Sign up and get bladder confident
Join our newsletter for tips and tricks to life's trickly moments!
Don’t worry - there are lots of ways we can show our bladder some love and keep it in tip top shape, too!
Here are four ways to love your bladder this February:
1. Eat Bladder-Happy Foods
What we eat has a surprisingly big impact on the health and happiness of our bladder. Foods and ingredients such as citrus, caffeine, spicy meals, and artificial sweeteners, can irritate the bladder and make urgency and leaks worse. Instead, focus on bladder-friendly foods like:
Fibre-rich options (whole grains, leafy greens) to keep digestion smooth and avoid constipation, which can put pressure on the bladder.
Magnesium-rich foods (pumpkin seeds, bananas) to support muscle function, including the bladder.
Hydrating foods (cucumber, watermelon) to keep urine diluted and less irritating.
A balanced, nutrient-rich diet can help keep the bladder calm and working well.
2. Drink Plenty of Water (but at the Right Times)
It’s tempting to cut back on water if you’re struggling with leaks, but staying hydrated is essential for a happy bladder. Dehydration can lead to concentrated urine, which is more irritating and can make urgency worse, and potentially lead to urinary tract infections (UTIs). Aim to:
Sip water steadily throughout the day rather than chugging large amounts at once.
Reduce fluids close to bedtime if you struggle with waking up in the night to pee.
Swap caffeine and fizzy drinks for herbal teas or plain water to avoid bladder irritation.
Your bladder loves balance! Giving it enough water to stay healthy, but not so much that it's working overtime is important so aim for 8 glasses a day for optimum health.
3. Do Your Pelvic Floor Exercises
A strong pelvic floor means better bladder control, but this area of the body needs regular exercise, just like any other muscle. Simple pelvic floor exercises can:
Improve bladder support and reduce leaks.
Help with urgency by strengthening the muscles that control urine flow.
Make peeing feel easier and more complete.
Try squeezing and lifting the pelvic floor muscles (like you're stopping a wee mid-flow) for a few seconds, then relaxing. Ten squeezes, 3 times a day will ensure that your pelvic floor is getting a great workout to support your bladder.
4. Pee Properly (Elbows, Knees, Wees)
Yes, there’s a right way to wee! Rushing to the loo, hovering over the toilet, or straining can make bladder issues worse. Instead:
Sit properly on the toilet with your feet flat on the floor and knees slightly higher than your hips (a small stool under your feet can help).
Relax your tummy and take your time - don’t push or strain.
Wait a few seconds after you think you’re done to make sure you’ve emptied your bladder completely.
Better peeing habits can reduce the risk of leaks, infections, and bladder discomfort.
Show Your Bladder Some Love
Looking after our bladder doesn’t have to be complicated—small daily habits can make a huge difference. Whether it’s eating bladder-friendly foods, staying hydrated, taking Jude Supplements, strengthening the pelvic floor, or simply sitting properly when we pee, every little step helps.
