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

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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