We would like to introduce 5 natural ways to keep your bladder healthy and avoid urinary tract infections (UTIs). UTIs are more common in women than men because their urethras are shorter and closer to the rectum. This makes it easier for bacteria to enter the urinary tract.
What Is a UTI?
UTIs are infections that can occur in any part of the urinary system, which includes the kidneys, ureters, bladder, and urethra. UTIs cause discomfort like pain or burning during urination, frequent urination, and an urgent need to urinate.
What Are The Main Causes of UTI?
UTIs are usually caused by bacteria, such as Escherichia coli (E. coli), that enter the urinary tract and reproduce in the urine. The most common type is a bladder infection (cystitis).
Less common but more serious than bladder infections is kidney infection (pyelonephritis).
Factors that can increase the risk of UTIs:
- sexual activity;
- history of UTIs;
- lack of personal hygiene.
Take charge of your bladder health and enjoy a better quality of life. Here are 5 natural ways to keep your bladder healthy and avoid urinary tract infections.
1. Empty Your Bladder Completely When Urinating
Urinary tract infections, such as cystitis, urethritis, or pyelonephritis, are common and uncomfortable for women. Recent research has shown that certain bathroom habits can increase the risk of these infections.
Improve your toilet habits to keep your bladder healthy with these two tips:
- Sit on the toilet with your feet supported for optimal bladder emptying and relaxation of pelvic floor muscles.
- After urinating, contract and relax pelvic floor muscles to entirely empty. This simple action can help prevent urinary tract infections and improve bladder control.
2. Increase Your Intake of Fresh Fruits and Berries
Incorporating fruits and berries into your diet can contribute to a healthier bladder by providing essential nutrients, antioxidants, and natural compounds that support urinary health and function.
Here is a list of fruits and berries with benefits for bladder health:
Boost your immunity to fight infections with a natural food supplement made from Nordic wild berry extracts.
Does Cranberry Help UTI Infections?
The health benefits of cranberries are significant for our overall well-being. Cranberry products alleviate urinary symptoms such as burning, urgency, and frequency. Consuming cranberries in different forms (fresh, frozen, juice, powder, extract) can benefit bladder health.
Daily intake of 3u formula by MUSS will boost your immunity and fight inflammation within the body. Try the power of Nordic wild berries in one vegan capsule today!
How Can I Strengthen My Urinary System Naturally?
To strengthen your urinary system, you can adopt healthy habits such as:
doing pelvic floor exercises;
eating a balanced diet;
consuming more cranberry products;
emptying your bladder completely;
limiting alcohol and caffeine;
3. Do Pelvic Floor Muscle Exercises
Pelvic floor muscle exercises, also known as Kegel exercises, can significantly improve your urinary tract health. These exercises can help prevent stress urinary incontinence while coughing, sneezing, or laughing.
You are recommended by NHS Foundation Trust, the department of uro-neurology, to practice pelvic floor exercises to strengthen your power to hold urine. Watch the video below.
4. Limit Alcohol and Caffeine
Alcohol and caffeinated beverages can exacerbate bladder issues for some individuals. High-acid drinks like coffee, alcohol, or soda can irritate the bladder lining and disrupt the bladder / bowel nerve control system.
To help keep your bladder healthy and in control, it's a good idea to limit how much alcohol and caffeine you drink. This reduces the risk of irritation and inflammation.
Does Alcohol Cause UTI?
Drinking too much alcohol increases your risk of getting a UTI. However, it's important to note that alcohol itself does not directly cause UTIs.
Here are the main reasons why alcohol can increase the risk of developing UTI:
it weakens the immune system;
leads to dehydration;
impair the body's ability to defend against infection;
contributes to organ damage.
Research shows that drinking alcohol weakens the body's natural defenses and increases the risk of infections. It is highly recommended to limit alcohol consumption to maintain a robust immune system.
5. Quit Smoking
It is critical to quit smoking to reduce the risk of infections and improve overall health. The study shows that tobacco increases the risk of a variety of infectious diseases.
Does Smoking Make UTI Worse?
Smoking has been found to contribute to chronic inflammation in the body, which can further weaken the body's defense mechanisms against various infections, including those affecting the urinary tract.
Tobacco has harmful chemicals like nicotine, lead, formaldehyde, and arsenic, causing chronic respiratory issues, cardiovascular diseases, and cancer.
Electronic cigarettes and vapes also negatively impact our health due to toxic chemicals in them, like nicotine, nickel, formaldehyde, benzene.
The study shows that smoking can alter vaginal flora and increase the risk of bacterial vaginosis, which in turn is associated with a higher risk of UTIs.
Improving bladder health involves:
Maintaining proper toilet habits.
Doing pelvic floor exercises.
Limiting alcohol and caffeine intake.
Quitting smoking which can help to reduce the risk of developing UTIs.