by Dipa Kamdar,The Conversation

Credit: Unsplash/CC0 Public Domain

The bladder is easy to overlook—until it starts causing trouble. This small, balloon-like organ in the lower urinary tract quietly stores and releases urine, helping the body eliminate waste and maintain fluid balance.

But just like your heart or lungs, your bladder needs care. Neglect it and you risk discomfort,urinary tract infectionsand, in some cases, serious conditions such as incontinence (involuntary leakage of urine) or even cancer.

The good news: many bladder problems are preventable and linked to everyday habits. Here are six common habits that can sabotage bladder health.

Delaying a bathroom visit allows urine to build up and stretches the bladder muscles. Over time this can weaken their ability to contract and empty the bladder completely, leading tourinary retention.Researchshows that holding urine gives bacteria more time to multiply, raising the risk of urinary tract infections (UTIs).

Experts recommend emptying your bladderevery three to four hours. In severe cases, chronic retention can even damage the kidneys. When you do go, relax—women in particular shouldsit fully on the toilet seatrather than hovering, so the pelvic muscles can release. Take your time and considerdouble voiding: after you finish, wait 10–20 seconds and try again to ensure the bladder is fully emptied.

Dehydration makes urine more concentrated, which irritates the bladder lining and increases infection risk. Aim to drinksix-to-eight glasses of water(about 1.5 to 2 liters) a day, more if you're very active or in hot weather. If you have kidney orliver disease, check with your doctor first.

Too little fluid can alsolead to constipation. Hard stools press on the bladder andpelvic floor, making bladder control harder.

Caffeine and alcohol can irritate the bladder and act as mild diuretics, increasing urine production.A studyfound that people consuming over 450mg of caffeine per day—roughly four cups of coffee—were more likely to experience incontinence than those drinking less than 150mg.

Another studyshowed men who drank six-to-ten alcoholic drinks per week were more likely to developlower urinary tractsymptoms than non-drinkers. Heavy alcohol use may also increase bladder cancer risk, although the evidence is mixed. Cutting back can ease bladder symptoms and reduce long-term risk.

Smoking is a major cause ofbladder cancer, responsible for about half of all cases. Smokers are up to four times more likely to develop the disease than non-smokers, especially if they started young or smoked heavily for years—cigars and pipes included.

Tobacco chemicals enter the bloodstream, are filtered by the kidneys and stored in urine. When urine sits in the bladder, these carcinogens,including arylamines, can damage the bladder lining.

Improper hygienecan introduce bacteria into the urinary tract. Wiping from back to front, using harsh soaps or neglecting hand-washing can all upset the body's natural microbiome and increase UTI risk.

Sexual activitycan also transfer bacteria from the bowel or vaginal area to the urinary tract. Both men and womencan reduce their infection riskby urinating soon after sex.

What you eat and how active you are affects your bladder more than you might expect.Excess weightputs pressure on the bladder and increases the likelihood of leakage. Regular exercise helps maintain a healthy weight and prevents constipation, which otherwise presses on the bladder.

Certainfoods and drinks—including fizzy drinks, spicy meals,citrus fruitsandartificial sweeteners—can irritate the bladder and worsen symptoms for those already prone to problems. Aim for a fiber-rich diet with plenty of whole grains, fruit and vegetables to protect both digestive and bladder health.

Bladder health is shaped by everyday choices. Staying well-hydrated, avoiding irritants, practicing good hygiene and listening to your body can all help prevent long-term problems. If you notice persistent changes such as frequent urination, difficulty emptying the bladder, pain or burning when you pee, cloudy or smelly urine, or any sign of blood, see a health care professional. Your bladder will thank you.

This article is republished fromThe Conversationunder a Creative Commons license. Read theoriginal article.

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