Poor nutrition can make a big impact on the urinary system. Especially for people aged 50 and over, our attention should be directed on its good functioning, as it affects many other systems of our body. It is, so to speak, a ‘force for calm’ in our body, which helps cope with sometimes very difficult situations!

The urinary system includes the kidneys, bladder, and urethra. You can imagine how important a role it plays as it removes a large part of the toxins from the body.

The point here is that common urinary problems and diseases can be prevented.

1. Antioxidant juice and fruit

Specific fruits, but also their juice have valuable components that aid in the prevention of urinary diseases. Cranberries, raspberries, and blueberries are rich in vitamin C and antioxidants, which help the immune system fight infections. In addition, they are rich in water and have diuretic properties, so they remove toxins. Cranberries have anthocyanins that help remove and prevent the growth of bacteria in the urinary tract.

2. Water…the obvious choice!

Hydration is the most important yet obvious step to a healthier diet. In the urinary system, it is decisive as water, at least 8 glasses a day, cleans the urinary tract and reduces the concentration of salts that can create kidney stones.

3. Green leafy vegetables

These ‘nutrition heroes’ are important for all functions and make their presence felt in all diets. Specifically for the urinary tract, spinach, lettuce, cabbage, arugula, and all similar leafy greens are rich in magnesium, which prevents the formation of calcium oxalate kidney stones – the most common form of kidney stones. In addition, magnesium helps with muscle and nerve function, thus bladder control.

4. Yogurt and probiotics

Beneficial bacteria are important for the digestive system and liver, but they also play a very important role in urinary tract health. This is because there is a correlation between the microbiome of the liver and the transfer from there to the urinary tract of harmful bacteria. Yogurt, kefir, and other fermented products are very important for the urinary tract.

5. Garlic or onion? Both!

Garlic and onions have specific substances such as allicin, which prevent the creation of harmful bacteria in the bladder. In general, they are very beneficial in a healthy diet, and can be combined and used in any food!

6. Herbs: hundreds of choices…and a few big winners

Many herbs used in drink mixes have diuretic properties, but I have chosen the which are perhaps the most powerful.

Dandelion or horseradish (Taraxacum officinale). Rich in potassium it can help balance electrolytes lost through urination and at the same time are a diuretic, so it is beneficial from a global point of view!

Nettle (Urtica dioica): It not only has diuretic abilities, but also anti-antioxidant and anti-inflammatory properties, and can prevent the formation of stones.

Horsetail (Equisetum arvense): I recently came across it on one of my excursions and remembered this magical herb! It is an extremely strong diuretic and helps you eliminate toxins. At the same time it contains a gel-like ingredient that helps to strengthen the tissues in the urinary system, therefore lowering the risk of kidney stones

* The above is not medical advice but mere suggestions for improving your diet. Before herbal use you should consult your doctor, especially if you have health issues, you are pregnant or under the age of 6.

Evropi-Sofia Dalampira holds a PhD in Agricultural Economics, an MSc in Botany-Biology, and an MSc in Horticulture & Viticulture.