Do you know how to urinate?

Cystitis is a bladder disease; bladder is the “deposit” organ that manages urine storage and elimination (urinary continence). And we do eliminate urine by… urinating!

I specify that a “normal” urinary frequency goes from 4 to 10 per day in the adult.

It is true that we all urinate, from our first day of life, several times a day, but sometimes we don’t know how to “urinate correctly“, that is to say, with small precautions so that urination is physiological and complete.

In our daily routine we often rush: we don’t sit on the toilet properly and we don’t take our time. This habit causes greater pain and more frequent crises.

Why should I learn how to urinate?

Not to have cystitis again.

A complete and physiological urination is achieved by:

  • avoiding “pushing”

A non-physiological urination is when we “push” to empty our bladder. Basically, instead of relaxing the muscles, we contract them.

Urinating is “simply” the opening of the sphincters (circular muscles such as anus which serves to close bladder and urethra to prevent urine leakage), made through a voluntary command of the brain to release the final contraction of these muscles.

Now it is easy to understand what “to push” means: to force the release of urine by increasing the pressure on the sphincters that will inevitably get tired and involve more muscles that should not even be involved in it.

In the list of very bad practices for the pelvic musculature, the “stop-peeing” one (to stop the urine stream in the middle of urination to supposedly tone the perineum after birth, for example) is useless and a bit dangerous.

Bladder urinary stasis avoidance

The objective is to respond to a natural stimulus that leads us to empty the bladder when we urinate (I mean to empty our bladder completely).

Why?

Because urine is, above all, a collection of waste that our body tries to expel. It is an excellent culture environment for bacteria that, one day or another, inevitably will enter into the bladder (we are all in contact with germs that our immune system and our mechanical and biological defenses reject daily).

Maintaining a residual urine means keeping more acid urine, toxins, free radicals and metabolic debris into our bladder, causing an irritation which very quickly becomes inflammation and giving bacteria a protective shelter to easily form biofilms.

The 5 golden rules for a successful urination

Number 1 => take your time

It is not always easy (work, family, rush, gym, shopping, cleaning, cooking, etc.), but try to urinate properly sitting on the toilet to have the time to breathe and properly relax the pelvic muscles.

Number 2 => the position

The ideal is to bring the knees to the chest or flex, with the flat foot (the equivalent of squatting or sitting on a small stool) to help to relax the sphincters and avoid pushing.

To urinate properly, it is essential to  sit on the toilet. You need to buy a package of disinfectant wipes to clean public toilets or better toilet seat covers (on sale).

Number 3 => relax

You should relax. Breathe deeply and try to relax the muscles of the perineum to “unblock” the sphincters and “open” the urethra.

Number 4 => wait for the last “real” drop of urine

This rule goes with number 1. How many times after the “main release” we quickly get up? It is essential to wait a few seconds after it: “as if by magic” a few residual drops will come.

Number 5 => clean without rubbing

The cleaning of the urinary meatus (passage of toilet paper on the vulva) can be the cause of many ailments: irritation, burns, overheating, etc. Then, we should use soft paper without dyes or perfumes without rubbing, better if by plugging.

… and don’t forget to wash your hands (with soap and water) right after!

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