6 mistakes to avoid while peeing

6 mistakes to avoid while peeing

Peeing is a routine bodily function that gets rid of toxins and waste from the body. However, most people are unaware that certain mistakes might harm the bladder while peeing. The bladder is a part of the urinary tract system; it collects and stores urine before it is expelled. So, it is crucial to maintain a healthy bladder to prevent infections and complications. Here are a few peeing mistakes to avoid for a healthy bladder.

Holding urine for too long
Sometimes it may be unavoidable, and one may have to hold their pee in for a long time, such as in the case of long car rides, concerts, movies, and so on. However, holding urine usually causes the bladder to stretch beyond its normal capacity. The risk of urinary tract infection and damage to the bladder increases if a person frequently holds in urine for extended periods. This may lead to urinary incontinence as well as an increased risk of infection. So, it is best to relieve the bladder as soon as there is the urge to pee.

Straining to urinate
Another common mistake often ignored by many people is pushing too hard to get the pee out of the bladder. Many health experts recommend that the bladder functions optimally only when it is relaxed. Straining too hard while peeing can put additional pressure on the bladder. This can lead to irritation and damage to the organ, increasing the risk of hemorrhoids, worsening preexisting hernia, or cause the prostate to swell.

Rushing the bathroom breaks
A very common mistake that many end up committing while peeing is rushing their bathroom breaks. This causes incomplete emptying of the bladder, resulting in some urine remaining. In some cases, this may be unavoidable. However, doing so frequently and letting urine remain in the bladder for longer periods will increase the risk of infection, urinary incontinence, and bladder damage.

Not drinking enough fluids
It is usually recommended that a person drink at least six to eight glasses of fluids, including water, sugar-free beverages, and so on. This is because not drinking enough fluids will cause dehydration. An insufficient fluid intake will lead to highly acidic and concentrated urine, which can cause irritation and inflammation in the bladder.

Drinking too much caffeine
Caffeine works as a diuretic, and it is known to increase urine production in the body. This causes a frequent urge to pee. Frequent urination can weaken the bladder muscles. So to have a healthy bladder and lower the risk of bladder incontinence, it is recommended to lower or completely avoid the intake of caffeinated foods and beverages such as tea, energy drinks, coffee, and so on.

Holding breath while peeing
Not many are aware of the mistake that they may make while peeing, thus risking the health of their bladder. Holding one’s breath while peeing has the same effect as not completely relieving the bladder of urine. The action puts additional strain on the muscles of the bladder as these are not completely relaxed. This can lead to bladder damage or urinary incontinence.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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5 common breathing mistakes to avoid

Lifestyle choices and daily habits play a key role in maintaining respiratory health. Further, how well the lungs work in the long run can be determined by breathing habits. While one may not think about how they breathe, certain practices can make it difficult for the lungs to get enough air. Such errors can also worsen issues such as panic attacks and headaches. So, here are a few common breathing mistakes to avoid: Not exhaling enough while exercising Exercising, especially when one is new to it, can feel strenuous. So, it is common for one to take in a lot of air while breathing and not exhale as much. Even those who have been exercising for a long time can focus more on inhaling than exhaling. This imbalance usually develops during exercises such as running, cycling, or walking. These activities put pressure on the face and shoulders, making one exhale less carbon dioxide. In the long run, one can frequently experience lightheadedness, fatigue, and cardiovascular issues due to improper breath control during workouts. So, one can make a conscious effort to breathe in with the nose and breathe out through the mouth while working out. Having a bad posture Those working long hours at office jobs can have a bad posture, mostly because they sit in front of their laptop or smartphone throughout the day with little respite during breaks. Bad posture makes the ribs press into the diaphragm, limiting the muscle’s movements. This triggers tension in the shoulders and the upper back muscles. Ultimately, this results in shallow breathing. So, one should check their posture every 20 minutes or so and try to sit upright with shoulders spread fully and chest puffed out openly. This opens up the diaphragm and reduces the number of shallow breaths they take in a day. Breathing through the mouth As many as 5 in 10 adults in the country are likely to breathe through their mouth regularly, especially in the mornings. If one constantly breathes through their mouth, they are inviting bacteria and toxins into their body. The harmful elements get filtered out when one inhales through the nose. Additionally, breathing through the mouth can make the mouth dry and give one bad breath over a while. There is no quick fix for this problem. One must constantly remind themselves to breathe their nose. Sucking in the belly Sucking in the belly while breathing limits how much the diaphragm can contract or relax with every breath one takes. This results in shallow breathing and not enough oxygen being inhaled. Over time, shallow breathing can increase the risk of dizziness and fatigue as the brain and other parts of the body are not getting enough oxygen and nutrients. To avoid this, one must remember to expand their belly and rib cage while inhaling and gently ease the belly while exhaling. Breathing rapidly when stressed One may tend to breathe quickly without pausing when experiencing stress or anxiety. This results in shallow breathing. So, one should practice relaxation techniques like meditation and breathing exercises now and then to improve their inhaling and exhaling rhythms under stress. With habitual control over breathing, one can breathe normally even when they are stressed.  

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