Bladder Health and Lifestyle: How Diet, Exercise, and Habits Impact Your Urinary System

Did you know that you can keep your bladder healthy by making certain diet, exercise, or habit changes? This not only keeps your bladder healthy but allows you to avoid urinary incontinence and other urological problems. Learn what lifestyle changes can keep your urinary system healthy in this article. If you want to know more about bladder health, visit us at Doral Health and Wellness Urology Center and consult with the best nephrologists and urologists in East New York.


7 Lifestyle changes that keep your urinary system healthy

Here are some lifestyle changes that allow you to keep your urinary system healthy and prevent urological issues. It includes:

  1. Drink water:

You need to drink plenty of water to eliminate body waste through your urine. You should aim to drink at least 2 liters, around 64 ounces of water daily. This rule is good unless you have a condition like a heart problem or are following your doctor’s advice. Drinking water throughout the day helps to dilute the urine and prevent kidney stones.

Too few fluids can cause high concentration which produces dark yellow urine with a foul odor that irritates the bladder forcing you to use the bathroom more frequently affecting your ability to control your urine. Not drinking enough also causes dehydration, which promotes the growth of bacteria that lead to urinary tract infections or the formation of stones in the urinary tract.

Keep in mind, don’t drink excessively because it may overwhelm your bladder and create a strong sense of urgency to pee. It’s best to spread your water consumption throughout the day to help avoid sudden urges.

  1. Quit smoking:

Smoking can increase the risk of getting bladder cancer. According to Johns Hopkins Medicine, more than 50,000 people are diagnosed with bladder cancer every year. Tobacco is a major risk factor, which increases the risk of getting bladder cancer 3 times compared to nonsmokers.

So, if you’re still smoking or using other forms of tobacco, you need to quit it right away to keep your bladder healthy. Talk to your doctor or join a support group that helps you quit smoking.

  1. Exercise regularly:

Exercising regularly helps you stay fit and helps you avoid constipation and body weight fluctuations, common factors that irritate your bladder. If you stay sedentary or have heart disease, you may develop fluid buildup in your legs during the day. At night, this fluid causes you to get up to empty your bladder frequently. If you have fluid retention in your legs that causes an active bladder overnight, trying to walk around more throughout the day is the easiest way to ensure that you keep your pelvic muscles healthy and don’t cause fluid retention overnight.

  1. Avoid bladder irritants:

Certain foods and fluids may cause bladder irritation or overactive bladder which leads to leakage and increased urgency and frequency. Make sure you avoid those foods that cause bladder problems. Some of the most common foods are – spicy foods, caffeinated and carbonated beverages, chocolate, tea, vinegar, orange juice, tomato-based foods, or alcoholic beverages. You can either cut them from your diet or dilute them with water to lower their impact on your bladder.

  1. Follow good bathroom habits:

Holding your urine for a long time or frequently urinating at night can weaken your bladder muscles and may lead to infection. You should focus on your bathroom times (4 to 8 times a day is normal along with 2 times at night). More than twice a night is a sign of a condition called nocturia. Women should sit on the toilet (do not hover over the toilet seat) and take as much time as they need to empty their bladder because they are more prone to urinary tract infections if they tighten their muscles during urination which gives the area to bacteria to enter. If you’re in a rush, you may not be able to empty your bladder fully, and that increases the risk of bladder infection. You should aim for a frequency of every 3 to 4 hours to urinate.

  1. Adding fruits and vegetables to a diet is a must:

You need to add at least 5 servings of fruits and vegetables every day. It may sound like a lot, but one serving contains only a half cup. At each meal, try to fill at least ⅔ of your plate with vegetables, fruits, whole grains, or beans, and the other third with a protein like chicken or fish. Keep in mind that one serving of fruit generally has twice the calories of a single vegetable serving, so try to eat more vegetables than fruit.

  1. Urinate after sex:

After intercourse, there is a chance that bacteria may enter the urethra, reach the bowel or vaginal cavity. Both men and women should try to urinate after sex so the bacteria can flush away. In addition, women should wipe from the front to back after urination to avoid the spread of bacteria.


These lifestyle changes can improve bladder health and the overall urinary system. Add these lifestyle changes to your routine to maintain good bladder health and prevent some bladder problems.


Need help with bladder problems, visit our urology clinic in Brooklyn to get professional medical treatment. Call us to book your appointment now!!!

At Doral Health and Wellness Urology Center, our team of urologists will work with you in managing your disease and your quality of life. We also offer services, such as renal and bladder ultrasound. To schedule an appointment, please visit us at 1797 Pitkin Avenue, Brooklyn, New York 11212 or call 1-347-384-5690. You can also visit our website at