10 Tips to Prevent Bladder Pain and UTI's.

Whether your identifying with symptoms of cystitis, Urinary Tract Infections (UTIs) pain, burning, stinging around the bladder and urethra I hope these tips help.

Bladder Pain can be one of the most debilatating of all pain, but once its settled - the fear and anxiety of when the next one will strike can be just as hard to live with.

Here are my current evidence based recommendations on how to prevent reoccurance and bring back some peace of mind.

1. Hydration

Drink 1.5-2 liters of non-irritant fluid (such as water, herbal teas, or diluted fruit juices) daily to help flush out bacteria from the urinary tract. Avoid irritants like caffeine and alcohol, which can irritate the bladder.

2. Urinate Regularly

Urinate regularly and aim to pass 300-400ml of urine each time. Don’t strain or push to void, try some relaxed belly breaths on the toilet if this is a habit for you. Allow the detrusor muscle (the muscle in the bladder) to empty the bladder naturally.

3. Timed Voiding

Try timed voiding, where you attempt to go to the toilet every *2-3 hours, even if you don’t feel an urgent need to urinate. This helps to maintain regular bladder emptying and reduce the risk of urine stagnation. It also helps prevent overfilling of the bladder, which can cause discomfort and increase the risk of urinary retention or bladder infections.

*This is an average amount however you should make a plan with your health care professional after completing a bladder diary to ensure this time is right for you bladder

4. Avoid Constipation

Prevent constipation, as straining during bowel movements can put pressure on the bladder, potentially leading to urinary retention or bladder irritation. Ensure a diet high in fiber and hydration to maintain regular bowel movements.

4. D-Mannose

Consider using D-mannose supplements. This naturally occurring sugar may help prevent UTIs by preventing bacteria from adhering to the walls of the urinary tract.

5. Probiotics and Healthy Microbiome

Take probiotics, particularly those containing Lactobacillus, to support a healthy urinary tract microbiome. You can also enhance your microbiome by including foods like kefir, fermented vegetables, and yogurt in your diet, which support the growth of beneficial bacteria.

6. Be aware of irritating products

Avoid irritants directly around the vulva and urethra, such as foaming washes, scented soaps, and harsh chemicals. Opt for a pH-matched wash or a regular moisturizer that’s specifically designed for intimate areas to maintain skin integrity and avoid irritation. But dont forget other products such as scented pads, tampons, and fabric softner as they can cause irritation and increase the risk of infection. Get in the habit of looking at the ingreidents used and choose unscented, breathable products and avoid using anything that might disrupt the pH balance.

7. Moisturizing the Vulva and Vagina

Improving hydration and moisture around the vulva, vagina, and urethral opening can help maintain healthy skin and mucous membranes, reducing irritation and discomfort. Consider using a pH-matched product (such as moisturizers or lubricants specifically designed for intimate areas) to maintain the appropriate pH balance and avoid irritation. Moisturizing regularly can also help reduce dryness and sensitivity that might contribute to UTIs or bladder discomfort.

Discuss with your healthcare provider about your particular skin concerns or get feedback on the skin barrier presentation. You may need to tweak your moisturizing routine over time, such as alternating between moisturizing products and oil-based products to help protect the skin barrier and provide added hydration.

8. Post-Sexual Activity Urination

Urinate shortly after sex to help flush out any bacteria that may have entered the urethra during intercourse.

9. Pelvic Floor Health

Arrange to see a specialized physiotherapist who can support you with a tailored pelvic floor program, whether that’s focused on strengthening or relaxing the pelvic floor muscles. Pelvic floor exercises should never be painful. If you have a history of bladder pain or UTIs, it’s important to get individualized advice to avoid discomfort or further irritation.

10. Relaxation - (Save the best till last!)

Learn to listen to your body and figure out when it’s feeling most calm, safe, and relaxed – because, let’s face it, your body knows best! Whether it’s curling up with a good book, taking a peaceful stroll in nature, or indulging in a cozy night of reality TV with a cup of tea and a candle (bonus points if it’s scented), these little moments of calm are vital. Calming your nervous system isn’t just a luxury; it’s a key ingredient in the long-term recipe for health and well-being and preventing future flare ups.