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Your urinary system helps filter the excessive waste and liquid for blood circulation, and your bladder is an important part of this process. Located at the bottom of the abdomen, the bladder stores the urine until you are Ready to pass it . Although for many of us, the health of the bladder is low on the list of priorities, experts say that we should be take more care of this important organ.

"We hold our bladders for acquired when they work well, but when they are not, we can develop urinary incontinence, frequent urination, bladder pain, bladder infections, prolapse of bladder in women and bladder cancer, "said Victoria Scott , MD, a Urogynecologist based in Los Angeles and co-author of A guide of a woman on her pelvic soil: what is the f * @ # over there . She recommends putting your health in the bladder before and in the center before a problem.

Wondering how you can improve the health of your bladder from today? Read the rest for nine things that your bladder will thank you for doing, according to the doctors.

Read this then: If you notice this in the bathroom, check the diabetes, the experts say .

One way to promote good health of the bladder is to avoid things that irritate the organ, explains Scott. She notes that by limiting your consumption of "caffeine, alcohol, citrus fruits, spicy food and artificial sweeteners", you can help prevent urinary incontinence, urinary frequency and bladder pain. AE0FCC31AE342FD3A1346EBB1F342FCB

I don't know what foods could be irritating your bladder ? According to the Johns Hopkins Center for Pelvic Health, you can try an elimination diet to identify the source of your discomfort.

"If the symptoms of the bladder are linked to food factors, strict membership in a diet that eliminates food should provide marked relief in 10 days," write their experts. "Once you feel better, you can start adding foods in your diet, one at a time. If the symptoms come back, you can identify the irritant."

Read this then: What really happens to your body if you don't go to the bathroom every day .

Drink water Can also help your bladder and kidneys to eliminate irritants and urinary tract bacteria. This can help reduce your risk of infection, inflammation and other bladder conditions.

"A moderate amount of water every day keeps your bladder the happiest bladder," explains Scott. The Mayo clinic says men can Stay adequately hydrated By drinking 15.5 cups of liquid per day, while women should drink 11.5 cups of liquid per day for optimal health.

There are several ways to avoid an accumulation of bacteria in your urinary tract, and your bladder will thank you for making them daily habits.

In particular, urinating after sex and wiping from front to back can help prevent bladder infections, according to experts. "Sex increases the risk that bacteria can be introduced into the urethra, then enter the bladder to cause an infection of the bladder, so pee just after sex will help eliminate bacteria," says Scott. "Wiping from front and back also decreases the risk of introducing bacteria into the urethra and bladder," she adds.

Urinary incontinence is a common problem that affects 50% of adult women , according to the Mayo clinic. This is why Scott recommends doing ordinary pelvic ground muscle exercises, also known as Kegels.

She says that these exercises can minimize your risk not only of urinary incontinence, but also of the urinary frequency and prolapse of the bladder, that is to say that "the bladder falls into the vagina because of the muscles of the floor Pelvien weakened ". She adds that the muscular exercises of the pelvic floor help to strengthen the pelvic floor, which is important to support the pelvic organs - including the bladder, the urethra, the vagina, the uterus and the intestines - and the maintenance of their function.

According to the American Cancer Society, smoking is the bachelor the largest risk factor For bladder cancer. In fact, half of all cases of bladder cancer in men and women are allocated to the use of tobacco products.

A 2011 study published in the Journal of the American Medical Association (JAMA) illustrated The advantages of smoking - And the even greater benefits of never smoking in the first place. This study reported that people who formerly smoked but who have since resigned were at a double risk of developing bladder cancer.

However, those who continued to smoke were even more at risk. "The current smokers of our study had an excessive quadruple risk of Development of bladder cancer , compared to an excessive triple risk in previous studies, perhaps due to changes in the composition of cigarettes or smoking habits over the years, "said Neal Freedman , PHD, MPH, researcher at the National Cancer Institute (NCI) and co-author of the study, via the press release.

Scott says that another way to take care of the health of your bladder is to avoid constipation. "Too many stools in the colon can alter the function of the bladder. It can also increase the risk of urinary tract infections," she explains.

"There is a close relationship between the muscles and the nerves that Functions of the control bladder And those who control the stools, "explains the UCSF urology department, adding that the bladder and the colon are close to each other. Eating fiber -rich foods, remaining hydrated, doing the exercise Regularly and the desire to go, you can promote better digestive and bladder health.

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To fully relax your muscles when you urine is important for the health of your bladder, which is why you should always sit on the toilet rather than hovering on it. "For women, sitting completely on the toilet is crucial," said Jennifer Spencer , PT, DPT, CLT, OCS, Physiotherapist and founder of Physical therapy of the magic city . "Having to hover on the toilet and urinate does not allow the pelvic floor muscles to relax completely and will cause urinary retention," she explains.

Scott should be important to maintain optimal bladder health. "Consider using a" squatty pot "stool to help relax your muscles if you have trouble emptying the bladder or starting the stream," she advises.

Although it is important to completely empty your bladder when you pee, you must refrain from going to the toilet more often than you need. "Your bladder can contain about 16 ounces before you have to pee," said Kathleen Kilburg , PT, ATC, CHC, MCMT, owner of The bladder coach And a clinical specialist in pelvic health physiotherapy, adding that the average adult should urinate five to eight times a day.

"If you frequently pee" in case "you train your bladder to contract before it is really full, which leads to an increased urinary frequency and emergency," notes Kilburg.

Finally and above all, you should always see a doctor if you think something is wrong with your bladder. In particular, Scott says that you should always see a doctor if you feel "blood in the urine, burn or pain with a urination, wake up too often at night, to pee too frequently during the day , or to flee urine which is embarrassing or prevented you from doing certain activities. "

Even if you do not suspect a problem, you can speak to your doctor to learn more about how to maintain good health of the bladder Before A condition is developing.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.