System, which consists of six circuits of related organ systems. When stress becomes chronic, imbalances within these circuits can start to occur, and this results in the beginning of Adrenal Fatigue Syndrome (AFS). AFS is the non-Addison's form of adrenal dysfunction when your body cannot keep up with life's stressors.

Symptoms of AFS will depend on where the imbalance is occurring. However, some common symptoms of AFS include fatigue, changes in weight, an increase in infections, and an increase in pain. These can indirectly affect bladder health through changes in weight and infections that may occur in the bladder.

Nutritional Strategies to Support a Healthy Bladder

Drinks for a Healthy Bladder

Water

Drinking fluid may be one of the last things you want to do when you are experiencing bladder conditions. However, water helps to increase the clearance of urine from your kidneys and helps to dilute urine, helping to prevent bladder irritation. This will help to reduce feelings of urgency and help to improve your bladder health.

Water recommendations differ for gender and age and can change depending on activity levels; however, the average amount of water recommended is six to eight glasses of water per day.

Cranberry Juice

Whilst water is an important fluid that your body needs, there are other drinks that can help to improve your bladder health. One of the most well-known of these drinks is cranberry juice. Research suggests that cranberry juice contains compounds such as proanthocyanidins, anthocyanidins, and flavanols that can prevent bacteria from sticking to the walls of the bladder and prevent UTIs (1).

Khohki Tea

Khohki tea is a tea originating from China and is an extract of the khohki plant. This plant is rich in antioxidants that can help protect your cells from cellular damage and reduce inflammation. Additionally, studies suggest that this tea may have a protective effect on bladder health in terms of bladder contraction and bladder function. This study however was done in animals; therefore, more research is necessary (2).

Lemon Water

Another drink that may help with a healthy bladder is lemon water. This drink is easy to prepare and can be relatively cost-effective. The lemon in the water adds vitamin C, a powerful antioxidant, and can hinder bacterial growth. It also acts as a diuretic agent, helping to flush toxins out from your bladder and preventing any infections.

Foods for a Healthy Bladder

Although certain foods may aggravate bladder problems,  other foods can help enhance your bladder health. These foods include:

• Pears
• Bananas
• Potato
• Winter squash
• Whole grains including whole grain breads
• Nuts
• Eggs

Many of these foods are unlikely to aggravate your bladder. Many are also rich in fiber. Fiber will help to prevent constipation, reducing the chance of constipation being a cause of incontinence.

Herbs and Spices

Several herbs and spices can also contribute to a healthy bladder. Some examples include:

• Garlic
• Parsley
• Peppermint
• Tumeric
• Fennel

These herbs and spices work in multiple different ways to promote a healthy bladder. The main ways they work are by reducing inflammation, preventing bacteria from growing, and helping to flush fluids out of the body, thus reducing the risk of toxins building up in the bladder.

Supplements for a Healthy Bladder

There are a range of different supplements on the market with the main aim of promoting a healthy bladder. These supplements may contain one single ingredient or a combination of ingredients in one serving of the supplement.

UTC is a supplement that includes a blend of multiple ingredients that work together to promote bladder health. The ingredients in this supplement include turmeric, fennel, garlic, lime oil, cranberry, and vitamin C. It can be used for UTIs, cleansing, and bladder health maintenance and is available in a liquid form. In the case of UTIs, the dose is two tablespoons three times daily. The dose can be reduced when symptoms reduce. In the case of cleansing, the dose is 2 tablespoons daily until the supplement is finished. With maintenance, the dose is two tablespoons every week or more if necessary.

However, note that if you are currently experiencing AFS, your body may be more sensitive to new products that are introduced. If you are considering using a new supplement, it is important to get guidance from your healthcare professional first.

Lifestyle Strategies for a Healthy Bladder

Exercises for Better Bladder Control

It's important to remember that your bladder is a muscle, and just like your leg and arm muscles, it can get weak. However, exercising it can help to strengthen it, and this can help to improve continence and prevent leaking.

Strengthening your bladder is done through pelvic floor exercises. There are a range of different pelvic floor exercises, also known as Kegels, that involve activating these muscles and contracting and relaxing them for different amounts of time. Generally, these exercises start off by contracting and relaxing the muscles you use to prevent urinating for a short amount of time, and then as the pelvic floor muscles strengthen, the time will lengthen.

Practicing regular physical activity is also important, as this will help to maintain a healthy weight. Being overweight can put extra pressure on your bladder and weaken it, as well as weaken and potentially damage your pelvic floor muscles.  Physical activity also helps to relieve constipation, which can be a cause of incontinence.

Practice Good Restroom Habits

Many individuals put off going to the restroom. But whilst it may take a few minutes of your time, practicing good urinary care when going to the bathroom is important. This includes:

• Using the restroom when you feel your bladder getting full. This is generally every three to four hours. Only hold if it is a necessity, as holding in your urine can cause your muscles to weaken.
• Be in a relaxed position when you urinate. This will help relax the muscles and help to ensure that you empty your bladder.
• Take your time when urinating. Rushing will increase the chances of the bladder not emptying properly. This can increase the occurrence of bladder infections.
• Try to wear cotton underwear as this will help ensure the area around the urethra is dry and prevent infections from occurring (3).

How Long Does It Take To Get A Healthy Bladder?

This all depends on what is causing your bladder condition. Some factors such as constipation can be relieved fairly quickly, while others, such as achieving a healthy weight and strengthening pelvic floor muscles, can take some time.

Whilst some factors can be relatively easy to change and can be done by yourself, in some cases seeing a professional may be necessary. If you have been on the journey of improving your bladder health and haven't seen any improvement, see a healthcare professional for guidance.

Takeaway Message

Bladder health is key for a good quality of life, although UTIs and incontinence issues are not uncommon. Multiple strategies can help promote a healthy bladder. These strategies include:

• Stay hydrated and try drinking more cranberry juice or lemon water.
• Eat a balanced diet that includes high fiber foods and herbs like garlic and fennel.
• Try doing kegel exercises and work to maintain a healthy weight.
• Don't hold it if you need to use the restroom.

These strategies are best done preventatively, however, before a problem arises. If you are interested in supplements that may help or you think stress could be playing a role in your bladder issues, you can contact us atat +1 (626) 571-1234 fora  free initial call, where we will privately discuss your symptoms and various options.