6 Urinary Health Resolutions Your Whole Body Will Love

 By: Michael S. Hoff, D.O.

In Michigan, the most popular New Year’s resolution for 2024 was to eat healthier – 38% of residents pledged to do so, according to CBS News Detroit. If you were among them and honored your resolution, keep it up! It will give you a better-running urinary system in 2025.

That’s right. Many healthy activities support the functions of your kidneys, bladder, and the tubes (ureters and urethra) that carry urine out of your body – all while improving your overall well-being.

This makes perfect sense when you consider what these body parts do. Your urinary system filters toxins out of your blood, fights infections, and holds your urine in for hours.

But if your urinary system is unhealthy, it will send uncomfortable signs. This is why you should resolve to improve your urologic health in 2025— it contributes to whole-body health.

6 Popular Resolutions that also Promote Urinary Wellness

Healthy practices can help you ward off several urinary conditions. For example, more than 400 million UTIs are likely to develop globally in 2025, and millions of men will experience the urologic symptoms of an enlarged prostate (BPH).

The following resolutions can prevent or reduce the effects of such conditions and others.

1. Eat five portions of fruits and vegetables – The nutrients in five daily servings of fruits and veggies keep you hydrated and can improve the kidney and bladder’s ability to flush out toxins. The antioxidants and vitamin C in broccoli, red peppers, berries, and cranberries may help ward off urinary tract infections by supporting your immune system. And some research connects high fruit consumption with a 14% reduction in the risk of erectile dysfunction (ED). One watch out: some acidic foods, including tomatoes and orange juice, could worsen the symptoms of painful bladder syndrome (interstitial cystitis).
2. Eat a spoonful (or two) less sugar – Too much candy or coffee sweetener can get you stoned – in the kidneys. People who get 25% of their daily calories from added sugars are at an 88% greater risk of developing kidney stones than those who get less than 5%, according to research by the Centers for Disease Control and Prevention. High amounts of sugar – and artificial sweeteners – also can worsen overactive bladder and incontinence symptoms by stimulating the bladder. In addition to candy, look for added sugars in foods like yogurt, ketchup, cereals, and peanut butter.
3. Mix Kegels into your workout – This exercise strengthens the pelvic muscles to support your lower body parts better. As such, Kegels can ease symptoms of vaginal prolapse, overactive bladder, and an enlarged prostate, as well as prevent such conditions by reinforcing the pelvic floor. Stronger pelvic muscles can even help make for a mightier erection. Other exercises, such as swimming, biking, and yoga, can relieve bladder pressure by stretching your back and strengthening your core, the Urology Care Foundation reports.
4. Make your body a smoke-free environment – The poisons in cigarette smoke travel from your lungs to your bloodstream to your kidneys, which filter the blood and become exposed to these cancerous toxins. The residual chemicals then enter your urine before it’s stored in your bladder, exposing it to harm. In addition to cancer, tobacco smoke chemicals can irritate the bladder (interstitial cystitis) and lead to incontinence. And smoking can dampen your love life by damaging blood vessels and restricting blood flow for an erection.
5. Monitor your own health – Should you experience incontinence or symptoms of a urologic condition, keep a record of the times of day you experience signs, what and when you eat and drink, and activities. These details gauge symptom progress and can be helpful if you see a doctor. And all men, especially men in their teens through 30s, should examine their testicles monthly for lumps and abnormalities that could indicate cancer. Learn how to perform a self-exam here.
6. And hit the hay earlier – More than 36% of Michigan residents don’t get enough sleep, the CDC reports, which can leave your urinary system lacking. Sleep helps your body build bacteria-fighting antibodies that can fight UTIs. Your hormone production depends on slumber – men need at least three solid hours of sleep to produce testosterone, Healthline reports. And long-term sleep deprivation can contribute to obesity, which is a risk factor for pelvic floor weakness, kidney disease, and erectile dysfunction. If you have trouble dozing off, avoid looking at bright screens (blue light) two to three hours before sleep.

Resolve to See Your Doctor(s), Too.

In 2025, be sure to schedule annual health checks with your general practitioner. If you are experiencing any urinary issues, don’t ignore them. Please schedule an appointment to talk to one of our urologists.

Here’s to a healthier you in 2025!

Unsure if you’re experiencing signs of a urinary illness? You can read about the conditions we treat, along symptoms and treatment options, on Michigan Institute of Urology’s conditions age.