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Bladder health isn’t something we tend to think about unless issues appear. But, you’re certainly not alone if you’re struggling. According to bladder health company Jude, around 14 million people in the UK suffer from bladder problems – including 34% of women who live with urinary incontinence.
However, because lifestyle plays such a key role in bladder health, there are plenty of positive steps you can take to improve symptoms.
We’ve partnered with Jude, to explore the link between lifestyle and bladder health – including the potential impact of your daily cup of tea. Jude’s mission is to shatter taboos and empower women through open conversations, helping women reclaim control and confidence. And the impact is real – 95% want to continue taking Jude’s Bladder Health Supplements after 12 weeks.
Rest Less members can enjoy an exclusive 22% off Jude’s Bladder Health Supplement and save up to £15 on their first order using code LESS22. This offer is a single-use discount for new Jude customers only.
Tea and bladder health – what’s the link?
Statistics show that around 79% of Brits enjoy a cup of tea every morning – and one-third of us enjoy three or more cups throughout the day.
However, research suggests that your daily cuppa could be contributing to or exacerbating bladder issues. This is because tea contains caffeine, which is a known bladder irritant. Caffeine is a diuretic, meaning it causes the kidneys to produce more urine. It also relaxes the muscles in your pelvis and urethra and can irritate bladder muscles, potentially causing contractions and spasms.
As a result, many people find that caffeine can worsen symptoms such as urgently needing to pee, experiencing pain when peeing, or being unable to hold pee in. This can be particularly true for those with an overactive bladder.
In this study, 48% of people over 60 who experienced bladder overactivity were found to consume more than 300mg of caffeine a day. Another study found that drinking more than two cups of coffee per day (around 200mg of caffeine) was linked with more severe symptoms of overactive bladder.
If you’re currently struggling with an overactive bladder, it’s important to take steps to manage your symptoms – which include cutting down on caffeine. As well as being a bladder irritant, caffeine can impact your sleep, making you more likely to wake up during the night to pee.
Experts advise reducing the amount of caffeine you consume to a maximum of two cups (250ml) per day. Alternatively, you could try decaffeinated versions. In this study, eliminating caffeine or switching to decaffeinated options was found to reduce symptoms of bladder irritation.
It’s also worth limiting caffeine-containing products like coffee, chocolate, and fizzy drinks – as well as other common bladder irritants, such as alcohol, spicy foods, artificial sweeteners, and citrus fruits. In contrast, foods like coconut, whole grains, beans, and bell peppers have been linked with improved bladder health. For more tips, check out our article: What are the best and worst foods for bladder health? Plus four recipes to try.
Stella Ivaz, a Consultant Urologist at The London Clinic, told Jude: “Caffeine intake plays a major role [in bladder health]. It’s important not to restrict yourself, but instead offer ‘healthy swaps’ as this is a much more sustainable way to make long-term changes. For example, opt for lemon and ginger tea, or peppermint instead of your usual cup of tea or coffee.”
Note: If you’re cutting down on caffeine, health experts recommend reducing the amount you consume gradually to avoid withdrawal symptoms such as headaches, irritability, and drowsiness.
5 other lifestyle changes to improve bladder health
If you’re looking to improve bladder health beyond limiting caffeine, there are plenty more helpful lifestyle changes that can help. We’ll cover some more ideas below.
1. Consider adding bladder health supplements to your diet
Some people find that supplements make a world of difference when it comes to improving bladder health.
Jude’s Bladder Health Supplements contain pumpkin seeds and soy phytoestrogen – two natural ingredients that support your bladder’s natural rhythm and contribute to natural pelvic floor elasticity.
Pumpkin seeds are packed with bladder-healthy nutrients; including fibre, protein, calcium, zinc, iron, folate, phosphorus, omega-6, and vitamins A, B, E, C, and K. Plus, soy germ extract contains phytoestrogens, which can help to keep the bladder, pelvic floor muscles, and urinary tract healthy.
Backed by research and developed with leading nutrition and women’s health experts, Jude’s bladder health supplements are a game-changer – 95% of women who tried it said they’d keep taking it beyond 12 weeks.
2. Consider using incontinence underwear for comfort and peace of mind
One of the main ways that bladder issues affect people’s daily lives is by limiting their ability to live carefree. You might avoid long walks, say no to social outings, or scan every new place for the nearest bathroom – all of which can take its toll on your confidence and peace of mind.
That’s why finding the right bladder care solution can make a real difference. For example, Jude’s washable incontinence knickers have been specifically designed to offer comfort and peace of mind. They absorb leaks in just one to three seconds, hold up to 40ml of urine, and are soft, breathable, and odour-neutralising — so you can go about your day with more confidence and less worry.
3. Stay hydrated
If you struggle with bladder issues like incontinence or urinary urgency, you might feel tempted to drink less fluid in an attempt to reduce your need to use the toilet.
However, research has found that this is actually one of the most unhelpful things you can do for your bladder health. Not drinking enough water causes urine to become more concentrated, which can irritate the bladder and increase your risk of UTIs. Holding in pee for too long and not drinking enough water can also cause bacteria to multiply in the urinary tract, further increasing UTI risk.
Plus, being dehydrated also means you’re more likely to suffer from constipation, which places even more pressure on the pelvic floor.
The NHS advises drinking between one and a half to two litres of water every day. However, depending on how hot the weather is and how active you are, you may need more. For more information, check out our articles, 10 tips for staying hydrated and why it’s important and 9 healthy and hydrating alternatives to water.
4. Exercise regularly and introduce pelvic floor exercises to your daily routine
It’s normal to feel anxious about exercising if you struggle with bladder issues – for example, you may worry about causing strain or experiencing leaks. However, research shows that staying active is key for maintaining a healthy bladder.
That said, high-impact exercises, such as jumping or jogging, can place pressure on the bladder and pelvic floor muscles and cause leaks. Instead, low-impact exercises, such as yoga, Pilates, and walking, tend to be gentler on the bladder. For example, in this study, mature women experienced 65% fewer bladder leaks after following a 12-week low-impact yoga programme.
More specifically, research shows that performing pelvic floor exercises regularly can be particularly beneficial for bladder health. Exercises can include abdominal exercises, postural stretches, and Kegel exercises, which focus on tightening and holding the muscle that controls urine flow.
In this study of women, pelvic floor exercises significantly improved symptoms, including leaks, nocturia (frequent urination during the night), and discomfort. Check out Jude’s guide to strengthening your pelvic floor to learn more.
5. Be mindful of everyday habits that can negatively affect bladder health
When it comes to improving bladder health, it’s natural to want to look to bigger solutions. However, research shows that there’s power in the details, too. In fact, many simple, everyday habits can significantly impact bladder health.
Small habits like going for ‘just in case’ pees, hovering over public toilets to pee, rushing your pee, or holding your pee can cause bladder issues. Among other things, these may interrupt the natural signals between your brain and bladder, prevent your bladder from fully emptying, and strain pelvic floor muscles, causing them to weaken and increasing the risk of developing an overactive bladder.
To learn more, you might like to read our article: 7 habits that could be harming your bladder health.
Final thoughts…
Bladder issues can be upsetting and frustrating to live with. However, we know from research that lifestyle plays a significant role in bladder health – and luckily, simple changes, like staying hydrated and reducing your caffeine intake, can make all the difference.
For an extra boost, Jude’s Bladder Health Supplements are designed to help you reconnect with your bladder’s natural flow. Rest Less members can enjoy an exclusive 22% off Jude’s Bladder Health Supplement and underwear, and save up to £15 on their first order using code LESS22. This offer is a single-use discount for new Jude customers only.
Alternatively, you might be interested in reading our articles that offer further tips for a healthy bladder.
What lifestyle changes have made a positive difference to your bladder health? Will you be making any changes after reading our article? We’d be interested to hear from you in the comments below.