As people age, the functions of various systems in the elderly body gradually decline, and the urinary system is no exception. It acts like the body's "drainage system," responsible for excreting metabolic waste and maintaining internal stability. In daily life, many elderly individuals suffer from issues such as frequent urination, urgency, increased nocturia, difficulty urinating, and even urinary incontinence. However, these symptoms are often mistakenly attributed to "just a natural part of aging," leading to the neglect of underlying health risks. In fact, through scientific lifestyle management, it is entirely possible to effectively protect the urinary system and enhance the quality of life for the elderly. Today, experts from Kuangjie Hospital offer a practical "Urinary System Maintenance Guide."
Common Urinary System Issues
1. Benign Prostatic Hyperplasia (Male)This is a very common issue in elderly men. An enlarged prostate compresses the urethra, leading to symptoms such as urinary hesitation, thinning of the urine stream, and difficulty urinating.
2. Recurrent Urinary Tract Infections (Female):The main reason is that after menopause, the level of estrogen in the body significantly decreases, leading to atrophy and thinning of the urethral mucosa, weakening local resistance, making it easier for bacteria primarily Escherichia coli to invade and ascend to the bladder, causing infection
3. Pelvic floor muscle relaxation (especially in women):Multiple childbirths, aging, and other factors can lead to relaxation of the pelvic floor muscles that support the bladder and urethra, making it easier to develop stress urinary incontinence (such as urine leakage during coughing or laughing).
4. Bladder Aging:The elasticity of the bladder muscles decreases, the capacity becomes smaller, and the ability to store urine weakens, making it easy to feel the urge to urinate. At the same time, the contractile force of the bladder may also decline, leading to incomplete urination.
Understanding these changes allows us to carry out prevention and maintenance more effectively.
Six Daily Rules for Protecting the Urinary System
Rule One: Scientific Hydration Good "Filling" Leads to Good "Draining"
Drink enough water:Never avoid drinking water for fear of going to the bathroom! Insufficient water intake increases the risk of urinary tract infections and stones. It is recommended to drink 1500-2000 milliliters of water per day (about 8 glasses), in small amounts and multiple times.
Timing of Water Intake:Drink water evenly during the day, and appropriately reduce water intake 1-2 hours before bedtime to reduce nighttime urination and ensure sleep quality.
Stay away from irritants:Limit the intake of coffee, strong tea, carbonated beverages, and alcohol. These drinks have a diuretic effect, which can irritate the bladder and worsen frequent and urgent urination.
Rule Two: Reasonable Diet "Eat" for a Healthy Urinary System
Eat more fruits and vegetables:Rich in vitamins and fiber, it helps enhance overall immunity and prevent the invasion of external pathogens.
Preferred Protein:Moderate intake of high-quality protein, such as fish, eggs, lean meat, etc., to protect kidney function.
Low-salt diet:Excessive salt intake increases the burden on the kidneys and is detrimental to blood pressure control.
Rule Three: Maintain Cleanliness to Eliminate Sources of Infection
Personal Hygiene:Women should wipe from front to back after urination to prevent intestinal bacteria from contaminating the urethra.
Change underwear frequently:Choose cotton, breathable underwear and change and wash them frequently.
Avoid holding urine:Empty the bladder promptly when there is an urge to urinate repeatedly holding urine can damage bladder function and increase the chance of bacterial growth
Rule Four: Strengthen Exercise to "Insure" the Pelvic Floor and Bladder
Kegel exercise:This is the golden rule for exercising the pelvic floor muscles. Both men and women can benefit immensely. Perform several sets of contraction and relaxation exercises daily (contract for 5-10 seconds, relax for 5-10 seconds, repeat 10-15 times per set).
Moderate aerobic exercise:Walking, Tai Chi, and other gentle exercises can improve blood circulation and enhance the body's vitality.
Rule Five: Develop Good Bowel Habits to "Lighten the Load" on the Bladder
Preventing ConstipationEat more high-fiber foods and develop the habit of regular bowel movements. Do not strain excessively during defecation.
Rule Six: Regular Health Check-ups to Prevent Problems Before They Occur
Annual Inspection:Even without symptoms, an annual urological examination should be performed, including urinalysis, urological ultrasound (examining the kidneys, bladder, and prostate), post-void residual urine, and prostate tumor markers.
Pay attention to signals:Once the following "alarms" appear, seek medical attention promptly: painless hematuria, painful or burning urination, sudden worsening of symptoms such as frequent urination, urgency, or incontinence, difficulty urinating with dribbling, persistent pain in the lower back or waist, etc.
Special Reminder: Avoid Common Misconceptions
Misconception 1: Frequent urination at night is normal, just bear with it.
✅ Correct answer: Increased nocturia may be a signal of various diseases (such as cardiac insufficiency, diabetes, prostatic hyperplasia, etc.), and the cause needs to be identified and treated accordingly.
Misconception 2: "Urinary incontinence is embarrassing, just use diapers."
Correct answer: Urinary incontinence is preventable and treatable. Through behavioral training, medication, and even surgery, most cases can achieve good results. Actively seeking medical help is key.
The health of the urinary system is directly related to the dignity and happiness of the elderly in their later years. Let us provide our elders with more substantial care. Accompany them for a walk, remind them to drink a glass of water, or share this scientific knowledge with them. May every elderly person have an unobstructed "drainage system" and enjoy a peaceful and comfortable life in their later years.
