Bladder…What? Your Guide to Bladder Irritants
Bladder... what??
That's right, bladder irritants. Just like certain things can be irritating to our eyes or our skin, certain things we consume can irritate the bladder!
The inside lining of the bladder is made of skin cells called transitional epithelial cells. These are the same type of cells found on the inside of your mouth—and they can be very sensitive. For example, you know how when you accidentally bite your cheek, it hurts for days? Or, can you imagine taking a sip of hot, jet-black coffee and just trying to hold it inside your mouth? Your bladder feels the same way!
Here’s how it works: as your kidneys filter your blood, they send liquid waste to the bladder for storage until it’s time to urinate. What you consume can alter the makeup and concentration of your urine. If you’re consuming lots of bladder irritants, you may feel a stronger and more frequent urge to go.
So... What Are Bladder Irritants?
Bladder irritants include, but aren’t limited to:
Alcoholic beverages
Coffee
Tea
Sodas
Energy drinks
Artificial sweeteners
Cigarettes/tobacco
Chocolate
Spicy foods
Citrus
Every person will vary in their specific sensitivities and the degree to which these components aggravate bladder symptoms. However, we do know that consuming more bladder irritants can lead to bladder inflammation, pain, and other urinary symptoms.
Why Reduce Bladder Irritants?
Eliminating or reducing bladder irritants in your diet can significantly improve bladder health. This can help reduce urinary urgency, frequency, pain, and spasms. Staying hydrated with water throughout the day also helps—diluted urine is less irritating to the bladder lining and allows the bladder to store urine more comfortably.
Now, I am never one to tell someone they have to give up their morning coffee completely (I don't think I could do that either). But making sure the first thing in your bladder in the morning is water and balancing out fluid intake throughout the day is a great way to keep the peace!
Why is this Important?
In our day-to-day lives, we may not notice much difference in our bladder habits depending on what we eat or drink. However, being aware of the impact food and drinks can have on your bladder can set you up for a lifetime of success. Taking into consideration certain conditions like a UTI, interstitial cystitis, or overactive bladder syndrome, this can be even more helpful! When the bladder is already inflamed from an infection or spasms, bladder irritants can have an even bigger impact!
Tips to Calm an Irritated Bladder
Drink plenty of water: Aim for about half your body weight in ounces. (And remember: anything other than water doesn’t count!)
Limit bladder irritants: You don’t have to eliminate them completely, but cutting back can make a difference.
Empty your bladder every 2-4 hours: This helps prevent discomfort and reduces strain on the bladder.
Drink aloe vera juice: Aloe can soothe bladder irritation, much like it soothes sunburns. (If you’re pregnant or breastfeeding, check with your OB before trying this.) Pro tip - aloe vera juice can also help with constipation.
Eat more foods that soothe the bladder. Foods such as bananas, pears, squash, green beans, potatoes, nuts, whole grains, and lean proteins are superfoods for your bladder.
By making small changes, you can reduce bladder irritation, keep symptoms in check, and promote long-term bladder health. Your bladder will thank you!
When to Consider Seeing a Pelvic Floor Physical Therapist
If you’re struggling with persistent bladder symptoms despite making changes to your diet and hydration, a pelvic floor physical therapist can help. They specialize in assessing and treating the muscles and tissues that support your bladder. Often, bladder irritation and symptoms like urgency, frequency, or even pain can be linked to pelvic floor dysfunction. A pelvic floor PT can guide you through tailored exercises and strategies to improve bladder health and reduce discomfort. Don’t hesitate to seek support—your bladder (and quality of life) are worth it!
About Pelvic Health & Wellness
Pelvic Health & Wellness was built with you in mind. We practice whole-person, individualized pelvic floor physical therapy in a caring and safe environment. Our physical therapists specialize in treating pelvic health concerns such as pelvic floor dysfunction, pain, prolapse, constipation, incontinence, fertility, and various pregnancy and postpartum-related conditions.
We understand that being ready to talk about and address your pelvic floor wellness concerns comes from a place of strength. We are here to support and encourage you on your journey back to health so you can return to doing what you love! If you are ready to take the first step in reclaiming your pelvic health and wellness, don't hesitate to get in touch with us today.