Are you one of those who feel that that they always need to go? Like go to the bathroom? Don’t worry because you’re not alone. An astounding number -16 million- of women, according to research, is revealed to be affected by overactive bladder (OAB), a condition marked by intense unpredictable urges to urinate.
A normal adult baldder can hold up to 600cc of urine, and approximately 300 cc of urine in the bladder will signal the nervous system to trigger muscles of the bladder to coordinate urination. With an overactive bladder, you will feel the urge to with even less.
An overactive bladder results from the sudden, involuntary contraction of the muscles in the wall of the urinary bladder making the sufferrer feel a sudden and unstoppable urge to urinate, even though the bladder may only contain a small amount of urine. In extreme cases, this condition can make individuals race to the restroom for up to 20 times a day, but even milder forms can become a source of worry. The constant need to urinate, especially for women, leaves us off guard and stressed. But did you know that our tiny bladders can actually be triggered by the most surprising things like:
Drinking too little and too much liquid. When the urge to urinate becomes more frequent, many of us cut back on our fluid intake. But ironically, mild fluid shortfalls can create a concentration of urinary waste products such as phosphates and ammonia that irritate bladder tissue which can increase the frequency and urgency to urinate. To dilute irritants and ease erratic urges, it is advisable to take in water, slowly sipping about 8 oz every two to three hours throughout the day.
Naturally, drinking too much fluid would mean more trips to the bathroom. If you want to hydrate yourself, drink msotly during daytime so you won’t have interrupted sleep to go to the bathroom.
Experts suggest drinking about six to eight glasses of water per day because you also get about 20% of your total water intake from the food you eat.
Citrus fruits like oranges, grapefruits, clementines, lemons, limes, strawberries, pineapples, and naturally-rich-acid fruits like tomatoes and the many packaged goods made with these foods, including baked beans and ketchup, even tomato juice and salsa – can cause premature turnover of the cells that line the bladder. This spurs overactivity by leaving nerves exposed, so doctors often advise OAB sufferrers to avoid such fares. If these are among your favorites, try supplementing with calcium glycerophosphate, a mineral composed of equal amounts of calcium and phosphorous. Studies have shown that calcium glycerophosphate helps neutralize food acids, boosts bladder protection against irritants and minimizes discomfort experienced after consuming highly acidic foods and beverages. The beneficial dose – 130 mg of calcium glycerophosphate per day, plus another 130 mg right before eating acidic foods.
Magnesium deficiency. Shortage in magnesium, an essential muscle-and-nerve regulating mineral, is known to cause mood dips; but unknown to many of us, low levels of magnesium can also spell trouble for the bladder. The bladder is made up of muscles and fired by nerves, and the shortage of magnesium can provoke involuntary spasm that result in unpredictable urges and leaks. By increasing your magnesium intake to 400 mg a day, you can restore bladder control. Eat four to five daily servings of magnesium-rich foods like Swiss chard, almonds, cashews, nuts, sunflower seeds, broccoli, scallops, rockfish, oysters and halibut to reach this goal.