You’re making strides with your nutrition, focusing on eating more protein and trying to avoid processed foods whenever possible. You’re tracking your steps and going to a morning workout class a few times a week. You’re even choosing to go to bed earlier rather than binge another show on Netflix. All in all, your wellness routine is shaping up well, but have you thought about your “down there” wellness care lately?
You’re certainly not alone if you haven’t paid attention to your urinary health in a while. Although this is a commonly overlooked part of the body, it deserves its own TLC — especially as you age.
Why Urinary Care Often Gets Overlooked
Urinary care and bladder health in general are often overlooked for various reasons. First, there is a taboo about talking about these parts of the body. Women may feel embarrassed or ashamed to admit that they’re having problems urinating or urinating more frequently. It can be awkward to bring this up with your partner, let alone to a health care provider.
Second, many women may assume that the problem will fix itself on its own. After all, wouldn’t it be easier if your frequent urinary tract infections (UTIs) just sorted themselves out? Of course, there is a lot of wishful thinking behind this, which is why it’s important to address the issues as they arise by considering a UTI supplement for UTI prevention.
Additionally, individuals may assume that this is just something they need to deal with, and no solution or remedy can help. Competing health priorities may also downplay symptoms, meaning women feel like some scratchy, itching, or irritation is really nothing that bad in the long run, even if it is disrupting their day-to-day lives.
How Urinary Balance is Impacted During Midlife
But what’s the culprit for these urinary changes during midlife? There are two main issues at play: hormones and lifestyle.
As far as hormones, estrogen significantly decreases during perimenopause and menopause. The role of estrogen is to maintain the elasticity of the urethra, bladder, and surrounding areas. With a sharp decline in estrogen, the urethra’s lining can thin and the muscles can weaken. As a result, women in this phase of life may experience increased frequency and urgency to urinate as well as an increase in UTIs. Burning during urination and pelvic pain are other possible symptoms.
In terms of lifestyle, it’s not out of the ordinary for routines and behaviors to change during midlife, some of which can trigger urinary health symptoms too. If you find yourself sitting more often now that your young children are teenagers or out of the house, then a sedentary lifestyle may be to blame. Sitting more frequently or for longer durations of time can lead to an increase in urinary tract and bladder complications.
If you’re struggling to get through the 3:00 p.m. slump and relying on processed foods to persevere through the day, then maybe it’s worth looking at your addictions. Caffeine, carbonated drinks, and artificial sweeteners can irritate or worsen bladder symptoms. Related to this, those who are overweight or obese — particularly those with abdominal or midsection weight — may also be placing more pressure on the bladder.
Supplements and Habits That Make a Difference
Fortunately, there are supplements to take and habits to incorporate into your daily routines to improve your urinary care.
Supplements
Cranberries are often thought to help women in preventing and treating current UTIs, but it’s a lot more nuanced than that. The antioxidants in the berry can help stop bacteria from sticking to the walls of the urinary tract, but only when properly extracted and formulated to really make a difference. Consider a cranberry supplement for a higher dose rather than drinking gallons of the sugary fruit juice.
Probiotics are great for gut health, which is directly connected to vaginal health. Look for a reputable probiotic with certain strains of lactobacilli to help with vaginal health. Speak with your OBGYN or health practitioner before adding any of these supplements to your daily lineup.
Daily Habits
In addition to certain supplementation, there are a few habits to start incorporating as well. Hydration is of the utmost importance. You’ll want to drink plenty of water throughout the day to help flush out any bacteria stored up in the vaginal and urinary areas. Adding sliced cucumber, mint, or electrolyte packets to your water bottle can make drinking plain H2O more exciting.
Eating water-dense foods can be another trick to up your hydration. Certain fruits like watermelon, pineapples, and grapes are known to be water-rich. Cucumbers, celery, and lettuce are great options as well. Foods rich in fiber, such as whole grains, can also be beneficial in flushing out the system and avoiding constipation. Having regular bowel movements, at least once per day, can ensure that you aren’t putting any extra pressure on the bladder during the day.
Speaking of bathroom habits, wiping back to front as opposed to front to back is a simple trick that can minimize the risk of transferring bacteria to the urethral area. It may take some adjusting, but this simple switch can make a big difference. Urinating after intercourse is also imperative for removing all the unwanted bacteria.
Adding regular movement to keep your weight within a healthy range can improve your symptoms and how you feel overall as well. Go for a mid-day walk during your lunch hour, take the yoga class with your friend, and add in strength training to improve muscle health. These aforementioned habits will do your urinary health some good and your entire body as well.