The urinary system consists of the bladder, kidneys, urethra, and the uterus. The purpose of the urinary system includes, flush out waste from the body, controls the levels of metabolites, regulate blood pressure, and regulate blood Ph. The male urethral anatomy is very different from that of females; that’s why it’s essential to understand them both better.

 The bladder is a hollow organ that holds urine from the kidneys. It is among the body parts that people often forget about until it stops working efficiently. There are specific problems that can affect the bladder and cause urine leakage and painful urination.

There are some lifestyle changes that you can adopt that may reduce the risk of problems developing in your urinary tracts, such as kidney stones, urinary tract infections, and chronic UTIs.

These lifestyle changes include:

  1. Drinking plenty of fluids, especially water to get rid of bacteria

When you urinate, you flush out waste from your body. To make your urine flow normally and to avoid any blockage, you should drink adequate drinks, especially water, since it’s the best fluid for the bladder’s health. The American Dietetic Association [ADA] recommends that people should drink eight glasses of water each day.

  1. Urinate completely to prevent urinary tract infections [UTI]

Rushing when urinating, may not allow you to fully empty the bladder. If the urine stays in the bladder for too long, it can make the bladder to become prone to infections. Women are very prone to UTIs, which can involve the bladder. By fully urinating, you can reduce the risk of urinary tract infections.

  1. Avoid tobacco and reduce caffeine intake

Tobacco use is a primary risk factor in bladder cancer. More than 50,000 people are diagnosed with bladder cancer every year. People who smoke are more likely to get bladder cancer than those who don’t. If you are smoking or using other forms of tobacco, it is essential to stop it so that you can promote the health of your bladder. You can talk to your doctor about how you can quit smoking. Drinking caffeinated food and drinks like tea, coffee, chocolate, and some sodas can irritate the bladder and increase your need to urinate. By drinking more caffeinated drinks, you are more likely to urinate frequently.

  1. Avoid too much salt

Taking too much salt in your diet can keep the mineral and water balance in your kidneys unbalanced. A high-sodium diet can increase blood pressure. Uncontrolled high blood pressure over time can damage the kidney.  Diet with high salt can also lead to the development of kidney stones.

Many people think that calcium stones are due to too much calcium; however, according to the National Institutes of Health, the sodium in salt makes more salt to be excreted by the kidney. You should pay attention to sodium labels on processed foods. You should also reduce the intake of canned vegetables and soups, sausages, and hot dogs; that will help you lower the risk of developing kidney stones that results from too much calcium.

  1. Take a walk regularly to prevent  fluids from retaining

Some people, especially those who have heart diseases, may develop fluid buildup in their legs during the daytime. During the night, the fluid causes them to empty their bladders more often. If you have fluid buildup in your legs that is making you to frequently urinate at night, you should try and walk more during the day. If you cannot walk, you can raise your legs to the waist level.

  1. Do pelvic floor exercises

Pelvic floor exercises, commonly referred to as kegel exercises can help to hold urine in your bladder. They are done to strengthen the muscles that keep the bladder in good shape. Weak muscles can lead to urine leakage [urinary incontinence]. Doing kegel exercise regularly can help to stop urine leakage when you cough, sneeze, laugh, lift, etc. If perhaps you don’t know how to do kegel exercise, you can talk to your doctor who will teach you how to do it properly.

  1. Wear cotton underwear and avoid tight-fitting clothes

A loose and cotton clothing allows air to keep the area around the urethra moist-free. Nylon underwear and tight-fitting clothes can trap moisture and promote the growth of bacteria.