Health and Wellbeing
Improve Bladder Health and Lower the Risks of Urinary Track Disorders
Bladder and urinary tract disorders are widespread and painful, but there are viable solutions based on lifestyle choices.
“Water, Water Everywhere, but…”
Effects of Urological Disorders on Cognitive Health
Several years ago, when I presented my research into the effects of bladder and urinary tract disorders on our cognitive health to a large group of the audience, some participants at the end of the presentation commented, asking a rhetorical question:
“Who could have thought such a small sac and tiny track could cause so much grief to poor humans?”
Bladder and urinary tract disorders are widespread. They cause unbearable pain and suffering to patients, significantly affecting their mental and cognitive health.
Many scientists and practitioners actively investigate and offer solutions to these health conditions in multiple domains to lower patients' pain with traditional and novel approaches.
The research into the urinary tract and bladder disorders is intensive. For example, if you check the National Library of Medicine database, Pubmed, you will find 122,000+ resources about bladder and 831,000+ medical reports on urinary tract disorders.
I aim to create awareness for disorders related to the bladder and urinary tract, providing a summary of my reviews from credible sources.
Interested readers can delve into details by starting with the resources provided by NIH (National Institute of Health) in an informative portal titled urological disorders.
Previously, I wrote about the health and disorders of several organs like the heart, brain, liver, lungs, kidney, pancreas, and organs in the digestive tract. Interested readers might find the links here.
In this post, I’d like to introduce a sac and a system to discuss common disorders. This post summarizes my investigation to understand the issues and explore practical solutions. My focus is on improving conditions via healthy lifestyle choices.
When presenting this topic publicly, some people had difficulty engaging in the discussions. The urinary tract and bladder feel like taboo topics for some people.
However, it is part of our anatomy. Therefore, there is no shame in learning about it, discussing the conditions, and seeking timely support from qualified healthcare professionals.
First, you might wonder what a sac is in human anatomy.
What is a sac?
A sac is a pouch-like structure performing different functions in various parts of the body.
A sac might include fluids, gas, and solid substances. Some examples are the bladder, cyst, lymph nodes, and bursa.
So, the bladder is not considered to be an organ in the anatomy literature as it does not have the complex structure and functions of an organ like the heart or brain.
A Brief Introduction to the Bladder and Urinary Track Anatomy
The bladder wall comprises several layers of muscle and connective tissues. Several muscles, including the pelvic floor muscles and the sphincter muscles, surround the bladder. These muscles can support the bladder and maintain bladder control.
The innermost layer of the bladder is called the mucosa. This part is lined with a layer of cells called “transitional cells.” These cells can stretch and adjust the expansion of the bladder as it fills with urine.
The urinary tract is a system in the body responsible for producing, storing, and eliminating urine. This system consists of the kidneys, ureters, bladder, and urethra.
The urinary tract is essential for maintaining the body’s fluid and electrolyte balance. The primary function is to eliminate waste products from the bloodstream. Here is the summary of the process.
1 — First, kidneys produce urine by filtering waste products and excess fluids from the bloodstream.
2 — Then, the urine is carried from the kidneys to the bladder through a pair of tubes called the ureters.
3 — The bladder stores urine until it gets ready to be eliminated from the body.
4 — The urethra is a tube that carries urine from the bladder. In men, the urethra also carries sperm during ejaculation.
The urinary tract and the bladder are prone to particular disorders, such as urinary tract infections, urinary incontinence, and kidney problems.
As informed by this paper, “Acute urinary tract disorders often manifest as flank pain and are a common complaint of patients who present to the emergency department. The pain is often a vague, poorly localized sensation that may have a variety of causes.”
The paper also mentions that “patients with acute urinary tract disorders who present with pain include those with calculi as well as renal infection, vascular disorders, and hemorrhage.”
Impact of Urinary Track and Bladder Disorders
Urinary tract and bladder disorders are widespread. They can happen at any age but significantly increase as we get older. The most common conditions are Urinary Track Infections (UTIs).
As documented in this Frontier paper, “the total number of cases of Urinary Track Infections increased by 60.40% from 252.25 million in 1990 to 404.61 million in 2019.”
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), “urinary incontinence affects an estimated 25 million adults in the United States. Overactive bladder is also common, affecting an estimated 33 million adults in the United States.”
“Bladder cancer is a relatively common type of cancer, affecting around 80,000 new cases in the U.S. yearly.”
Common Urinary Tract and Bladder Disorders
Upon review of the literature, I came across seven common disorders related to the bladder and the urinary tract. I summarize them for awareness.
1 — Urinary tract infections in the kidneys, ureters, bladder, and urethra.
2 — Bladder cancer affects the cells lining the bladder. Some symptoms of bladder cancer show blood in the urine, frequent urination urges, and pain during urination.
3 — Urinary incontinence is an inability to control the bladder and can result in the accidental leakage of urine. Some known causes are muscle weakness, neurological conditions, and some medications.
4 — Overactive bladder is a condition in which the bladder contracts involuntarily, causing frequent urges to urinate and sometimes incontinence.
5 — Interstitial cystitis causes inflammation and discomfort in the bladder and pelvic area. It can cause pain during urination, frequent urges to urinate, and discomfort in the lower abdominal or pelvic area.
6 — Enlarged prostate gland in men occurs when the prostate gland grows and can cause difficulty urinating, frequent urges to urinate, and a weak urine stream.
7 — Kidney stones are crystalline formations that can develop in the kidneys and cause pain and discomfort. They can also block the flow of urine and lead to kidney damage.
Risk Factors for Urinary Track and Bladder Disorders
Here is a summary of well-documented risk factors in the literature:
Dehydration, holding urine for too long, stress, anxiety, inflammation, hormonal imbalances, autoimmune disorders, uncontrolled diabetes, prostate problems, pregnancy, childbirth, kidney stones, neurological disorders, genetic predisposition, toxic substances, poor hygiene, irritants, sedentary life, menopause, aging, allergic reactions to medications, smoking, excessive amounts of caffeine, alcohol, and spicy foods.
Three lifestyle risk factors are frequently mentioned in the literature. They are obesity, smoking, and excessive alcohol consumption.
Gender is also considered a risk factor because women are more prone to specific bladder problems than men. Women and men might have different causes for urinary disorders.
For example, childbirth, menopause, and aging can cause bladder control problems for women. Prostate problems and aging can cause urinary incontinence in men.
Here are practical ways to improve the bladder's health and lower the risks of urinary tract disorders.
1 — Remain hydrated.
Hydration is critical for the body and also crucial for the urinary tract and the bladder, mainly to prevent infections. One of the reasons is water can flush bacteria quickly.
Drinking sufficient water with electrolytes can keep the body hydrated. Even though conventional advice says plenty of water, sometimes people overdo it and cause internal drowning. Too much of anything can be harmful to the body.
In 2004, National Science, Engineering, and Medicine provided a report on how much water, sodium, and potassium to consume daily. In the report, the recommended about of water for men is 3.7 liters (125 ounces), and for women, 2.7 liters (91 ounces).
These are for healthy and sedentary people in temperate climates. Those who are active and live in hot temperature environments might need more to prevent dehydration.
2 — Avoid some beverages and foods.
Water is critical, and some fluid from food can be helpful. However, you may need to lower the consumption of some types of beverages.
The typical ones affecting the urinary tract and irritating the bladder are carbonated drinks, caffeinated drinks, and alcohol. Lowering their consumption might help.
In terms of food, the commonly mentioned food types in the literature to avoid are spicy foods, artificial sweeteners, and acidic foods like citrus fruits. A balanced and nutrient-rich diet is a principle to lower the risks of urinary tract disorders.
3 — Empty your bladder regularly.
A typical suggestion in the literature is to avoid holding urine for a long time. Every two to three hours is recommended in the literature as ignoring the urge to urinate might lead to bladder overdistention and make it harder to fully empty your bladder.
However, we must keep it longer at night as restorative sleep is crucial for our health. Most healthy people train their bladder to stay calm until they wake up. It is possible to train the brain to support this goal.
However, people with underlying health conditions such as diabetes, kidney disorders, and prostate problems might need to get up more frequently. They need support from qualified healthcare professionals.
You may need to solve constipation which can pressure the bladder and make it harder to empty it fully.
4 — Lower stress and inflammation, and perform regular exercise.
As excessive stress and chronic inflammation in the body can affect bladder function and contribute to incontinence, we need to lower them as much as possible with quality sleep, rest, and exercise.
As exercise can improve overall health, it can also improve bladder control. Exercise can also increase blood flow to muscles in the urinary tract, oxygenating them and keeping them healthy.
Even though moderate resistance training is healthy for many people, lifting too heavy objects might put pressure on the bladder and contribute to incontinence. Some female friends found yoga swings helpful.
This meta-analysis informs that “Pelvic floor physiotherapy as a treatment for urinary incontinence in elite female athletes, former elite female athletes, and pregnant athletes who engage in regular aerobic activity leads to a higher continence gain than that obtained by nonathlete women.”
NIH (National Institute of Health) also highlights the importance of Kegel exercises. “This pelvic floor muscle training includes simple exercises you can do to treat bladder problems. The exercises strengthen the pelvic floor muscles that support the bladder, rectum, and uterus.”
As obesity is a known risk factor, maintaining a healthy weight might prevent urinary tract and bladder disorders.
5 — Avoid risky behavior for the urinary tract and the bladder.
One of the frequently mentioned risk factors in the literature is smoking. The common concern is smoking might increases the risk of bladder cancer. It is believed to cause other bladder problems.
Excessive alcohol and caffeine consumption are also mentioned as risky behaviors. So stopping cigarette smoking and lowering alcohol and caffeine consumption can lower the risks.
Using perfumed products and harsh detergents in cleaning might irritate the bladder and increase the risk of infection. You may need to avoid using scented soaps and sprays on the genital area. Diaphragms or spermicidal lubricants might increase the risk of infection. You might consider water-soluble lubricants.
It is also believed that tight clothing can put pressure on the bladder and make it harder to empty it fully. You may consider wearing loose, comfortable underwear to allow for proper ventilation and to reduce irritation.
6 — Get regular check-ups and timely treatments.
Getting regular checks for urinary tract disorders and bladder problems is essential. If you have symptoms getting timely tests, including urine, blood, and image scans, can help find the issues as early as possible.
Chronic conditions such as diabetes, obesity, and cardiovascular conditions such as high blood pressure can affect bladder health and should be treated to help improve bladder function.
If you are experiencing urinary tract infections, urinary incontinence, or other bladder problems, you need to see your family physicians to refer you to specialists such as urologists for diagnosis and treatment.
Timely diagnosis and treatment can prevent further damage to the body and prevent further suffering from these conditions.
There are several standard tests for urinary disorders, such as urodynamic, cystoscopy, ureteroscopy testing, and urinary tract imaging. A family physician or a urologist usually orders these tests. However, diagnosis and treatments are performed by urologists.
A urologist is a medical specialist who diagnoses and treats disorders of the urinary tract and the male reproductive system. They focus on urinary tract infections, urinary incontinence, overactive bladder, bladder cancer, prostate problems, kidney stones, and men’s sexual issues.
In addition, integrative medicine physicians, alternative medicine doctors, and qualified naturopaths might offer solutions for improving urinary tract and bladder health.
For example, herbal medicine practitioners hypothesize that proanthocyanidins in cranberries might help prevent bacteria in the urinary tract from sticking to the bladder walls and urinary tract linings. Thus they offer cranberry extract to their patients.
Summary of Takeaway Points
If you found this story long to digest, you might at least check the following key points to lower the risks of the urinary tract and bladder disorders.
1 — Keep the body hydrated with adequate water and electrolytes.
2 — Avoid excessive consumption of caffeinated, carbonated, and alcoholic drinks.
3 — Empty your bladder regularly.
4 — Lower stress, anxiety, and inflammation.
5 — Move the body regularly and maintain a healthy weight.
6 — Consider Kegel exercises or yoga swings.
7 — Refrain from pathogens and toxins.
8 — Stop cigarette smoking.
9 — Keep hygiene and use natural products for cleansing.
10 — Get regular check-ups with support from family physicians.
11 — Get timely diagnosis and treatments by urologists.
12 — Take medication as prescribed and consider supplements with support from qualified healthcare professionals.
Discussing urinary tract and bladder issues might feel awkward for some people. However, this system and sac are part of our anatomy.
The health of every part of our body matters. Thus, there is no shame in learning about it, discussing the conditions, and seeking timely support from qualified healthcare professionals.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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