Do’s and Don’ts for urinary tract health
Do's
✓ Maintain good personal hygiene.
✓ (Women common, wipe front- 2- back)
✓ Urinate after intercourse to flush out bacteria.
✓ Wear natural breathable fibre underwear (eg cotton, bamboo).
✓ Remove Lycra exercise clothes as soon as possible, sweaty moist clothes breed bacteria.
✓ Sit down (men too) and completely empty bladder to avoid residual urine.
✓ Stay hydrated : Consume 1.5 L- 2 L per day for bladder flushing/complete emptying (urine should be straw coloured).
✓ Adequate fibre and fluids will help alleviate constipation.
✓ Monitor use of incontinence pads as they increase the risk of UTI.
✓ Maintain good pelvic floor with exercises.
✓ Incorporate foods with live probiotics into your diet.
Don'ts
✓ Don’t urinate “JUST IN CASE”. Teach the bladder to get used to filling and emptying.
✓ Don’t reduce your fluid intake.
✓ Don’t sit in wet incontinence liners or pads for long periods of time.
✓ Don’t rush or strain to empty the bladder, allow the bladder to empty completely.
✓ Bend your torso slightly forward at the end of urination to assist in complete emptying.
✓ Avoid diuretics such as high dosed of caffeine in strong coffees.
✓ Avoid the 4 C’s:
- Carbonated beverages
- Caffeine
- Citrus
- High doses of vitamin C
✓ Avoid alcohol, especially sparkling and white wines.
✓ Avoid bladder irritants including citrus, spices, watermelon, and chilli.
✓ Avoid simple sugars and refined carbs.
✓ Avoid artificial sweeteners.