Your bladder, a hollow organ that stores urine from your kidneys, is one of those things you don’t think about until it stops functioning properly. Bladder health is directly related to whether or not you experience discomfort or painful urination.


The bladder-like your stomach is a sac-like organ that contracts and expands depending on if it is full or empty. It filters excess fluids and waste out of your bloodstream and removes them from your body. When it starts to get full, your bladder releases urine. The urine passes through the urethra, exiting the body. 


These diets, lifestyle, and exercise tips can ensure your bladder does its job without discomfort, preventing urologic conditions such as bladder infections or UTIs.

Drink plenty of fluids.

This is the best bladder health advice we can give you. 


Drinking six to eight glasses of water every day, will flush bacteria out of your urinary tract and help prevent bladder infections. 


Reduce your fluid intake if you feel the need to empty your bladder constantly and are experiencing discomfort throughout the day. 


Avoid sodas, coffee, and other caffeine-rich beverages. They will only cause you to urinate more.

Your diet can greatly affect your bladder health.

Did you know that what you eat and drink can significantly impact not just your overall health but your bladder health as well? Some foods and beverages can prevent certain diseases, while others can make them worse. They can cause irritation in the bladder. This can lead to an overactive bladder. Some symptoms are leakage, increased frequency, and urgency.


You should eat foods high in healthy fats like nuts, olive oil, and organic canola oil. Avocados and flaxseed are also good options.


Every day, eat at least five portions of fruits and veggies. Don’t worry, one serving is only half a cup. Be aware that a single serving of fruit can have twice as many calories as a single serving of vegetables, so eat more vegetables.


Try avoiding spicy foods, carbonated drinks, caffeine, tea, vinegar, orange juice, and tomato-based foods. Reduce the amount of these foods in your diet, or dilute them with water, to lessen their impact on your bladder.

Learn how to do Kegels.

Strengthening your pelvic floor muscles is a great way to improve your bladder health. Kegels involves tightening and then releasing your urine-holding muscles. Ask your doctor how often these exercises should be done.


The next time you urinate, stop mid-stream. The muscles you feel tightening are the pelvic floor muscles. Now that you know which muscles to use, you can do Kegel exercises up to three times a day.


  • After emptying your bladder, sit down or lie down.
  • Tighten your pelvic floor muscles. Hold them tight for 5 seconds.
  • Relax your muscles and count to 5.
  • Repeat up to 3 times.

Empty your bladder every time you go.

Rushing to urinate can cause you to not empty your bladder completely. A bladder infection is more likely if urine remains in the bladder for too long. For good bladder health, slow down and allow the urine to flow naturally.

Cotton is comfortable and great for bladder health.

Loose-fitting cotton clothing allows air to circulate around the urethra. Blended fabric underwear and tight-fitting jeans can trap moisture and encourage bacteria growth.

Take a walk and get on the road to better bladder health.

Being sedentary can increase fluid buildup in your legs during the day. This fluid can cause you to have to empty your bladder more frequently, especially at night. 


Try walking around more throughout the day. If you can’t get out one day, you can still get the benefits of reduced fluid retention from your couch. Flex your calf muscles then raise your legs up to your waist. Simply moving around the house is also helpful.

Clean up after sex.

Sexual intercourse can negatively affect your bladder health if you choose not to wash up afterward. The urethra, the tube that leads from the bladder to the outside of the body, is located in the same spot that bacteria are commonly found. 


Infections can be prevented by cleaning your genital and anal areas prior to intercourse. To prevent bladder infections, it is important to urinate after and before sex in order to flush out any bacteria.

We hope you found these easy-to-follow bladder health tips to be useful. For Hialeah residents who feel they should see a urologist, Uromedix is there for them. We provide complete urological services including surgery. To make an appointment, call us at (305) 466-9111.