A MEDICAL expert has warned of six everyday habits that can seriously damage your bladder health and lead to incontinence or even cancer. The bladder is a key organ for eliminating waste and maintaining fluid balance in the body, but we often take it for granted until problems arise, writes express.co.uk .
Dipa Kamdar, senior lecturer in pharmaceutical practice at Kingston University in London, points out that the bladder needs the same care as the heart or lungs. Neglecting it can lead to infections, discomfort and serious illness. Bladder health largely depends on daily habits – proper hydration, hygiene and moderation in the intake of certain substances.
If you notice any persistent changes, such as frequent urination, burning, pain, cloudy urine, or blood in the urine, it’s important to see a doctor right away. The good news is that many problems can be prevented by making lifestyle changes. Kamdar lists six of the most common mistakes we make every day.
Prolonged retention of urine
Delaying going to the toilet stretches the bladder muscles and over time reduces their ability to empty completely. This increases the risk of infection because bacteria have more time to multiply.
Experts advise emptying the bladder every three to four hours and completely relaxing while urinating. Women are advised to sit on the toilet, rather than hovering over it, so that the pelvic muscles can relax.
Insufficient water intake
Dehydration makes urine thicker and irritates the lining of the bladder, increasing the risk of infection. You should drink six to eight glasses of water a day (about 1.5 to 2 liters), more in hot weather or during physical activity. Not drinking enough fluids can also cause constipation, and hard stools put extra pressure on the bladder and make it harder to control urination.
Excessive caffeine and alcohol intake
Caffeine and alcohol act as diuretics, increasing urine production and irritating the bladder. Studies show that drinking as little as four cups of coffee a day increases the risk of incontinence. Excessive alcohol consumption can also lead to lower urinary tract symptoms and, in some cases, increase the risk of bladder cancer.
Smoking
Smoking is the leading cause of bladder cancer, responsible for about half of all cases. Smokers are up to four times more likely to develop the disease than non-smokers. Chemicals from tobacco enter the bloodstream and then the urine, where they can damage the lining of the bladder.
Poor hygiene
Improper wiping, using harsh soaps, or neglecting to wash your hands can introduce bacteria into the urinary tract. Sexual intercourse can also transfer bacteria from the intestines or genital area into the urethra, so it is recommended to urinate immediately after intercourse.
Poor diet and lack of exercise
Excess weight increases pressure on the bladder and contributes to urine leakage, while lack of exercise promotes constipation. Regular exercise and a high-fiber diet, with plenty of whole grains, fruits, and vegetables, help maintain a healthy body weight and digestion.
In addition, you should avoid foods that irritate the bladder, such as carbonated drinks, spicy foods, citrus fruits, and artificial sweeteners. Taking care of these details can prevent many unpleasant, but also serious, urinary system problems in the long run.
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