Khaberni - It's easy to overlook the bladder - until it starts causing problems. However, just like the heart or lungs, this vital organ needs care to perform its role in waste elimination and maintaining fluid balance.
On the other hand, neglecting the bladder risks discomfort, urinary tract infections, and in some cases, urinary incontinence.
The good news, according to the "Independent" newspaper, is that many bladder issues are preventable and linked to daily habits.
Here are 5 common habits that may damage bladder health.
1. Holding urine for too long
Delaying going to the bathroom leads to urine accumulation and bladder muscle stretching. Over time, this can weaken its ability to contract and fully empty the bladder, leading to urine retention.
Research shows that holding urine gives bacteria longer to multiply, increasing the risk of urinary tract infections.
Experts recommend emptying the bladder every 3 to 4 hours. In severe cases, chronic urine retention can lead to kidney damage.
2. Not drinking enough water
Dehydration increases urine concentration, irritating the bladder lining and increasing infection risk. Ensure you drink 6 to 8 glasses of water daily, and more if you are highly active or in hot weather.
If you have kidney or liver diseases, consult your doctor first.
Lack of fluids can also lead to constipation. Hard stool presses on the bladder and pelvic floor, making bladder control difficult.
3. Overconsumption of diuretics
Caffeine and alcohol can irritate the bladder and act as mild diuretics, increasing urine production.
A study found that those consuming more than 450 mg of caffeine daily - roughly equivalent to about 4 cups of coffee - were more likely to suffer from urinary incontinence compared to those who consumed less than 150 mg.
4. Smoking
Smoking is a leading cause of bladder cancer, responsible for about half of all cases.
Smokers are about 4 times more likely to develop the disease than non-smokers, especially if they began smoking at a young age or smoked heavily for years - including cigars and pipes.
The reason is that the chemicals in tobacco enter the bloodstream, are filtered by the kidneys, and stored in the urine. When urine remains in the bladder, these carcinogenic substances, including arylamines, can damage the bladder lining.
5. Poor nutrition and lack of exercise
The type of food you eat and how active you are impact the bladder more than you might think. Excess weight puts pressure on the bladder and increases the likelihood of leaks.
Regular exercise helps maintain a healthy weight and prevents constipation, which puts pressure on the bladder.
Also, certain foods and beverages - including carbonated drinks, spicy meals, citrus fruits, and artificial sweeteners - irritate the bladder and worsen symptoms for those already prone to these issues.
Make sure to follow a diet rich in fiber with plenty of whole grains, fruits, and vegetables to protect the health of your digestive system and bladder.
