A healthy bladder in 7 steps

Monday, November 2, 2020

By: Jeff Ash

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Pouring water from a clear bottle into a clear glass.


Most of us don’t give any thought to our bladder … until we gotta go, that is.


November is Bladder Health Month, a time to raise awareness of the importance of having a healthy bladder. Take these seven steps to get your bladder in good working order.


What goes in your mouth affects your bladder.


  • Drink plenty of water. Try to drink 6 to 8 cups each day. 
  • Drink less caffeine and alcohol. Coffee, tea or cola can increase bladder activity, can upset your bladder and can lead to leaks. 
  • Avoid foods that bother the bladder. They include chocolate (which also is a source of caffeine) and spicy or acidic foods like tomatoes and citrus fruits. Some foods can worsen incontinence.
  • Stop smoking. Tobacco use is a major cause of bladder cancer.

How you go matters.


  • When you’re on the toilet, take your time. Let your bladder empty. If you rush and don’t fully empty your bladder, you could develop a bladder infection over time.
  • Ladies, sit on the toilet. Don’t hover over the toilet seat.
  • Keep your pelvic floor muscles strong with Kegel exercises. Strong pelvic floor muscles help keep urine in the bladder, preventing leaks. When at rest, the bladder muscle should be relaxed and the pelvic floor muscles – those around the urethra, which urine passes through – should be tight.  When you go, the bladder muscle contracts and the pelvic floor relaxes, creating the flow.

Aurora BayCare Urological Surgeons offers innovative treatments for overactive bladder and men’s urinary incontinence caused by prostate or post-surgical issues. Those treatments include UroLift, InterStim and Botox procedures. We also treat urinary diseases, urinary tract infections and other bladder, kidney and prostate issues.


We see patients in Green Bay, Kaukauna, Marinette, Sturgeon Bay and Two Rivers. To request an appointment, call 920-288-8280 in Green Bay, 920-288-8280 or 888-437-9613 in Kaukauna, 715-735-9494 in Marinette, 920-743-6974 in Sturgeon Bay, 920-793-6550 in Two Rivers or do so online.


Source: The Urology Care Foundation, part of the American Urological Association.

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BayCare Clinic,, is the largest physician-owned specialty-care clinic in northeastern Wisconsin and Michigan’s Upper Peninsula. It is based in Green Bay, Wisconsin. BayCare Clinic offers expertise in more than 20 specialties, with more than 100 physicians serving in 16 area communities. BayCare Clinic is a joint partner in Aurora BayCare Medical Center, a 167-bed, full-service hospital. Follow BayCare Clinic on Facebook and Twitter.