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If you’re like many people, then your New Year’s resolution includes eating better, exercising more, and strengthening your heart. But what about your kidneys or prostate?
Each year, more than 400 million cases of urinary tract infections (UTIs) develop worldwide, and millions of men will experience the urologic symptoms of an enlarged prostate (BPH). The men and women of Spokane are not exempt from these illnesses.
This is why resolving to improve your urinary health as part of your overall wellness makes sense: you can achieve both pretty much at the same time.
After all, many whole-body activities are also good for your urinary system – the kidneys, bladder, and tubes (ureters and urethra) that transport urine. And your urinary system is good for your whole body because it filters toxins from your blood, fights bacteria to prevent infections, and holds your urine for hours.
If something gets in the way of these duties, your urinary system can become irritated and/or infected, which can lead to a UTI, kidney stones, or prostatitis (bacteria-caused prostate inflammation), among other ailments.
6 Resolutions Your Urinary Tract Will Love
In 2025, you can reduce the chances of developing such conditions while maintaining overall good health with the following resolutions. The good news is that most fall right in line with traditional resolutions.
Resolution 1: Mix Kegels in with your crunches. Strong abs look great, but a strong pelvis holds its weight by keeping your bladder and other tissues in place. The squeezing exercises that strengthen your pelvic muscles, called Kegels, can improve symptoms related to organ prolapse, overactive bladder, and BPH. Stronger pelvic muscles also can support an erection. Mix Kegels in with your favorite exercise – biking, swimming, and stretching all can relieve bladder pressure by strengthening your core and extending your backbone, according to the Urology Care Foundation.
Resolution 2: Eat more plants and water them. Dehydration is a leading cause of kidney stones, so try to drink 11 to 15 glasses of water each day. You can get some of that water while absorbing essential nutrients from fresh fruits and vegetables. The antioxidants and Vitamin C in red bell peppers, broccoli, berries, and cranberries help your immune system fight UTI-causing bacteria. Some research even links high fruit consumption with a 14% reduction in the chances of erectile dysfunction (ED). But be aware that acidic foods, including tomatoes and orange juice, may aggravate your bladder if you have painful bladder syndrome (interstitial cystitis).
Resolution 3: Cut down on added sugars. The American Heart Association advises men and women to get only 100 to 150 of their daily calories from added sugars. Urinary health advocates agree. For one thing, too much sugar can contribute to kidney stones: People who get 25% of their daily calories from added sugars are at an 88% greater risk of developing stones than those who get less than 5%, according to one study. Added sugars, even artificial sweeteners, also can worsen symptoms of overactive bladder and incontinence by irritating the bladder. Look for added sugars in packaged foods such as yogurt, cereals, and peanut butter.
Resolution 4: Don’t smoke –no ifs or butts. Cigarette smoke carries cancer-causing chemicals that enter your bloodstream, which is filtered by your kidneys. Some of those carcinogens remain in the kidneys, and some pass in your urine to your bladder, exposing it to risk. People who smoke are at least three times more likely to develop bladder cancer than those who don’t, the American Cancer Society reports. In addition, tobacco chemicals can inflame the bladder, contribute to incontinence, and damage blood vessels, reducing the blood flow you need for an erection.
Resolution 5: Turn the lights out earlier. One-third of Washingtonians do not get a sufficient amount of sleep, according to CDC data, and that can lead to urinary problems. While sleeping, the body makes the antibodies you need to fight infections, including UTIs. Your body also makes hormones during slumber. Long-term sleep deprivation, meanwhile, can increase the risk of obesity, a contributor to pelvic floor weakness, kidney disease, and ED. If falling asleep is difficult, turn off all bright screens (blue light) two to three hours before bedtime.
Resolution 6: Practice more self-care. Learn to be alert to the symptoms of incontinence and other issues, including treatable conditions such as BPH and cancer. Write down the details of these symptoms – when they occur, what you drink and eat, and your activities. This journal can help you monitor the symptoms and will be helpful for your doctor. All men, especially men in their 20s and 30s, should self-examine their testicles for cancerous abnormalities every month. If you have an undescended testicle, have it checked. The cure rate for testicular cancer is excellent.
An Ounce of Prevention Can Help Flush Out Urinary Illness
Often, people do not think about their urinary health until they experience the uncomfortable symptoms of an illness. In 2025, it’s worth resolving to avoid that.
If you’re experiencing signs of a urinary illness and would like to learn more, read about our services and conditions we treat, along with treatment options, on Spokane Urology’s website.
