How Do I Maintain My Urinary Tract Health

Updated on January 5, 2023


It is essential to take precautionary measures to maintain the health of critical organs in our bodies. For example, if you care about your lungs, you would refrain from smoking. Similarly, your urinary bladder is an essential part of your body, and you keep neglecting its health until it stops working. 

The urinary tract in your body is crucial for your health because it filters toxins and excess fluid from the bloodstream and eliminates them from the body. Your bladder can have specific health issues that result in painful urination or unexpected pee leaking. We will discuss some healthy tips to maintain your urinary tract health.

Tips for Maintaining the Health of Urinary Tract

Although bladder health is rarely discussed, it affects everyone. The bladder is a hollow organ that resembles a balloon and is situated in the lower belly. Its primary function is to store urine. After the body has taken what it requires from the food and liquids we consume, waste and excess fluid are excreted as urine.

The bladder changes as people age; the elastic tissues harden and lose some elasticity. Your bladder may need to be emptied more frequently because it is less flexible and can no longer hold as much urine as it once could. We will discuss some tips on maintaining your bladder’s health below.

  1. Drink a lot of Water to Filter out Toxins

The human body contains 60% water; therefore, you must drink water to maintain the fluid and stay hydrated. You should drink 8 glasses of water daily. Make sure you drink enough water that makes you pass urine after every three to four hours.

Healthy fluids and enough water keep your organs hydrated and strengthen your bladder muscles. Drinking plenty of water dilutes your urine and allows you to flush out bacteria from your urinary tract to avoid infection.

  1. Exercise Daily to Avoid the Accumulation of Fluid

Patients with heart disease or sedentary lifestyles may experience fluid accumulation in their legs during the day. They usually need to empty their bladders at night because of this habit. It will help if you keep moving throughout the day if fluid accumulation in your legs keeps you up at night. Flex your calf muscles and pull your legs to your waist if you cannot walk.



  1. Avoid smoking to Prevent Bladder Cancer

Smoking triggers irritation in the bladder and may worsen IC symptoms. Over 33 million men and women are affected with overactive bladder (OAB) and incontinence (leaking pee). Smoking causes bladder discomfort and may result in frequent urination. Additionally, it can result in coughing spasms that can induce urine leaks.

Smoking can also interfere with your blood pressure medications. Kidney disease is primarily caused by high blood pressure that is uncontrolled or ineffectively controlled. Smoking can worsen renal disease by reducing blood flow to vital organs like the kidneys.

Bladder cancer affects more than 50,000 individuals annually. Consuming tobacco is a significant risk factor. Bladder cancer is at least three times as common in smokers as in nonsmokers. Therefore, stopping smoking or using other tobacco products is crucial to maintain your bladder health.

  1. Consume Bladder-Friendly Food

Just like some foods are good for your bladder, others irritate it. A few common irritants are caffeine, alcohol, fruits, spicy foods, and lactose. Avoid consuming these foods to reduce or eliminate urinary tract problems.

The proper nutrients for maintaining the health of the urinary tract can be found in a diet rich in berries, lean protein, and cruciferous vegetables.

  1. Reduce Caffeine Intake


Caffeinated drinks can make your bladder uncomfortable and act as a diuretic that increases your temptation to urinate by making more urine. If you consume more caffeine, you’ll need to urinate more often.

Dehydration brought on by excessive caffeine can raise your chance of developing kidney stones, bladder infections, and other issues.

  1. Avoid Fitted Clothes and Wear Cotton Undergarments

The area around the urethra will stay dry if you wear loose, cotton clothing. Nylon underwear and tight-fitting clothing can hold moisture and promote bacterial growth.

Similarly, wearing wet bathing suits for a long time increases the chances of bacteria spreading out and causing infection because of the moisture trapped in the suit. 

  1. Make a Habit of Pelvic Floor Exercise

Pelvic floor exercises also called Kegel exercises, help control pee and keep it in the bladder. If you strengthen these muscles regularly, you’ll be less likely to leak pee when you laugh, cough, sneeze, or have an urgent need to urinate. These exercises are suitable for strengthening the pelvic muscles that empty the bladder and also help in preventing infections.

  1. Take Your Time to Empty the Bladder While Urinating

It is suggested not to rush while urinating as it won’t allow you to fully empty your bladder. Take your time while urinating because keeping it inside is prone to urinary tract infections.

  1. Avoid Certain Medications

Some medications can adversely affect your bladder and cause a leak of urine. These medications are supposed to relax your nerves and muscles, including bladder muscles, so that you can sleep peacefully. Sometimes you may not even need to go to the bathroom because of the medication.

  1. Maintain a Healthy Weight

Obese and overweight individuals are more likely to have leaking urine problems. It is recommended to make healthy meal choices and stay physically active to maintain a healthy weight.

  1. Avoid Being Constipated

Constipation or too much stool in the colon can put pressure on the bladder and prevent it from expanding as it should. This can be avoided by eating high-fiber meals, such as vegetables, fruits, and whole grains, drinking enough water, and engaging in regular physical activity.

Bottom Line

Your bladder is a muscular sac that expands during the filling process and contracts during the emptying process. It’s essential not to wait too long to urinate because doing so can eventually cause your bladder to get stretched. Also, you should consume healthy food for your bladder and remember to drink enough water to flush out bacteria and toxins from your bladder. 

People often opt for supplements to maintain their urinary tract and overall health. If you’re a supplement provider, look no further than SMP Nutra. We provide high-quality supplements that are essential for good health.

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The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.