Unlock Optimal Urinary Health with These 4 Simple Strategies

By Dr. David Samadi

Good urinary health is invaluable. Just ask anyone dealing with an overactive bladder, prostatitis, or erectile dysfunction—conditions that can significantly impact quality of life. Fortunately, while these issues may arise with age, there are steps you can take to maintain and support your urinary health. While no method guarantees perfect health, adopting these practices can help slow the progression or severity of urinary-related conditions.

Four Simple Steps to Support Urinary Health

Your urinary system—comprising the kidneys, ureters, bladder, and urethra—works tirelessly to remove waste products and maintain balance in the body. Protecting this vital system is essential for urinary health and overall well-being. Here are four strategies to keep your urinary system functioning at its best:

1. Stay Hydrated

Water is crucial for maintaining optimal health. Our bodies are roughly 65% water, and we encounter harmful antigens like bacteria and viruses daily. Staying well-hydrated helps flush out these unwanted invaders and other waste products through urine. Proper hydration can also prevent kidney and bladder stones and reduce the risk of urinary tract infections (UTIs) or prostate infections by helping to clear bacterial buildup.

For men, drinking plenty of water also promotes healthy blood flow, which supports erectile function. Besides water, fruits, vegetables, and soups can also increase your daily fluid intake.

How much water should you drink? A simple guideline is to divide your body weight in half, telling you the number you need in fluid ounces. In this scenario, a person weighing 150 pounds, should aim to drink 75 ounces (about 9 cups) of water daily.

2. Make sure to consume five servings of fruits and vegetables every day.

As a country, Americans simply do not eat enough fruits and vegetables. Studies show that only about 13% of U.S. adults meet the recommended daily intake of 3.5 to 5 servings. However, fruits and vegetables are essential for maintaining urinary health, providing a rich source of vitamins, minerals, fiber, and antioxidants.

To support a healthy bladder, consider incorporating pears, berries, bananas, carrots, and squash into your diet. Cranberries, bananas, and probiotic-rich sauerkraut can also help prevent urinary tract infections. These foods’ fiber and water content also promote satiety, helping to avoid overeating. Attaining and sustaining a healthy body weight is crucial, as excess weight increases the risk of kidney, bladder, and prostate cancers and can weaken pelvic floor muscles.

3. Strengthen Your Core with Physical Activity

Building a strong core—comprising the abdomen, chest, and spine muscles—is vital for urinary health. A strong core helps reduce bladder pressure, lowering the likelihood of urinary incontinence. Regular exercise strengthens the core and supports cardiovascular health. It maintains healthy blood pressure and promotes good circulation, all of which contribute to strong erections and helps reduce heart disease, type 2 diabetes, and obesity.

Daily plan to include exercise in your schedule. Whether it’s a structured workout or simply staying active throughout the day, exercise is an excellent way to enhance your overall and urinary health.

4. Prioritize Quality Sleep

Sleep is essential for long-term health, impacting everything from weight management to blood sugar control. It also plays a critical role in urinary health. Poor sleep has been linked to increased nighttime urination (nocturia) and lower urinary tract symptoms during the day.

Studies show that both men and women who suffer from sleep deprivation experience a higher incidence of nocturnal urine production due to osmotic diuresis. Even children are affected—research from 2012 revealed that sleep-deprived children aged 8-12 had higher rates of frequent nighttime urination and altered hormone regulation related to urinary function.

To reduce nighttime bathroom trips and improve your sleep quality, try the following tips:

• Avoid drinking fluids, including alcohol and caffeine, at least 3 hours before bed.
• Elevate your legs one hour before bedtime to reduce peripheral swelling that can convert to urine during sleep.
• Adopt sleep hygiene practices by following a consistent bedtime routine, turning down the thermostat, limiting screen time, and keeping your bedroom dark and quiet.

Following these simple strategies can support your urinary health and promote overall well-being. While perfect health is impossible to guarantee, these small steps can help you maintain better control over your urinary function as you age.

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 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 oncology and prostate cancer 911.