We don't often think about the bladder, but it's an important organ of the body that we need to keep as healthy as possible. How exactly do you keep your bladder healthy, and what would an unhealthy bladder look like?

The Basics of the Bladder

The human bladder is a hollow and muscular organ that's shaped like a balloon that expands and contracts. As our bodies process liquid waste, the liquid urine is stored in the bladder, which sits between your hip bones in the pelvic region. Ordinarily, a bladder can hold between one and two cups of urine, and as it fills up, you'll feel an urge to empty it. When operating in a straightforward and healthy way, a person can hold a significant amount of urine, prevent urine leakage, and go to the bathroom comfortably.

Bladder issues range from mild and straightforward to severe and complex.

How to Keep Your Bladder Healthy

These are some of the best ways to keep your bladder healthy:

  • Drink lots of water (and other fluids). If you want your bladder to remain as healthy as possible, drink as much water as you can throughout the day. Water is vital for many aspects of health, and it serves as a way to flush out your system periodically, preventing infection and encouraging regularity. Staying hydrated is the goal, and water is the best way to increase hydration, but you can also increase your intake of other healthy fluids Cranberry juice is particularly beneficial, as it contains a compound that can prevent bacteria from sticking to the walls of the bladder. This is also the reason why cranberry juice is recommended to people with urinary tract infections (UTIs).
  • Urinate when you feel the need. When you feel the urge to go to the bathroom, you might attempt to hold it, especially if you're in the middle of something or if you feel like you just went not that long ago. But holding your urine can be bad for your bladder health. It's much better to simply go whenever you feel the urge.
  • Relax when urinating. When you're in the bathroom, don't force yourself to urinate. Using your muscles to force urine out faster isn't going to speed things up much, and it could impact your bladder health negatively.
  • Fully empty your bladder. Additionally, attempt to fully empty your bladder whenever you urinate. If urine remains in your bladder for too long, it could lead to an infection.
  • Wipe from front to back. It's important for women to wipe front to back, to avoid the possibility of bacteria making its way into the urethra. This is especially important after a bowel movement. The introduction of bacteria, in even small quantities, could lead to a bladder infection.
  • Urinate after sex. It's possible for sex to lead to urinary tract infections (UTIs) and bladder complications, but if you take a moment to urinate after sex, you can flush out your system and minimize the possibilities of infection.
  • Strengthen the pelvic floor. If you spend time developing your pelvic floor muscles with the help of pelvic floor exercises (sometimes known as Kegel exercises), you can improve your ability to hold urine in the bladder. With stronger muscles, you'll be less likely to leak urine when sneezing, coughing, laughing, or participating in strenuous activities. There's also evidence that regularly engaging in these exercises can minimize your chances of a bladder infection.
  • Get more exercise. The benefits of regular exercise are enormously impactful, and for reasons beyond bladder health. People who exercise on a regular basis are less likely to experience bladder problems – and remain in better health overall. Make time for vigorous exercise every day.
  • Avoid bladder irritants. Certain people are negatively affected by ingredients and materials that irritate the bladder, such as carbonated sodas, artificial sweeteners, citric acid, and spicy foods. If you notice your bladder is sensitive to certain ingredients, avoid those.
  • Reduce alcohol and caffeine consumption. Alcohol and caffeine both have the potential to irritate the bladder and make bladder issues worse. Consider reducing or eliminating these substances from your diet.
  • Quit smoking. We all know that smoking is bad for you, but you may not know that smoking can increase the risk of bladder problems and bladder cancer. Your best course of action is to quit.
  • See a doctor. If you do experience problems with your bladder health, and you're already taking preventative measures to keep your bladder healthy, see a doctor as soon as possible.

It doesn't take much time or effort to keep your bladder healthy, and many of the most important activities, such as drinking ample water, are beneficial to your health in other ways. Learn to recognize and take care of this often-neglected organ if you want to maximize your health.