People rarely talk about urinary health, but everyone is affected daily by this important system.* The urinary system, which consists of the kidneys, ureters, bladder, and urethra, is important not only to urinary health but to general wellness throughout the entire body.* This system helps the body eliminate liquid waste, controls healthy electrolyte levels to support nerve and muscle function, and regulates blood pressure within a normal range, which can help support heart health, vascular health and renal health.* Many factors can negatively impact urinary health, however, with nearly 60 million Americans living with various urinary conditions.* Read on to learn about our top dietary and lifestyle tips, as well as our favorite supplements, to support urinary health.*
Increase Fruit & Vegetable Intake
Fruits and veggies are not only rich with antioxidants that can help fight oxidative stress, but they naturally contain vitamins and minerals for overall health and wellness.* The fiber in these fruits and vegetables may also help improve digestive health to reduce potential pressure against the bladder.* Try incorporating fruits and vegetables to your meals; adding a serving of fruit to your breakfast yogurt or replacing a sandwich with a healthy salad for lunch are just a few of the simple swaps you can make.*
Water is an essential part of the diet. Not drinking enough water can cause fluid loss in the body, which can put excess pressure on vital systems to deliver oxygen and nutrients to the organs and muscles.* Healthy water intake helps keep you hydrated and also supports the elimination of bacteria and toxins from the system, an important component of urinary health.* When water intake is too low, it can put stress on the bladder and lead to decreased elimination and potential urinary tract complications.* Aim to drink half your weight in ounces of water a day, and drink more if you’re active or exercising regularly.*
Consume Plenty of Fiber
Proper fiber consumption is an important component of gastrointestinal health.* When fiber intake is too low, it can impact bowel and digestive health, which not only impacts the gastrointestinal system but may also put pressure against the bladder to create discomfort.* A healthy diet with plenty of soluble and insoluble fiber from whole-grain products, fruits, vegetables, beans, nuts and seeds can support digestive and urinary health.* Men should incorporate 38 grams of fiber into their daily diets while women should aim for at least 25 grams.
Avoid Urinary Irritants
Just as important as eating a healthy diet, it’s also important to avoid eating certain foods that may negatively impact urinary health.* If you are prone to urinary complications, some foods, such as added sugars, may irritate the urinary system.* Other foods, such as caffeine and alcohol, may act as diuretics to negatively impact urinary health, while acid and spicy foods may act as bladder irritants.* Try decreasing intake of these irritants and increasing water intake for healthy urinary response.*
Eat Healthy Amounts of Protein
Eating high-quality protein not only helps maintain healthy skin, nails and hair, and tissues, but it is also an important component of muscle health, including pelvic and bladder muscles.* Try incorporating healthy proteins such as legumes, lean meats, peanut butter, and fish.* Consult your physician if you are on a moderate or lower protein diet.
Keep Active and Fit
Maintaining a healthy weight, along with a healthy diet and exercise, can help prevent urinary complications and promote healthy bowel function.* Incorporate 30 minutes of daily exercise into your routine by taking a walk, climbing up and down the stairs, trying some light stretching exercises, doing jumping jacks, or even jogging in place.
Try These Supplements to Support Urinary Health*
Nature’s Lab Cranberry
Cranberries have a long history of use in supporting a healthy urinary tract.* Considered a super fruit, cranberries contain a group of compounds known as proanthocyanidins, dietary flavonoids that act as powerful antioxidants.* These proanthocyanidins help inhibit the adhesion of E. coli bacteria to cells lining the urinary tract.* Nature’s Lab Cranberry is a healthy alternative to cranberry fruit juice mixtures. The sugar found in one cup of cranberry juice is nearly 10% of the daily recommended value for sugar intake. Nature’s Lab Cranberry contains 5,400 mg of cranberry extract without the sugar found in traditional cranberry juice mixtures.