Proactive Bladder Health: 10 Essential Tips for Aging Men
By Dr. David Samadi
Bladder health may not be the most talked-about aspect of aging, but it plays a vital role in overall well-being. Many men don’t think about their bladder until problems arise—frequent trips to the bathroom, sudden urgency, or disrupted sleep due to nighttime urination. Fortunately, by taking proactive steps, you can maintain optimal bladder function and reduce your risk of common urinary issues.
Here are ten essential strategies every aging man should know to support lifelong bladder health:
1. Prioritize Regular Emptying
Ignoring the urge to urinate too often can strain your bladder and lead to complications over time. Ideally, aim to empty your bladder every 3-4 hours. Holding it in too long can weaken the bladder muscles and increase the risk of urinary tract infections.
Many men, particularly those with an enlarged prostate (benign prostatic hyperplasia, or BPH), struggle with incomplete bladder emptying. This can cause frustrating symptoms like frequent urination, urgency, weak flow, and nighttime trips to the bathroom. While BPH is not life-threatening, its impact on daily life can be significant. If you notice these symptoms, consult your doctor to discuss management options.
2. Relax and Allow Natural Flow
Avoid unnecessary straining or tensing of the pelvic muscles when using the bathroom. If you’re standing, ensure a relaxed posture. If sitting, take a moment to allow your bladder to entirely empty. Hovering over a toilet seat or rushing the process can prevent complete emptying and lead to residual urine issues.
3. Don’t Ignore Symptoms or Discomfort
Many men hesitate to discuss urinary concerns due to embarrassment. However, symptoms like weak urine flow, frequent urination, or a sudden loss of bladder control may indicate an underlying condition, such as BPH or even a urinary tract infection. Early intervention can prevent complications and improve quality of life.
4. Strengthen Your Pelvic Floor with Kegel Exercises
Pelvic floor exercises aren’t just for women. Strengthening these muscles can improve bladder control and reduce symptoms of urinary incontinence. To perform Kegels, contract the muscles you’d use to stop urine flow, hold for a few seconds, and then release. Aim for several sets a day to support better bladder function.
5. Understand the Different Types of Incontinence
Urinary incontinence isn’t a one-size-fits-all issue. Stress incontinence occurs when activities like laughing, coughing, or lifting cause leaks, while urgency incontinence results from an overactive bladder that signals the need to urinate suddenly. Recognizing the difference helps determine the best approach for treatment and management.
6. Stay Hydrated—But Smartly
Proper hydration is key to bladder health, but balance is essential. Drinking enough water (typically 6-8 glasses a day) helps flush toxins and bacteria from the urinary tract. However, avoid excessive fluid intake close to bedtime to minimize nighttime disruptions. Choose water over caffeinated or sugary beverages, which can irritate the bladder.
7. Minimize Bladder Irritants
Certain habits and dietary choices can worsen urinary symptoms. Caffeine, alcohol, artificial sweeteners, and acidic foods may irritate the bladder lining, increasing urgency and frequency. If you struggle with bladder issues, consider reducing these irritants and observing if symptoms improve.
8. Maintain Proper Hygiene
Good personal hygiene can reduce the risk of urinary tract infections (UTIs) and skin irritation. Wear breathable, moisture-wicking underwear, and practice regular cleansing habits. Proper hygiene is essential for men who use catheters or experience frequent urinary leakage.
9. Urinate After Sexual Activity
After intimacy, urinating can help flush out bacteria that may have entered the urethra, reducing the risk of infections. While this is often emphasized for women, men can benefit from this simple practice to maintain urinary tract health.
10. Don’t Accept Bladder Problems as “Just Aging”
While aging can bring changes to bladder function, it doesn’t mean you have to accept discomfort or inconvenience. Many urinary issues can be managed or improved with lifestyle changes, medical treatments, or minimally invasive procedures. If bladder symptoms affect your daily life, seek medical advice—many effective options are available.
Take Control of Your Bladder Health
Your bladder health is in your hands. By adopting these habits, you can support optimal urinary function and prevent common issues with age. Stay proactive, listen to your body, and don’t hesitate to seek medical guidance when needed. A healthy bladder contributes to a more comfortable and active lifestyle—so start prioritizing it today.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery, and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.