4 Easy Goals for Better Urinary Health in 2023

By Dean Laganosky M.D.

Will a healthier diet and better sleep in 2023 turn back the calendar in terms of how you feel? When it comes to the wellness of your urinary system, research shows the combination never grows old.

Come to think of it, the overall goals for healthy living haven’t changed much since childhood: eat well, drink plenty of water, get some exercise, and sleep so your body can restore itself. The more consistently we practice these truths, the better our bodies should perform every function, from running across the street to urinating regularly.

Yes, it’s true that some urinary conditions may still arise – tens of millions of Americans develop enlarged prostates and overactive bladders as they age. However, the better care we take of our insides now, the better equipped we will be to detect and manage such issues in future calendar years.

Protect Your Urinary Health with These Golden Rules

We take going to the bathroom for granted. But inside us, the urinary system is continually adjusting to changes, not just in age but in our environments – from our activities to everything that enters our bodies.

This means you have a lot of control in maintaining your own urinary health, and it doesn’t require a lot of work. Many of the best practices for our health are stuff we learn as children. Here are four go-to goals:

Eat more fruits and veggies. They’re not just for kids. The Centers for Disease Control and Prevention recommends adults get 3.5 to five servings of fruits and veggies a day. Yet just 9% of American adults eat that amount. How can produce help? Research shows pears, berries, bananas, carrots, and squash benefit a healthier bladder; while bananas, cranberries, and probiotic-rich sauerkraut ease urinary tract infections. Bonus: Because of their high water and fiber content, fruits and vegetables can make you feel full and discourage overeating. Unhealthy weight contributes to ailments including kidney and bladder dysfunction, as well as urinary incontinence (in women and men).

Keep the water glass full, and refilled. The body needs water to flush out bacteria and other waste from the bloodstream, as well as to keep blood vessels dilated to nourish your organs. These functions help prevent kidney stones from developing and can reduce the bacterial buildup that causes urinary tract infections, prostate infections (prostatitis), and other urinary tract dysfunction. Adults should drink half an ounce to one full ounce of water for every pound they weigh. Those in hot climates and who exercise often may require more.

Move! Take a walk, practice yoga, or just dance. Physical activities that improve the body’s core also help to reduce pressure on the bladder because they strengthen the abdominal and chest muscles, lengthen the spine, and manage weight. This in turn can prevent incontinence or reduce its symptoms. Exercise also improves blood flow, which is good for sexual activity. Many men develop erectile dysfunction as a result of heart disease, obesity, and/or diabetes – all of which impair blood flow. Even walking the dog and playing tag with the kids will help. Have fun!