FITNESS

Ladies, here are some tips for developing healthy urinary habits

Sometimes you may have to face situations where control becomes essential. bladder, until reaching a washroom or other resting place. Be aware, however, that resisting the urge to pee for too long is not healthy. If you’re wondering what harm it can do, Dr. Rubina Shanawaz Z, Senior Consultant in Obstetrics and Urology at Fortis Hospital, Richmond Road, Bangalore, has the answer.

the doctor bladder .

Dr. Rubina lists the following eight habits to help take care of your bladder. read.

1. Timed bladder emptying: In our busy lives, it’s easy to avoid going to the bathroom until absolutely necessary. However, he can consciously empty his bladder once every 2-3 hours to avoid over-expanding the bladder and promoting urine retention in the long run.

2. Do not delay the urge to urinate. Doctors warn that it’s acceptable to refrain from urinating occasionally while traveling, but regularly delaying urination can disrupt urination patterns and Urinary-tract infection.

3. Relax while you urinate: both mentally and physically.Urgent attempts to urinate most often cause urine to pool and can lead to leakage Urinary-tract infection“Physical relaxation helps you sit comfortably, relax your pelvic floor muscles, and empty your bladder completely,” says Dr. Rubina.

4. Drink plenty of water. Drink 10-12 glasses or 2.5-3 liters of water per day. Doctors say that for most people, it becomes difficult to focus solely on water for hydration, so soups and juices also count as fluids.

5. Avoid Caffeinated Drinks: Increased intake of caffeinated beverages such as tea, coffee and cola increases the frequency of urination.

6. No Smoking: “Smoking leads to vasoconstriction, increasing the risk of urinary urgency due to bladder irritation,” warns doctors.

7. Practice Kegel Exercises: Dr. Rubina explains: pelvic floor exercises Or, Kegel exercises are where you “mimic to stop urinating halfway through (the actual exercise should be done with an empty bladder), hold for 3-5 counts, then relax for 3-5 counts.” Repeat 10 to 15 times twice daily to strengthen the pelvic floor that supports the bladder.That regular practice can prevent urine leakage.

8. Avoid triggers that increase intra-abdominal pressure: means overweight, chronic cough, chronic constipation It puts pressure on the pelvic floor, leading to loosening of supporting muscles and leakage of urine. Experts say that maintaining a healthy weight and avoiding chronic coughing and constipation relieves pressure on the pelvic floor.

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