When nature calls, you’re likely focused on finding a toilet quickly, rather than on exactly how the job gets done.
However, it turns out that there is a right way, and most of us are doing it wrong.
Dr. Masarat Jilani, a British bladder health expert, says there are five essential rules for sitting on the porcelain throne that most of us are completely unaware of.
For example, while sitting upright is usually ideal, the toilet is not the right place for that if you want a completely empty bladder.
Even if you’re in a public restroom, resist the urge to linger. And going ‘just in case’ can lead to an overactive bladder.
Here are Dr.’s top five tips. Jilani to pee the ‘correct’ way.
Dr. Masarat Jilani outlined the ways in which someone going to the toilet can actually damage their bladder
Forget your mother’s orders, don’t sit up
Even though your mother has probably nagged you to sit up, the toilet is not the right place for this.
Dr. Jilani, a GP specializing in bladder health, notes that most people maintain an upright posture from the waist down, but this may mean your bladder isn’t emptying completely.
Instead, she recommends leaning forward with your elbows on your knees.
This position relaxes the pelvic muscles and allows the bladder to empty itself completely.
Resist the urge to hover over the chair
The thought of touching a public toilet seat may make your skin crawl, but Dr. Jilani warns that your “pelvic floor hates” the floating method.
Dr. Jilani said: ‘Your pelvic floor muscles cannot fully relax in this position, meaning your bladder cannot fully empty.
“Over time, it can make your bladder less functional.”
“If you can, use a seat cover or wipe down the seat.” If you absolutely must float, try supporting some of your weight by leaning on the door or wall to take some pressure off your pelvic floor.”
Peeing should be effortless
Once you are sitting down, urination should happen naturally.
Dr. Jilani discourages people from straining while urinating because “you shouldn’t feel the need to strain your muscles… to urinate.”
‘When you push forcefully, you actually activate your pelvic floor muscles, when you should actually be relaxing them.
‘Over time, this can confuse your bladder by causing your muscles to learn the opposite of what they should do naturally. Instead, go with the flow and never interrupt the flow.”
If you have to push, it may indicate a bladder problem, such as an obstruction, that needs a doctor’s attention.
Don’t go ‘just in case’
Many of us have taken the time to do a “just in case” before leaving the house.
However, this caution is not only unnecessary, but can also lead to permanent bladder damage.
Instead, Dr. Jilani recommends going when you feel you need to.
She said: ‘This common time planning hack can cause your bladder to become overactive.’ An overactive bladder means that you often have the urge to go, and you may not be able to control the loss of small amounts of urine.
“Instead, always listen to your body and go only when you have to, even when it’s difficult.”
It’s never a good idea to hold on to it
But at the other end of the spectrum, things could be even worse, Dr. Jilani warns.
If you’re somewhere without a bathroom, holding one every now and then won’t do much damage.
But if you make it a habit, your bladder can weaken over time; it can also make you more susceptible to UTIs.
This is because when you don’t empty your bladder often enough, the bacteria in your urinary tract are more likely to colonize and lead to infections.
This can also happen if you don’t drink enough water, so remember to stay hydrated and make time for regular bathroom breaks.
Dr. Jilani said: ‘If you make it a habit, you will weaken your bladder over time, and it can also make you more susceptible to urinary tract infections.
This is because when you don’t empty your bladder often enough, the bacteria in your urinary tract are more likely to colonize and lead to infections.
‘This can also happen if you don’t drink enough water, so remember to stay hydrated and make time for regular toilet breaks.’