10 ways to improve your urological health in the new year

As 2026 begins and many people focus on improving their eating habits, starting new exercise routines or prioritizing mental health, one important area of wellness often gets overlooked: urological health. Your kidneys, bladder, pelvic floor and, in men, prostate all are integral to your overall well-being.

Whether you’re hoping to prevent issues, manage existing symptoms or simply build healthier habits, Baylor College of Medicine urologist Dr. Catherine Florez offers practical tips to help you support your urological health this year.

Stay hydrated

Water is essential for supporting kidney function. Aim for 6 to 8 cups of water per day, unless your healthcare provider advises differently. Proper hydration reduces the risk of kidney stones, urinary tract infections and general bladder discomfort.

Beware of common bladder irritants

If you experience urinary urgency or frequency, your diet may be playing a bigger role than you think. Common bladder irritants include:

• Caffeine
• Alcohol
• Carbonated beverages
• Spicy foods
• Citrus and tomato products
• Artificial sweeteners

Remember, you don’t necessarily have to eliminate these, but it is important to take note of how your body reacts to them and reduce them as needed.

Strengthen your pelvic floor

Pelvic floor exercises (often called Kegels) can improve bladder control, reduce leakage and support pelvic health. These exercises benefit people of all genders and take only a few minutes a day.

Maintain a healthy weight

Excess weight can put added pressure on your bladder and pelvic floor, increasing the risk of urinary leakage and discomfort. Even small, sustainable weight changes can make a big difference in bladder function.

Don’t hold your urine for long periods

It’s best to empty your bladder every 3 to 4 hours. Holding urine too long can lead to bladder stretching, infections and increased urgency over time.

Practice healthy bathroom habits

Small adjustments can improve bladder health:

• Fully empty your bladder.
• Don’t push or strain.
• Avoid going “just in case” too often.
• Wipe front to back to prevent infection (especially important for UTI‑prone individuals).

These mindful practices help protect both your bladder and your kidneys.

Reduce your salt intake

High sodium affects kidney function and can contribute to kidney stone formation. Reduce processed foods and focus on:

• Fresh fruits and vegetables
• Whole grains
• Lean proteins

Move more throughout the week

Regular physical activity supports healthy kidney function, helps maintain a healthy weight, and helps prevent constipation, which can worsen bladder symptoms. Shoot for at least 150 minutes of moderate exercise per week, such as brisk walking.

Quit smoking or vaping

Smoking is one of the top risk factors for bladder cancer, and it also harms kidney function. If quitting is on your radar, it’s one of the most powerful steps you can take for long-term urological health.

Get routine checkups

Regular health screenings make it easier to catch issues early. Depending on your age and medical history, this might include:

• Urinalysis
• Kidney function tests
• Prostate screenings (typically recommended for ages 45–50+)
• Evaluation for recurrent UTIs

If you notice changes like pain, blood in the urine or new urinary patterns, you should talk with a clinician.

A healthier you starts with healthy habits

Improving your urological health doesn’t require major lifestyle changes. Small, consistent habits can make a big difference. Whether your goal is kidney wellness, bladder comfort or preventive care, focusing on these areas can help you start the year feeling healthier, more confident and more in control of your well-being.

By Alexandria Brown, senior marketing associate in the Scott Department of Urology