6 Resolutions for a Healthier Urinary System in 2025

Of all the New Year’s resolutions people make – exercise more, eat less, sleep longer – few likely pledge to perform more Kegels.

But why not? This simple exercise not only strengthens your pelvis, it can benefit your entire urinary system. And if your kidneys, bladder, and all the tubes that carry your urine are healthy, your whole body benefits.

After all, your urinary system filters your blood to separate toxins from nutrients. It fights potential infections. And it does all this while “holding it in” for hours.

That is, assuming all parts of your urinary tract are healthy.

Which is why resolving to improve your urologic health in 2025 makes whole-body sense.

6 Easy Ways to Improve Your Urology System

In 2025, more than 400 million urinary tract infections are likely to develop globally, and millions of men will begin to experience the urologic symptoms of an enlarged prostate (BPH). But the following behaviors can prevent or reduce the effects of such conditions, and many others, while accomplishing other healthy New Year’s goals.

1. Get a whole-body workout – This is where Kegels fit in. Designed to strengthen the pelvic muscles, Kegels are often prescribed for vaginal prolapse, overactive bladder, and enlarged prostate. The muscle-squeezing exercise also improves general bladder health for both women and men – the latter of whom could practice Kegels for a stronger erection (thanks to a stronger pelvic floor). Other exercises benefit the urinary system as well. Swimming, biking, and yoga can relieve bladder pressure by lengthening your back and strengthening your core.
2. Eat more foods from the crisper – The nutrients and water in fruits and veggies help flush waste from the kidneys and bladder while improving their functions. Carrots, broccoli, berries, red peppers, and cranberries are high in antioxidants and vitamin C, which are important to your immune system and may help ward off urinary tract infections. Bonus: the nutrients in fruits and vegetables promote blood flow, for better sexual performance. Some research connects high fruit consumption with a 14% reduction in the risk of erectile dysfunction (ED). But note that some acidic foods, including tomatoes and orange juice, may worsen painful bladder syndrome (interstitial cystitis).
3. Eat a pinch less sugar – If you consume too many sweets, you could end up with sugar stones. Research shows that people who get more than 25% of their total calories from added sugars are at an 88% greater risk of developing kidney stones than those who get less than 5% from added sugars, according to the Centers for Disease Control and Prevention (CDC). Too much sugar, as well as artificial sweeteners, also can stimulate the bladder, worsening symptoms of OAB. Candy isn’t the only sugar source to be cautious of: yogurt, ketchup, granola, and peanut butter are among foods that can contain added sugars.
4. Quit smoking – Tobacco smoke and its toxins don’t stop at your lungs. They enter your bloodstream, which is filtered through your kidneys, and then your urine, which is stored in your bladder. Along the way, these harmful chemicals can mutate cells in the organs’ lining and develop into cancer. The toxins in cigarette smoke can irritate the bladder enough to cause inflammation (interstitial cystitis) and even incontinence. Lastly, tobacco smoke can damage blood vessels, hindering blood flow and the ability to get an erection.
5. Get more Zs – More than 38% of Pennsylvanians do not get the recommended 7 hours of sleep, according to the CDC. This isn’t good for your urinary health because sleep deprivation keeps your immune system from building up bacteria-fighting antibodies that can fight UTIs. Additionally, lack of sleep can reduce hormone production, and men need at least three hours of uninterrupted sleep to produce testosterone, Healthline reports. And sleep deprivation is a risk factor for obesity, which can contribute to pelvic floor weakness, kidney disease, and erectile dysfunction. If you have trouble sleeping, try lowering the room temperature.
6. Get in touch with yourself – Pay attention to changes in your body. If you experience symptoms of a urologic condition, such as incontinence, record the details (times of day you experience signs, your diet, activities). This urinary diary will help you monitor whether symptoms improve or worsen and be helpful if you see a doctor. Men – especially men in their 20s and 30s – should self-examine their testicles at least once a month for signs of abnormalities that indicate testicular cancer. Testicular cancer is not common, but it tends to occur in men at a younger age, between 15 and 35.

Lastly: Resolve to Make Your Urologic Health a Priority

Don’t ignore signs of urinary tract. If you experience urinary symptoms of any condition, give your urologist a call.

Until that appointment, make it a habit to practice Kegels.

Learn about the conditions we treat, along symptoms and treatment options, on our MidLantic Urology conditions page.