It’s about this time of year when the silver and gold trimmings of New Year’s celebrations transform into a sea of vibrant pinks and reds; blossoming red roses are out on display everywhere you turn, and hearts and kisses take over stores’ card and candy aisles. All of this is a not-so-subtle reminder that the month of love is upon us, and we’d best prepare our tokens of appreciation for those in our lives who matter most. In doing so, ladies, there’s someone who more often than not gets left on the health care backburner: you. Let this month serve as a gentle reminder that you and your health need some lovin,’ too.
When you think about overall wellness, urological health typically takes a backseat to fitness, weight and nutrition habits. In my experience, women’s urological health is often ignored until a more serious problem presents itself causing major pain or discomfort. Being in tune with your body and tending to your everyday urological needs is especially important to women as they age, as physiological changes within the body can increase the chances of urological health issues — most specifically, urinary tract infections, urinary incontinence and pelvic pain. That said, with a little extra attention to what your body is telling you and some daily TLC, these risks can be minimized. Here’s how:
Practice Kegel exercises. Ladies, I can’t stress enough how beneficial these exercises can be in strengthening your pelvic muscles and helping to maintain bladder control. Find the muscles you use to stop urinating, and simply squeeze and hold them. Reinforcing these muscles over time will allow you much more control over your bladder, minimize the risk for leaking or severe urge, and help hold your pelvic organs firmly in place to avoid prolapse (a sagging of the pelvic organs, which is most common in women who have had a vaginal birth). The best part of Kegel exercises? No one will ever know you’re doing them. You can practice this pretty much anywhere — at the office, at home or while you’re out having coffee with a friend.
[See: What Color Should My Pee Be? A Stream of Urine Questions, Answered.]
Drink more water. It might sound like an obvious piece of information, but most women are not drinking enough water per day to enjoy the therapeutic effects it has on their urologic health. Drinking plenty of water every day will help flush out any lingering toxins, significantly cutting down the chances of getting a urinary tract infection. In addition, choosing water as your beverage of choice over other liquids can soothe an overactive or irritated bladder. Caffeine (including coffee), alcohol and carbonated drinks like soda can increase bladder irritation. If you know you’re sensitive to these things, swap them out for a fresh glass of water. Not to mention: Drinking plenty of water is the best way to prevent kidney stones. So how much is “plenty?” Eight to 10 8-ounce glasses per day is a worthy goal.
[See: 17 Ways Heart Health Varies in Women and Men.]
Don’t hold it. Though a seemingly simple task, I know this can be one of the hardest things for women to actually do. From board meetings to deadlines, to jumping in the car to shuttle the kids to practice to finally making it to the supermarket 5 minutes before it closes, life always seems to get in the way. And stopping for a bathroom break somehow gets bumped down a few slots on the priority list. But holding your urine for an extended period of time actually weakens the bladder muscles, and the longer the urine stays in your bladder, the more your body is exposed to potentially harmful bacteria, which can hand you an unwanted UTI or bladder infection. Make it a habit to schedule yourself a quick break every two to three hours to use the restroom before the urge becomes severe.
[See: 16 Health Screenings All Women Need.]
Making some minor (and relatively easy) adjustments to your daily routine can have great and lasting effects for your urologic health. And don’t forget — if you do have unusual symptoms (pain or bleeding during urination, for example), see a urologist. When it comes to bladder and pelvic health, we have much to offer in terms of education, prevention and treatment.
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Ladies: How and Why to Love Your Loins originally appeared on usnews.com
