This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.
Have you been urinating more frequently lately? Are you urinating on yourself when laughing too hard? It may be time to talk about urinary tract health. Did you know an adult will urinate about a quart and a half of urine every day? Your bladder health is vital to your overall health and can affect your daily life if there are issues. There are many ways to maintain urinary tract health and prevent UTIs. Here are Kushae’s top 10 urinary tract health tips.
1. Stay Hydrated
Getting enough liquid in your body is very important for urinary tract health. You should drink water daily, and half of your fluid intake should be water. According to the U.S National Academies of Sciences, Engineering, and Medicine, men should aim to drink 15.5 cups (3.7 liters) of fluid each day and 11.5 cups (2.7 liters) for women. The amount of fluid intake might differ if you have certain health conditions like heart disease. Check with your physician about how much fluid is necessary for your health.
2. No Smoking
Smoking is a hard habit to kick off, but it is not impossible. Smoking does a lot of harm to the whole body, not just the lungs. If you need help quitting smoking, check out the CDC, NIH, and many other reputable medical sites to gain some info on where to start. If you are not a smoker, stay like that. Always say no nicotine!
3. Eat Healthily
Ever heard the phrase “you are what you eat” well, there is some truth to that. By making healthier food choices, you are actively working towards a better life. Pay attention to the ingredients in your food and beverages so that you can maintain a healthy weight. Cut out refined grains for whole grains, buy snacks with no added sugar or salt, and cut out sodas for water and juices made with fruits.
4. Urinate After Sex
During sex, bacteria may enter the urethra. Both men and women should urinate to flush this bacteria out. For the ladies, always wipe front to back to keep bacteria away from the urethra, especially after defecation.
5. Do Kegels
Another way to keep your urinary system healthy is to do Kegels. Kegel exercises are done by tightening the muscles that control urine flow. These exercises will help you gain control of your urine flow, especially when sneezing, coughing, or laughing.
6. Regular Physical Activity
Exercise regularly helps to maintain a healthy weight. Many bladder problems can be affected by a lack of physical activity or having an unhealthy weight.
7. Wear Loose Clothing
When clothes are too tight, especially denim, they tend to hold on to moisture. This moisture can lead to overgrowth of bacteria leading to urinary tract infections. Switch out those tight pants for loose pants that will ventilate and keep the urethra dry.
8. Reduce Alcohol & Caffeine Consumption
There is little value to drinking alcohol, and there are some benefits to drinking coffee. However, when it comes to your urinary tract health, neither caffeine nor alcohol is good. Supplement these two drinks with water, sugar-free cranberry juices, and healthy fruits.
9. Urinate, Urinate, Urinate
Never hold in your urine! If you have to use the bathroom, do so as many times as necessary. When urine stays in the bladder for long, it can become painful and uncomfortable. Infrequent urination also weakens bladder muscles and becomes more prone to infections. Empty your bladder fully, and do not rush to urinate to avoid UTI. Remember, do not hover on the toilet unless it is a public bathroom. When you are home, sit, relax, and let your bladder do its thing!
10. Wear Cotton Underwear
Cotton materials are breathable and absorbent, making them less susceptible to urinary tract infections. So next time you are buying underwear, go for the cotton kind. Cotton underwear can be sexy too! Ditch the underwear when it is time for bed. Going commando is recommended for sleep.