November is American Diabetes Month and Healthy Bladder Month

Diabetes:  Prep for quick meals; Make the right choices:  they include fruits and vegetables; lean meats and plant-based sources of protein; less added sugar; less processed food.  Go heart-healthy:  Choose the right fats in moderation – butter is high in saturated fat, so try to cut on the amount you use.  Include omega-3s – fatty fish like salmon, albacore tuna, herring, rainbow trout, mackerel, sardines, soybean products, walnuts, flaxseed and canola oil.  Choose to healthy cooking method:  broiling, baking, roasting, steaming or grilling; Homemade and fresh is best.  To add more flavor with less fat, sugar and salt, squeeze fresh lemon juice or lime juice on steamed vegetables, broiled fish, rice, salads or pasta. Trim the fat; roast foods on a rack to let fat drip off.  Substitute healthier ingredients in your favorite recipes – try fresh fruit with plain yogurt, fresh vegetables and hummus, a slice of whole wheat toast, and natural peanut butter or nuts as a snack.

Tips for Keeping Your Bladder Healthy

• Drink plenty of water. Strive to drink 6 to 8 cups of water each day.
• Cut down on the amount of caffeine and alcohol you drink – these may upset your bladder. Limit your intake of coffee, tea or cola as these can heighten bladder activity and lead to leakage.
• Women should sit to go to the toilet – they should not hover over the toilet seat.
• Take your time when on the toilet so that your bladder can empty – if you rush, and do not empty your bladder fully, over time, you could get a bladder infection.
• Stay away from foods that bother the bladder. Some foods can worsen incontinence. Skip foods like chocolate (also a source of caffeine), as well as spicy or acidic foods like tomatoes and citrus fruits.
• Keep your pelvic floor muscles strong with pelvic floor muscle training.
• Stop smoking. It is of great value to stop smoking for your bladder health – using tobacco is a major cause of bladder cancer.