Improving Bladder Health Through Nutrition
Introduction
Maintaining a healthy bladder is crucial for our overall well-being, especially as we age. For many adults, the use of diapers becomes a necessity due to various medical conditions, including urinary incontinence. While managing incontinence is challenging, the right diet can make a significant difference in bladder health to smooth things out. In this article, we will explore dietary tips tailored to Indian readers, focusing on how to eat right for a better bladder.
Understanding Bladder Health
Before delving into specific dietary recommendations, it’s essential to understand the significance of bladder health. The bladder is a vital organ responsible for storing urine until it’s eliminated from the body.
Incontinence can affect individuals of all ages, but it becomes more common among older adults due to factors such as weakened pelvic muscles and age-related changes in bladder capacity. Managing incontinence effectively often requires the use of adult diapers (get yours from Dasimo!), pads, absorbent underwears etc. Beyond these aids, dietary choices also play a pivotal role in improving bladder health.
The Link Between Diet and Bladder Health
We spoke briefly about this in our previous blog— the foods we consume have a direct impact on our bladder health. Here’s more on how certain dietary factors can exacerbate incontinence symptoms, while others can help alleviate them. It’s important to make informed choices to promote bladder health while using adult diapers.
Maintain a Healthy Weight
Being overweight can put extra pressure on the bladder and pelvic muscles, increasing the risk of incontinence. Achieving and maintaining a healthy weight through a balanced diet and regular exercise (read about Kegel) can significantly improve bladder health.
To maintain a healthy weight:
- Consult with a healthcare professional or registered dietitian. They will help you develop a personalised weight management plan.
- Incorporate regular physical activity into your routine, such as walking, swimming, or yoga.
Dietary Tips for Better Bladder Health
1. Hydration is Key
We’ve addressed this myth before— about people mistakenly believing that reducing fluid intake can help manage incontinence. However, inadequate hydration can lead to concentrated urine, which can irritate the bladder lining and exacerbate incontinence symptoms. It’s crucial to strike a balance between staying hydrated and managing fluid intake, especially for those using adult diapers.
To maintain proper hydration:
- Aim to drink at least 8-10 cups of water a day.
- Spread your fluid intake evenly throughout the day to avoid overloading your bladder at once.
- Limit caffeine and alcohol, as they can act as diuretics and increase the frequency of urination.
- Limit fluid intake after 6 p.m. to reduce night-time voiding and incontinence
- You can also explore certain herbal teas. Herbal teas such as chamomile and ginger, have anti-inflammatory properties and may provide relief for individuals with sensitive bladders. These teas can help relax the bladder muscles and reduce irritation.
2. Focus on Fibre
A high-fibre diet is beneficial for bladder health. Fibre helps prevent constipation, which tends to put additional pressure on the bladder and worsen incontinence. Including fibre-rich foods in your diet can help maintain regular bowel movements and reduce the likelihood of accidents.
To increase your fibre intake:
- Consume whole grains like brown rice, whole wheat, and oats.
- Incorporate fruits and vegetables, such as apples, pears, papaya, broccoli, and spinach, into your meals.
- Snack on nuts and seeds for added fibre.
3. Ayurvedic Mixtures
Indian households understand the value of Ayurvedic remedies because of how easy and effective they are. Here are some key ingredients you can use in homely concoctions for a healthy bladder:
Triphala:
Triphala is a combination of three healing fruits- Amla, Haritaki, and Bibhitaki. It ensures good bowel movements and improves digestion. It is advised to consume the Triphala powder by mixing it in warm water before bedtime to help reduce symptoms of incontinence.
Ashwagandha:
Ashwagandha is an adaptogenic herb that helps to relieve stress and anxiety. It also has a strengthening effect on the nervous system, which can improve bladder control. You can take Ashwagandha powder mixed with warm milk before bedtime to reduce incontinence.
Gokshura:
Gokshura is an Ayurvedic herb with diuretic (that helps reduce fluid buildup in the body) properties that helps improve bladder function. It also has anti-inflammatory properties that can reduce inflammation in the urinary tract. Mix Gokshura powder with warm water twice daily.
Sesame oil:
Massaging the lower abdomen, before bedtime, with warm sesame oil can improve bladder function. Sesame seeds are rich in minerals. You can also mix the seeds with jaggery and have it daily.
Amla:
Amla effectively clears the bladder and tones bladder muscles to improve control over involuntary urination. Grind a few amlas, extract the juice (or buy one bottle of amla juice from the market), and consume the juice with a ripe banana daily.
Cumin:
If all the above mentioned ingredients seemed too much of a task, the easiest remedy would be to boil a teaspoon of cumin in two cups of water, until it reduces to half. Allow it to cool, mash the seeds with a spoon, and strain. This drink can easily replace your daily tea. Supplement with some honey if needed.
4. Choose Bladder-Friendly Foods
Certain foods are known to be more bladder-friendly than others. These foods can help alleviate incontinence symptoms and contribute to overall bladder health.
Include the following foods in your diet:
- Bananas: They are rich in potassium, which can help regulate fluid balance in the body. Also, beware not to overdo the consumption of bananas or you might bear side-effects!
- Yoghurt: Probiotics in yoghurt can promote digestive health and reduce the risk of constipation.
- Leafy greens: Vegetables like kale and spinach are packed with nutrients and can aid in maintaining overall health.
- Papaya, great for clearing the gut, is also rich in Vitamin C.
- Blueberries, watermelon, pears, and apricots are some other generally “safe” fruits that do not usually irritate the bladder.
- Cucumber: Rich in antioxidants, fiber and vitamin K, cucumber is a preferred choice for people dealing with an overactive bladder. Have a large bowl of cucumber salad for a healthy bladder!
5. Limit Citrus Fruits and Juices
Citrus fruits and their juices are acidic and can be problematic for individuals with sensitive bladders. They can irritate the bladder lining and increase the urgency to urinate.
Avoid these fruits in particular: cranberries, apples, cantaloupes, citrus fruits, oranges, grapes, guava, lemons, limes, nectarines, peaches, pineapple, plums, strawberries, tomatoes
6. Control Your Portion Sizes
Overeating can lead to increased pressure on the bladder, making incontinence symptoms more challenging to manage. Pay attention to portion sizes to avoid overloading your digestive system and bladder.
Tips for controlling portion sizes:
- Use smaller plates to control your servings visually.
- Eat slowly and mindfully, savouring each bite.
- Stop eating when you feel comfortably full rather than overeating.
- You may consider smaller portions in a higher frequency than usual.
- Avoid consuming large meals close to bedtime, as this can increase the likelihood of nighttime accidents.
- Instead, opt for a light, balanced dinner and limit fluid intake in the hours leading up to bedtime.
7. Stay Mindful of Food Allergies and Sensitivities
Some individuals may have food allergies or sensitivities that can worsen incontinence symptoms. Common culprits include dairy, gluten, and artificial additives. Be mindful of how your body reacts to certain foods and consider an elimination diet if you suspect specific triggers.
8. Watch Your Spices and Spicy Foods
Indian cuisine is known for its vibrant flavours and spices, but some spices and spicy foods can irritate the bladder lining and exacerbate incontinence symptoms.
To minimise irritation:
- Be mindful of your spice consumption, especially chilli peppers and hot sauces.
- Opt for milder spice levels or explore alternative seasonings in your cooking.
9. Stay Informed About Medications and Supplements
Some additional medications (for other problems/symptoms) and supplements can affect bladder health and incontinence symptoms. Consult your healthcare provider about any prescription drugs or over-the-counter supplements you’re taking, as they may impact your bladder function.
Conclusion
A healthy diet is essential for adults using diapers to manage incontinence effectively. Remember that individual needs may vary, so it’s advisable to consult with a healthcare professional or a registered dietitian to create a personalised nutrition plan that suits your specific circumstances.
Incorporating these dietary changes into your daily routine can not only help improve bladder health but also enhance your overall well-being. By taking proactive steps towards a healthier diet, you can enjoy a more comfortable and fulfilling life, even while managing incontinence with the use of adult diapers.