We will be answering the questions that people have asked in the past. This is different from our previous columns.
Q: Are there any harmful effects from holding urine for a long time?
Yes. Holding urine too long can cause several negative health effects:
- Increased risk of urinary tract infections (UTIs): Residual urine fosters infection, and these infections can be harder to treat.
- Bladder wall stretching and damage: Chronic stretching thickens the bladder wall (hypertrophy), reducing contraction power. This leads to incomplete emptying, more frequent urination, and even an increased risk of bladder cancer.
- Pain and discomfort: Usually caused by the overstretched bladder wall.
- Kidney and ureter damage: Back pressure from an overstretched bladder can damage the ureters and kidneys, potentially leading to gradual kidney failure.
- Kidney or bladder stone formation: Stagnant urine encourages stone formation.
- Bladder rupture: A full bladder during trauma (e.g., a car accident) can rupture.
It is best to urinate when you feel the urge. Men with prostate enlargement (Benign Prostatic Hypertrophy, or BPH) often urinate more frequently and in smaller amounts, especially after age 50. If you need to get up more than once or twice a night to urinate, see your doctor, as other health issues may be involved.
For drivers in cities like NYC, where parking is scarce, some carry a container to urinate in – an inconvenient but sometimes necessary option.
Q: I hear a lot about the ill effects of ultraprocessed foods. How can I identify them?
Ultraprocessed foods (UPFs) carry many short- and long-term health risks, though they are often marketed as “healthy.” The NOVA classification system helps identify them:
- Levels 1 & 2: Unprocessed or minimally processed foods.
- Levels 3 & 4: Highly processed foods.
Here are some quick ways to spot UPFs:
- Foods from the produce section are generally levels 1 & 2.
- Any food with a nutrition label and ingredients list is likely level 3 or 4.
- Labels with many ingredients – especially unrecognizable ones – signal UPFs.
- Foods that look very different from their original ingredients (e.g., breakfast cereal) are UPFs.
- Sometime products heavily endorsed by celebrities or influencers are UPFs, but marketed as healthy.
Examples:
- Unprocessed: vegetables, lentils, nuts, plain yogurt.
- Low processed: yogurt with fruit (sugar + processed fruit).
- Highly processed: ice cream, cookies, cereals, frozen meals.
It’s difficult to quit UPFs suddenly. Instead, reduce gradually: eliminate 1-2 UPFs per week and replace them with low- or non-processed foods. Even cutting your UPF intake by half in 4-6 weeks is a major accomplishment. You’ll improve your health – and save money.
