Week 1: General Bladder Health

Learn more about your bladder health and how to keep your bladder healthy!

Did you know? Bladder Facts

  • The bladder is a hollow, balloon shaped organ, and is mostly made of muscle.
  • On average, the bladder holds about two cups of urine (about 16 ounces).
  • When the bladder is empty it looks like a deflated balloon. The shape of a bladder changes when it fills up.
  • Urine is produced in the kidneys. It flows through tubes called ureters into the bladder.
  • It's normal to go to the bathroom 4 to 8 times a day and no more than twice a night.
  • Women have shorter urethras than men and are more likely to get a bladder infection as bacteria from outside the body can get into the urinary system easier.
  • The bladder muscle helps you urinate by squeezing to force the urine out.

Tips for Keeping Your Bladder Healthy

  • Drink plenty of water. Strive to drink 6 to 8 cups of water each day.
  • Cut down on the amount of caffeine and alcohol you drink - these may upset your bladder. Limit your intake of coffee, tea or cola as these can heighten bladder activity and lead to leakage.
  • Women should sit to go to the toilet – they should not hover over the toilet seat.
  • Take your time when on the toilet so that your bladder can empty - if you rush, and do not empty your bladder fully, over time, you could get a bladder infection.
  • Stay away from foods that bother the bladder. Some foods can worsen incontinence. Skip foods like chocolate (also a source of caffeine), as well as spicy or acidic foods like tomatoes and citrus fruits.
  • Keep your pelvic floor muscles strong with pelvic floor muscle training.
  • Stop smoking. It is of great value to stop smoking for your bladder health - using tobacco is a major cause of bladder cancer.

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