Inactivity Prolonged Sitting Tied To Urinary Tract Infections In Men
HealthDay News Prolonged sitting time and low physical activity levels are tied to higher incidence of lower urinary tract symptoms in men, according to a study published in BJU International.
Heung Jae Park, from Sungkyunkwan University in Seoul, South Korea, and colleagues assessed the association of sitting time and physical activity level with the incidence of LUTS in a cohort of 69,795 Korean men who were free of LUTS at baseline and followed annually or biennially for a mean of 2.6 years.
The researchers found that the incidence rate of significant LUTS was 39 per 1,000 person-years. Both low physical activity level and prolonged sitting time were independently associated with the incidence of LUTS after adjustment for multiple factors.
Comparing minimally active and health-enhancing physically active groups to the inactive group, the hazard ratios for incident LUTS were 0.94 and 0.93 , respectively. Comparing five to nine hours/day of sitting time and 10 hours/day of sitting time to less than five hours/day, the hazard ratios for LUTS were 1.08 and 1.15 , respectively.
This result supports the importance of both reducing sitting time and promoting physical activity for preventing LUTS, the authors write.
Three Common Urinary Problems In Men And What You Can Do About Them
As you age you may notice changes in your urination. Perhaps you have noticed that you have difficulty starting or stopping the flow, or maybe the flow is weaker and slower than before. In addition to problems with flow, you might notice that you dont always empty your bladder completely and you always feel like you have to go. Or, perhaps you have just noticed that you are going to the bathroom more often, especially at night.
While many of these problems can be attributed to aging, there may be other issues besides aging that could be causing three of the most common urinary problems that occur in men, and many are treatable.
Can Holding Urine Cause Utis
Simply holding your pee doesnt cause a UTI. UTIs occur when bacteria make their way into the urinary tract.
If you dont empty your bladder on a regular basis, the bacteria are more likely to sit and multiply in the bladder. This can lead to a UTI. One study discusses this risk which can result in infection but the association hasnt been proven.
Your risk for a UTI may also be higher if you dont drink adequate amounts of water. This is because your bladder wont be full enough to send the signal to urinate. Bacteria that might already be present in the urinary system will then be able to multiply, potentially leading to an infection.
If youre experiencing any unusual symptoms or think you have a UTI, consult your doctor.
Symptoms of a UTI include:
- persistent need to urinate
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The Tension Headache Of The Groin
Prostatitis is a benign but painful condition that causes inflammation of the prostate or surrounding area. While half of all men will experience it, many dont know what it is.
When prostatitis happens to younger men, it can be alarming and a little scary.
We asked UNC Medical Center urologist Eric Wallen, MD, to explain prostatitis and what can be done to fix it.
What Is Chronic Nonbacterial Prostatitis
Chronic nonbacterial prostatitis, also known as chronic pelvic pain syndrome, is a common condition that affects men. It causes pain and inflammation in the prostate, pelvis, and the lower urinary tract. The prostate gland is located right below the bladder in men. It produces fluid that helps transport sperm. In the United States, chronic nonbacterial prostatitis affects around 10 to 15 percent of men.
- sexual dysfunction
- genital pain after urination
Dont ignore any of the symptoms of chronic nonbacterial prostatitis. Instead, make an appointment with your doctor. There are a variety of treatments that may help.
National Institutes of Health describes four categories of prostatitis:
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Make Some Lifestyle Changes
There are a number of things you can try that other men have found helpful. You might want to plan your day more, to allow for things like toilet trips. Trying different things can help you feel more in control, and that you are actively doing something to improve your health. If one thing doesnt work, try something else. Here are some suggestions.
- Watch what you drink. Drink plenty of fluids about six to eight glasses of water a day. And cut down on fizzy drinks, artificial sweeteners, alcohol and drinks that contain caffeine as these can irritate the bladder and make some urinary problems worse.
- Watch what you eat. Some foods may make your symptoms worse. Try to work out what these are so you can avoid them. Theres some evidence that spicy foods can make the symptoms of CPPS worse.
- Avoid cycling. Its a good idea to avoid activities that put pressure on the area between your back passage and testicles , such as cycling. They can make symptoms worse. If you want to keep cycling, you could try using a different saddle, such as one made from gel.
- Keep a diary. This can help you spot things that make your symptoms worse, and can be a useful way of showing your doctor what youre experiencing. Record things like food, drink, exercise, how stressed you feel and your symptoms.
Rid The Sitting Disease
Two ways to break free of the sitting disease are to walk about the room or pace forward and backward while watching TV, and to get in the habit of using a treadmill desk for computer work.
You may also want to wear a high quality pedometer to track the number of steps you get in daily. Aim for at least 6,000 and ideally 10,000.
This will be an incentive to reduce your sitting time throughout the day.
If you regularly do stretching exercises for your legs, do them while standing.
For example, hamstring stretches can easily be done while standing by propping a foot on a height and gently leaning your chest towards your knee.
Additionally, see if you can replace some seated strength training exercises with a standing version.
For example, replace a seated dumbbell curl with standing, and seated overhead dumbbell press with standing.
Little changes like this will go a long way in cutting back on the amount of time you spend in a chair.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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What Are Kegel Exercises
Kegel exercises, also called Kegels or pelvic floor muscle training, are exercises for your pelvic floor muscles to help prevent or reduce stress urinary incontinence. Your pelvic floor muscles support your uterus, bladder, small intestine, and rectum.
Four in 10 women improved their symptoms after trying Kegels.9 Kegels can be done daily and may be especially helpful during pregnancy. They can help prevent the weakening of pelvic floor muscles, which often happens during pregnancy and childbirth. Your pelvic floor muscles may also weaken with age and less physical activity.
Some women have urinary symptoms because the pelvic floor muscles are always tightened. In this situation, Kegel exercises will not help your urinary symptoms and may cause more problems. Talk to your doctor or nurse about your urinary symptoms before doing Kegel exercises.
Change Your Desk Jockey Habits Today
Make it your goal to develop healthy desk habits.
- Get your workstation ergonomically organized so you are comfortable and can sit up straight.
- Consider a standing or smart desk so you don’t have to sit down all day.
- Get up from your desk every 20 or 30 minutes to stretch and move, just for a minute! Moderate-to-vigorous exercise is even more likely to counteract the effects of sitting.
- Get outside and walk during your lunch break.
Every moment you don’t sit, could be a moment longer you live!
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Sitting 5+ Hours A Day May Trigger Urinary Urgency And Other Symptoms
The study included only men, so the findings dont apply exactly to women, since women have different urinary tract anatomy than men do. But there is no reason to think that any deleterious effects of physical inactivity and/or prolonged sitting would be limited to males, says Linda Brubaker, MD, a professor of obstetrics, gynecology, and reproductive sciences at the University of California in San Diego.
What Is The Outlook For People Sensitive To Bladder Irritation
If foods irritate your bladder, you may worry about finding enough to eat. SOME people with IC are able to eat and drink these foods:
- Alcohol or wines .
- Coffee or highly roasted.
- Extracts .
- Nuts almonds, cashews and peanuts.
- Onions .
- Sun tea .
- Tomatoes .
- Zest of orange or limes.
- Other foods not listed.
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How Sedentary Are We
Physical inactivity contributes to over three million preventable deaths worldwide each year . It is the fourth leading cause of death due to non-communicable diseases.
Its also the cause of 2125 per cent of breast and colon cancers, 27 per cent of diabetes cases, and around 30 per cent of ischaemic heart disease. In fact, physical inactivity is the second highest cause of cancer in Australia, behind tobacco smoking.
The Australian Health Survey 201112 results show:
- 60 per cent of Australian adults do less than the recommended 30 minutes of moderate intensity physical activity each day.
- Only one third of Australian children, and one in 10 young people , do the recommended 60 minutes of physical activity every day.
- Fewer than one in three children and young people have no more than two hours of screen time each day.
- Almost 70 per cent of Australian adults can be classed as either sedentary or having low levels of physical activity.
Continue Learning About Male Reproductive System Disorders
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.
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How Can I Manage Bladder Irritation
You can manage discomfort by avoiding foods you have identified as bladder irritants. But removing foods from your diet doesnt mean you can never have them again. You might be able to enjoy them in moderation . Drinking plenty of water will help reduce pain from any bladder-irritating foods you might ingest, in moderation or accidentally.
Continual Slouching Can Damage Your Spine
Glance around and take note of how your fellow office workers sit. Chances are many of them will be in various positions of slouch. They may have their head in their hand, one foot on the desk or be stooped over their tiny keyboard. All these positions can strain vertebrae in your neck and back.
If you have to sit at a desk then do it correctly. Set up your workstation so your arms are at right angles to your body when your fingers type on the keyboard. Adjust your monitor so it sits level with your nose. Keep your shoulders relaxed, feet flat on the floor and don’t lean forward. Better still, invest in a standing workstation and get off your butt!
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How To Mix In More Movement
Before you quit your job or swap your washing machine for a washboard and a scrub brush, know this: Moving more doesnt have to be an all-or-nothing endeavor. You can have your modern life and conveniences without fear that youre harming your body. The main trick is to scale back both your sitting and how many consecutive minutes you spend in one seat.
A study from Kings College London showed that people who targeted their sitting time with a specific strategysay, switching to a standing desk or walking to the water cooler more oftenwere more effective in reducing their sedentariness than those who focused on adding more exercise sessions into their days.
So work on replacing at least two hours of tush time with movement breaksa shift associated with all sorts of benefits, including 14 percent lower triglycerides, higher good HDL cholesterol, a trimmer waistline, and better glucose control, according to a study in the European Heart Journal. Little breaks dont seem like much, but they add up, says Dr. Alter. In fact, two hours spread over the roughly 16 hours youre awake is about eight minutes an hour, and you can do those in spurts. One study has shown that adding two minutes more walking to each hour can decrease a persons risk of dying by 33 percent.
Get moving! Combat your aches and pains and burn more fat with the super-effective walking plan in Preventions Walk Your Way to Better Health.
How To Do Kegel Exercises
Once you know what the movement feels like, do Kegel exercises 3 times a day:
- Make sure your bladder is empty, then sit or lie down.
- Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
- Relax the muscles and count 3 to 5 seconds.
- Repeat 10 times, 3 times a day .
Breathe deeply and relax your body when you are doing these exercises. Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.
After 4 to 6 weeks, you should feel better and have fewer symptoms. Keep doing the exercises, but do not increase how many you do. Overdoing it can lead to straining when you urinate or move your bowels.
Some notes of caution:
- Once you learn how to do them, do not practice Kegel exercises at the same time you are urinating more than twice a month. Doing the exercises while you are urinating can weaken your pelvic floor muscles over time or cause damage to bladder and kidneys.
- In women, doing Kegel exercises incorrectly or with too much force may cause vaginal muscles to tighten too much. This can cause pain during sexual intercourse.
- Incontinence will return if you stop doing these exercises. Once you start doing them, you may need to do them for the rest of your life.
- It may take several months for your incontinence to lessen once you start doing these exercises.
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Lack Of Sunlight Can Lead To Rickety Bones
Most offices lack natural light. But our bodies need a certain amount of sunlight to keep good levels of vitamin D in our bodies.
Vitamin D helps our bones uptake calcium and other minerals which keeps them strong and less likely to break. Continued lack of sunlight can weaken our bones and increase our risk of having a fracture.
Bones also like weight-bearing exercise. Activities such as walking and running help our bones to stay thicker, denser and last longer.
Make sure your body gets enough sun each day, but remember to use sun protection if you are at risk of getting a sun burn. Have your lunch outside when you can or go for a mid-day walk. Talk to your doctor about taking a vitamin D supplement if you can’t get outdoors, especially during the winter months.
Tight Hips And A Bad Back
As with your leg and glute muscles, your hips and back will suffer from sitting. Sitting causes your hip flexors to shorten, and your seated position can also hurt your back, particularly if you have bad posture or dont use an ergonomic chair. Also, poor posture while sitting can cause compression on the discs in your spine and can lead to premature degeneration, which results in chronic pain.
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Cancer And Sitting Linked
Increased time watching TV and prolonged sitting are associated with a higher risk of breast, lung, prostate, colon, and endometrial cancers. Scientists aren’t sure why. It may be due to excess insulin production or decreased natural antioxidant production. Whatever the reason, we should take note.
Research suggests that taking a break every 20 or 30 minutes to stretch those legs and improve blood flow helps to reduce the negative effects of sitting. Set your smartphone to remind you when 20 minutes go by. Stand up, stretch, and walk around your desk when it pings. Your life is depending on it!
Complementary Therapies And Relaxation Techniques
Although there isnt much research behind them, some men find that complementary therapies can help them feel better about themselves and their treatment, and can help manage symptoms. They are used alongside conventional treatments, rather than instead of them.
- Complementary therapies. You could try acupuncture, massage or reflexology , aromatherapy or hypnotherapy, for example. They might help to relieve stress, making you feel more relaxed.
- Find ways to relax. Techniques such as deep breathing, relaxation tapes, meditation, taking a warm bath, yoga, or listening to music, can help you feel more comfortable and take your mind off any pain.
- Supplements or herbal remedies. Some men have found that the plant extracts Quercetin and saw palmetto, and a pollen extract known as cernilton, help with symptoms.
Speak to your doctor or nurse if youre thinking of using complementary therapies or supplements, as they may be able to advise you.
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