At times, you may be faced with situations where it becomes imperative to control the bladder, until you reach a bathroom or any other place where you can relieve yourself. However, it should be noted that resisting the urge to urinate for a long time is not healthy. If you’re wondering what kind of damage it causes, Dr Rubina Shanawaz Z, Senior Consultant Obstetrics and Urogynecology, Fortis Hospital, Richmond Road, Bangalore, is here with the answers.
The doctor explains that the urinary bladder it is an elastic organ that stores and empties urine, and that paying attention to “developing healthy bladder habits” can go a long way in preventing “long-term bladder disorders.”
Dr. Rubina lists the following eight habits that will help you take care of your bladder; she keeps reading
1. Timed emptying of the bladder: In our busy lives, we tend to avoid using the bathroom until absolutely necessary. However, conscious emptying of the bladder once every 2 to 3 hours can prevent it from becoming too distended and eventually precipitating urinary retention.
2. Do not delay the urge to urinate: The doctor advises that it is acceptable to delay urination once in a while while traveling, but regularly delaying urination can lead to altered urination patterns and Urinary infections.
3. Relax while you pee: Both mentally and physically. If you try to urinate quickly and come out, you are most likely holding your urine, which could lead to Urinary infections. “Physical relaxation applies to sitting comfortably and relaxing your pelvic floor muscles to help fully empty your bladder,” says Dr. Rubina.
4. Drink enough fluids: Be sure to hydrate with 10 -12 glasses or 2 ½ – 3 liters of fluids a day. According to the doctor, soups and juices are also counted as liquids as concentrating only on water for fluid intake becomes difficult for most people.
5. Avoid caffeinated drinks: Increased consumption of caffeinated beverages such as tea, coffee, and cola leads to increased frequency of urination.
6. Quit smoking: “Smoking leads to vasoconstriction, which increases the risk of urinary urgency due to bladder irritation,” the doctor warns.
7. Practice Kegel exercises: Dr. Rubina explains that pelvic floor exercises or Kegel exercises are where you “imitate stopping urination midway through (although the actual exercise should be done with an empty bladder) and hold the count for 3-5 then relax for 3-5”. It is repeated 10 to 15 times twice a day to strengthen the pelvic floor, which supports the urinary bladder. Its regular practice can prevent urinary leakage.
8. Avoid triggers that increase intra-abdominal pressure: It means that being overweight, chronic cough and constipation it can put pressure on the pelvic floor, leading to laxity of the supporting muscle and leakage of urine. The expert affirms that maintaining a healthy weight and avoiding chronic cough and constipation will relieve pressure on the pelvic floor.
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