Simple Tips for Urinary Tract Health (and incontinence)

Pears (and raspberries) are low-acid foods, that don’t irritate the bladder. Try these roasted pears in ginger syrup (Full of Plants).

Dr.Vegan PH Hero is a quality supplement, the first order is sold in a refillable metal tin. You then just order refills in eco-friendly pouches after that, to save on waste and save money. Subscribe online for big savings, once you have the first order with the tin.

Designed to help women’s urinary tract health, it contains 12 billion CFU live cultures, along with sea buckthorn, nettle and cranberry.

Always check with your GP before taking supplements if on medication (also for women if pregnant or nursing). Keep them away from children and pets, and recycle unused supplements and medicines at pharmacies (never flush them down the loo).

Take 1 capsule per day (morning or evening, with or without food – take at least 20 minutes before or after hot food or drink).

When to expect improvements

In 2 weeks (less itchiness and urgency to urinate)
In 1 month (less dryness and discharge)
In 2 months (fewer signs of burning, itching or infections)

Join the transparent label campaign

The Transparent Label Campaign is a worldwide movement set up by US supplement company Terraseed, to demand that supplement companies list full ingredients, so people can avoid ones with gelatine, fish, collagen, creatine and magnesium stearate (mostly in vitamin D and omega 3 supplements – which cause the death of 24 billion creatures each year).

Also boycott krill supplements (you can easily get omega 3 fatty acids from nuts, seeds or algae supplements). Krill is an important food for whales, seals, penguins and fish, and removal causes by-catch of other creatures.

Simple tips for good urinary health

Lose weight (carrying extra weight puts more pressure on the bladder). Learn to cook a few plant-based recipes!
Stay hydrated. Six to eight glasses of water a day is a good aim for most people. Drink two glasses before each main meal, to easily achieve this. Avoid caffeine and alcohol (they can irritate the bladder). Make a few tweaks for less leaks!
Tone up your pelvic floor muscles. These are the muscles you use to pee. Tighten as if you are about to pee, then hold for a slow count of five (don’t hold your breath). Release, reset for five seconds, and repeat 10 times. Do this three times a day.

Sustainable help for incontinence

Bladder incontinence is a lot more common than people think, often because many people don’t tell anyone they have it. It’s common during pregnancy and medical conditions Parkinson’s and MS).

Councils are urged to keep free loos. As people with incontinence often don’t drink (leads to dehydration) or avoid going out, if they can’t find local toilets. The Toilet Card (Need the Loo card) is helpful to discreetly ask to use staff toilets in shops or cafes.
If out and about, Uribag (possibly free on the NHS, ask your GP) is a portable latex canister for men (just pee, empty on the kerb, then wash at home to use again). The female version is designed for bedbound patients. Another option is Shewee (pee without undressing) .
Cheeky Wipes (also for men) makes washable incontinence pads (due to waterproof backing, launder in a microfibre filter and avoid tumble-driers and fabric conditioner. Remove stains with oxygen bleach.
Organic feminine care pads can also be used for light incontinence.