5 Ways We Make Our Bladders Weaker Without Realising

We've taken a look at the most common ways you might be making your bladder issues worse without realising it - but don't worry, many of us don't either! Let's dive in...

Not doing your pelvic floor exercises (or not frequently enough!)

Many of us are unaware of the importance of pelvic floor exercises in maintaining bladder control - too often, they are associated with postnatal recovery and that means for many of us, we don't realise the importance of pelvic floor exercises (especially as we get older.).

These exercises, also known as Kegels, help strengthen the muscles that support the bladder and can significantly improve bladder function. Ideally, we should be doing 10 squeezes, 3 times a day - and the vast majority of us are missing out on the benefits of doing them frequently enough. You can do your pelvic floor exercises anywhere - in the queue while shopping, sitting in the car at traffic lights... even now, as you read this!

Don't know where to start? Read our Pelvic Floor Beginners Guide for the full lowdown.

Consuming caffeine, fizzy drinks, and alcohol too often

Basically, all the fun stuff. Unfortunately, limiting the intake of caffeine, fizzy drinks, and alcohol is crucial for a healthy bladder. These substances can irritate the bladder and lead to increased frequency of urination and urgency, contributing to bladder weakness and dashes for the loo.

Hydration is so important for bladder problems, although when you are running to the toilet frequently you'll be forgiven for thinking that limiting water intake will help. In fact, doing so leads to dehydration, and in turn that can cause your urine to concentrate and lead to further irritation and even UTIs. Sipping water throughout the day will keep you hydrated and your pee a light, straw colour which is what we should all be aiming for.

Eating spicy foods (and other things that irritate our bladder)

You might think that it's only what you drink that matters when it comes to your bladder; in fact, what you eat is just as important for the health of your bladder, bacteria in your urinary tract and of course, the health of your pelvic floor too.

If you are partial to a weekend curry, you might find that switching to something less spicy will help relieve symptoms - unfortunately spice, chillis and tomatoes are all bladder irritants that will cause you to need the loo more frequently. Other things to avoid as much as you can are citrus fruits, chocolate and additives such as MSG are all known to make our bladders less happy.

Chronic Coughing (we know you can't help this one!)

As we enter the midwinter, it can feel like you have a new cough every other week - and what is the 100 day cough that's doing the rounds too? Argh. Unfortunately, coughing is an unusual and lesser-known factor that can contribute to weakening the bladder. Persistent coughing, especially due to conditions such as chronic bronchitis, asthma, or smoking-related lung disease, can put strain on the pelvic floor muscles over time, leading to a higher risk of stress incontinence and bladder weakness.

If your cough has lasted longer than 3 days with no sign of easing, it's time to speak to your pharmacist and see what treatments they can offer to alleviate the coughing symptoms and give your bladder a break.

Putting up with frequent constipation

If you experiencing frequent or chronic constipation, it could be causing your bladder issues too. We don't really talk enough about the impact of constipation over time on the pelvic floor, and the pressure it causes to the bladder.

Fortunately, there are many ways that constipation can be relieved. Maintaining a healthy diet rich in fibre, staying physically active can help. The gut is such an important organ for our overall health, and if you are struggling with a slow gut, or any gut issues that are leading to constipation, you need to speak with your GP for further treatment.

Taking a regular pre and probiotic will help to rebalance the gut too - this is especially important after a course of antibiotics - and don't forget to do your pelvic floor exercises too!

Jude’s clinically proven supplements give you better bladder and pelvic floor control, helping you sleep through the night and regain the freedom to live life on your own terms. With just one capsule morning and night, you'll have relief from need-to-go urgency in just 12 weeks.