By Dr. Hilary Frank, DO, and Dr. Jenny Zhang, MD
Bladder & Bowel Specialists, Premier Women’s Health of Minnesota
Why Bladder and Bowel Health Matters
Your bladder and bowel play a bigger role in your overall wellness than you might realize. They influence your comfort, sleep, and even your confidence throughout the day. When they’re not working well, it can affect nearly every part of life—from running errands to socializing to intimacy. The good news? Small, everyday habits can make a big difference.
1. Stay Hydrated (But Smartly)
Aim for steady, moderate hydration throughout the day—your urine should be light yellow (like lemonade), not clear or dark.
Water is best, while caffeine, alcohol, and carbonated drinks can irritate your bladder. If you notice more urgency or discomfort after certain beverages, your body may be sending a signal to cut back.
2. Move Your Body
Exercise isn’t just for your heart and muscles—it supports your pelvic floor, digestion, and circulation. Staying active helps prevent constipation, maintains sexual function, and keeps the muscles that support your bladder and bowel strong.
3. Prevent Constipation
Constipation and bladder health are closely linked. When your bowels are backed up, they can press against your bladder and make it harder to control urine flow. Keep things moving by drinking enough water, eating high-fiber foods (like fruits, vegetables, and whole grains), and staying physically active.
4. Take Regular “Bio Breaks”
Don’t hold it too long! Empty your bladder every 2–4 hours during the day. Over time, consistently “holding it” weakens your bladder muscles.
When you go, take your time—sit fully on the toilet and relax to avoid straining. This same principle applies to bowel movements; rushing or pushing can lead to long-term issues.
5. Practice Healthy Hygiene Habits
- Wipe from front to back to prevent bacteria from the rectum entering the urethra.
- Urinate after sexual intercourse to help flush out bacteria.
- Consider urinating before sex, too—especially if you’re prone to infections.
These small steps go a long way in preventing urinary tract infections.
6. Train Your Bladder
If you’re urinating very frequently or waking often at night, bladder training can help reset your system.
Keep a simple diary for a few days to track how often you go, and try gradually extending the time between trips to the bathroom by about 15 minutes.
Kegel exercises and mindful distractions can help delay the urge and strengthen control. Connect with one of our OBGYN physical therapists to leave how to perform Kegels correctly.
7. Maintain a Healthy Weight
Extra weight puts more pressure on the pelvic floor, which can lead to leaking and bladder strain. Maintaining a healthy weight helps your bladder work more efficiently and lowers your risk for incontinence and prolapse.
8. Don’t Smoke
Tobacco irritates the bladder and increases inflammation. Chronic coughing from smoking also adds downward pressure on your pelvic organs—raising your risk for bladder control issues and even pelvic organ prolapse. Plus, tobacco use increases your risk of bladder cancer.
When to See Your Provider or a Bladder Specialist
Contact your provider if you notice:
- Leaking urine
- Burning or pain when urinating
- Difficulty emptying your bladder
- A feeling of pressure or a bulge in your vaginal area
These can be signs of infection, prolapse, or other treatable conditions.
Healthy Habits = Lifelong Wellness
Bladder and bowel health are not just about comfort—they’re about quality of life.
By staying hydrated, active, and mindful of your body’s signals, you can support your pelvic health for years to come.
If you have ongoing concerns, don’t hesitate to reach out to your Premier Women’s Health provider. We’re here to help you stay well, confident, and comfortable—every day.