Follow These Tips to Maintain a Healthy Urinary System
A urinary system consists of kidneys, ureter, urinary bladder and urethra. It is often called the renal system. Major functions of the kidneys and urinary system are to remove the waste and medicines and the toxic material from the body. The urinary system also balances the body’s fluids and various electrolytes. To maintain the ideal healthy blood pressure, some hormones are released by the kidney. Calcium and phosphorous concentration are also balanced by the urinary system so as bone health is diversely affected by the kidney functions. Also, the production of Red blood cells is controlled by the hormones from kidneys.
Many such functions that are controlled and managed by the kidney and urinary system; hence it is very important to maintain urinary health.
To maintain the healthy urinary system, one should always follow some basic guidelines, which include –
- Drink plenty of fluids, especially water
Drinking 8 to 10 glasses of fluids, especially water is recommended. It cleanses the toxins out of the body and activated the organs to work smoothly. Water is essential for kidneys to filter blood and the waste is eliminated along with some of the water. For the removal of wastes and toxins, it is necessary to drink enough water.
- Limit alcohol and caffeine intake
Limiting the alcohol intake and caffeine helps in soothing the urinary system. Caffeinated drinks include chocolates, coffee, tea, and most sodas are loaded pack of sugars, fats and caffeine.
- Quit smoking
Smoking is said to have many ill effects on our health, it is not advised to smoke. Quit smoking, take help if needed. Smoking is believed to cause intestinal cystitis, kidney cancer, bladder cancer, infertility, kidney stones, urinary incontinence, erectile dysfunctions and the list goes on. Seek help to quit smoking.
- Eat healthily, avoid the junk in diet
Foods that are rich in proteins, healthy fats, vitamins, minerals and fibres are advised to intake in the diet. Junk foods are not advised to be a part of the diet. As junk foods are loaded in carbohydrates and cholesterol, and they are troublesome for digestion, they become a cause for constipation. When constipation happens to a person, there is a lot of pressure on the urinary system as well. So, it is advised eating foods that are rich in fibres and water content like fruits and vegetables.
- Keep a healthy weight
Maintaining a healthy weight is one of the best things to be healthy. When we maintain a healthy weight, risks for diseases get reduced. Even the pressure on the urinary system gets reduced when a healthy weight is maintained. Also, the risk of diabetes, kidney diseases and hypertension get reduced with the management of weight.
- Exercise regularly, Include pelvic floor exercises
Physical exercises can effectively prevent bladder problems and constipation by making digestion smother. To maintain a healthy weight, exercises are a must. Exercises have a lot of benefits on health, it tends to release the happy hormones, reduces the risk of chronic illness. Brain health and memory is also boosted by physical exercises and skin glows perfectly.
Pelvic floor exercises make the muscles of pelvis stronger, including the bladder muscles, which help in holding the urine against leakage while laughing, sneezing, coughing or lifting heavyweight.
- Use the bathroom as often needed. Empty the bladder completely and sit in a relaxed position when urinating
One should urinate in every 3 to 4 hours. Holding urine for too long tend to weaken the muscles of the bladder and affect the kidneys negatively. So, one should urinate from time to time.
Empty the bladder completely, if not completely emptied there it increases the chances of infection in the urinary tract.
Sitting in a relaxed position while urinating, makes it easier for the bladder to empty itself.
- Urinate after sex
Men and women both should urinate after sex. As urinating can throw out the bacteria from urethra, that might have entered in the urethra while sex.
- Wear cotton underwear and loose-fitting clothes
Wearing comfortable clothes especially cotton underwear and loose-fitting clothes allows the area to dry. It comforts the pelvic skin. They aren’t harsh on the pelvic skin. Otherwise, harsh clothes can result in the rashes on the skin of pelvis that is already sensitive.