In 1994, former congressman Bill Richardson and former senator Bob Dole sponsored bills in congress to establish a national Men’s Health Week. The goal was to raise awareness of preventable health issues for men and encourage American men to adopt healthy lifestyles and participate in screening programs.
Former President Bill Clinton signed the bill into law, making the week before Father’s Day, Men’s Health Week. Since then, the entire month of June has been designated as Men’s Health Month. Men's Health Month encourages men to take proactive steps towards a healthier future, which can lead to longer, happier lives, benefiting individuals, families, and communities alike.
In the spirit of Men’s Health Month, here are 5 tips for urological health for men over 50.
Tip 1 – Stop Smoking (It can improve your sex life!)
Stopping smoking is one of the best things you can do for your overall health. While many people are familiar with the fact that smoking can cause lung disease and heart disease, something you may not be aware of is that it is also responsible for 286,000–372,000 cases of bladder cancer every year. Tobacco use also contributes to erectile dysfunction, as it is toxic to the blood vessels essential for healthy sexual function. If you need help to quit smoking, there are medications and programs that really can help – and are often covered by insurance. Talking to your doctor is a great starting point. They can provide support and share information about how to effectively kick the tobacco habit.
Tip 2 – Eat Healthy and Exercise
Eating a heart-healthy diet and getting routine exercise can reduce your risk of prostate cancer, improve kidney health, and support sexual function. A heart-healthy diet consists of lots of leafy greens, non-starchy vegetables, beans, nuts, healthy fats like olive oil or fish oil, whole grains, lean protein like chicken or fish. Processed foods, saturated fats, and sugar should be kept to a minimum. A heart-healthy diet is the best way to keep your prostate healthy, without the need for unproven supplements or vitamins, none of which have been shown to prevent prostate cancer. In fact, supplementing with vitamin E may increase your risk of prostate cancer – so this supplement is best to avoid.
While the healthy diet mentioned above is often called the “Mediterranean diet”, there are many cultural foods that are heart-healthy and fit the criteria – not just those from the Mediterranean. Oldways is a non-profit organization that shares nourishing, heart-healthy recipes from a variety of cultures. Feel free to check out their website here: https://oldwayspt.org/
Try to get at least 30 minutes of exercise five days a week. To keep things interesting, try mixing up your exercise routine. Try walking or bike riding on some days and weightlifting on others. If you skip a day or exercise less than your goal, don’t beat yourself up. Any exercise is better than no exercise. In addition to the exercises mentioned above, you can also do Kegal exercises which can improve your sex life and increase bladder control. These are performed by tightening the pelvic floor muscles for five seconds, then relaxing them. Repeat 20 times. You can do these every day, even multiple times a day, without being obvious to surrounding individuals. Some people find performing Kegals at every red light is a great way to get your reps in! Check out this YouTube video to learn how to perform Kegels: https://www.youtube.com/watch?v=n6z88aU1dMw
Just remember to talk to your doctor before starting any exercise program to make sure it is safe for you.
Tip 3 – Stay Hydrated and Heed the Call of Nature
Staying hydrated with sufficient fluids is vital (and easy!) for urinary tract health. Water is best, but if you don’t like water, consider using sugar-free flavor packets or flavored water instead of drinking high-sugar beverages like sodas or sweet tea.
You should be drinking enough fluids to keep your urine a light-yellow color. Adequate fluid intake dilutes the urine, making it less irritating to the bladder, which can improve urinary urgency and frequency. Dilute urine also reduces the concentration of minerals in the urinary tract, reducing your risk of bladder and kidney stones. Steady fluid intake also helps flush harmful bacteria from your bladder, which can lessen your risk of urinary tract infection. Dehydration is hard on the kidneys and can damage them over time.
With adequate fluid intake, you should urinate at least every few hours. If you find yourself having to urinate often at night, try drinking fluids during the day, stopping after dinner, other than a few sips as needed. Listen to your body if you need to use the bathroom. Be sure to completely empty the bladder when full and do not rush things. Observe your urine for unusual characteristics, such as blood or foam. These are signs that something isn’t right, and you should seek medical attention right away.
If you have issues with frequent nighttime urination or accidents, or your urine has unusual characteristics, talk to your doctor. You may have an underlying condition that requires treatment. If you are on medications for a kidney or heart condition, talk to your doctor before increasing your fluid intake to make sure it is safe for you.
Tip 4 – Take Care of the Kidneys
Drinking adequate fluids is vital towards maintaining kidney health. Just as an engine requires gasoline to keep running, kidneys require water. You have two kidneys and can live fine with just one, but don’t be misled – these are very important organs! The kidneys work to remove waste products from the bloodstream, regulate blood pressure, control water and sodium absorption, and produce important hormones. When the kidneys do not work properly, the body not only loses the ability to remove waste and maintain blood pressure, but many other crucial functions may be negatively impacted. Complete kidney failure results in dependence on hemodialysis – a complicated procedure where an individual must go to a center to manually remove and filter their blood with machines multiple times per week.
NSAID medications, such as ibuprofen, can also be hard on the kidneys in large doses. Staying hydrated can help reduce the kidney toxicity of medications by diluting them in the bloodstream. Discuss NSAID use and all medications with your doctor and ask about their impact on your kidneys. Stay within the recommended dosage of medications and drink plenty of fluids when taking them unless you are on a doctor-prescribed fluid restriction.
High blood pressure from hypertension and high blood sugar from diabetes are two of the most common things that can take a big toll on kidney health. With chronically high blood sugar, the glucose molecules in the bloodstream damage the kidneys over time, reducing their ability to filter properly. With chronically high blood pressure, the delicate vessels required for kidneys to filter appropriately become damaged, resulting in impaired function. Either of these conditions can ultimately cause kidney failure. The good news is that high blood pressure and high blood sugar are both things that can be controlled by lifestyle changes and medications. One of the most important things you can do to keep your kidneys healthy is to take steps to actively monitor and manage high blood pressure and diabetes to reduce the risk of developing a kidney issue.
Tip 5 – See Your Doctor for Recommended Screenings
Prostate cancer is often very treatable with a low mortality rate when caught early, which is why screening is important. Prostate cancer screening recommendations are different depending on whether you are high-risk or average-risk of developing the disease. Men who are high-risk should consider getting screened for prostate cancer starting at age 40. Men who are at average-risk may benefit from screenings starting between ages 45 and 55.
Men with a higher risk of developing prostate cancer include the following: African-Americans, men with a first- or second-degree relative with a history of prostate cancer, breast cancer, endometrial cancer, colon cancer or pancreatic cancer, men with a known family cancer syndrome or genetic BRCA2 variation, and men who were exposed to Agent Orange.
Screening typically includes a digital rectal exam and a PSA blood test. Your doctor can help determine your risk and screening schedule.
Conclusion
Men’s health is important to us at ABC Medical and we are proud to be your partner for urological supplies. On average, men tend to spend less time taking care of themselves, as they often take care of others and overlook themselves. This June, take some time to put your health and wellbeing first. Here’s to your health!
Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For medical advice, please speak with your healthcare provider.
References
Li PK, Garcia-Garcia G, Lui SF, et al. Kidney health for everyone everywhere - from prevention to detection and equitable access to care. Saudi J Kidney Dis Transpl. 2020;31(2):298-311. doi:10.4103/1319-2442.284004
Plym A, Zhang Y, Stopsack KH, et al. A Healthy Lifestyle in Men at Increased Genetic Risk for Prostate Cancer. Eur Urol. 2023;83(4):343-351. doi:10.1016/j.eururo.2022.05.008
Healthy Hydration and Your Kidneys. National Kidney Foundation. Published 2024. Accessed May 28 2024. https://www.kidney.org/atoz/content/healthy-hydration-and-your-kidneys
The Link Between Smoking and Bladder Cancer. Cleveland Clinic Health Essentials. Published April 19, 2024. Accessed May 29, 2024. https://health.clevelandclinic.org/surprising-link-smoking-and-bladder-cancer-2
