UTIs happen when the good and the bad bacteria that line the urinary tract fall out of balance, giving the bad bacteria a chance to take hold. Any woman who has experienced a UTI remembers the pain, burning and urgency it causes like it happened yesterday. And women who suffer from frequent UTIs begin to fear they’ll never escape from their suffering. The good news — there’s a lot you can do to prevent chronic UTIs.
As a Women’s Health Nurse Practitioner, I’ve helped countless patients break free from the painful cycle of chronic UTIs. Here are some tips to get you started.
Master Your Hydration
Stay hydrated to flush more harmful bacteria from your system when you urinate. Speaking frankly, most women tend to put off peeing until the last possible minute. This increases your chance of getting a UTI — so listen to your body! Drink a lot of water and urinate as soon as you have the urge.
I always encourage EVERYONE to add minerals and electrolytes to 8 ounces of water everyday. This is a great option for men, women and children: Electrolyte Synergy.
Nurture Your Microbiome
Keep your gut and vaginal flora healthy with a diet low in sugar and high in fiber, especially from leafy green vegetables consumed every day. Almost NONE of us get enough prebiotic fiber. I personally use a prebiotic called PhytoBiome.
Embrace Fermented Foods
Eat fermented dairy products three times per week, such as yogurt, which was shown in one study to dramatically reduce the likelihood of getting UTIs. Low-sugar yogurt is an excellent choice that’s easy to incorporate into your daily routine.
Restore Balance After Antibiotics
Repopulate your gut flora after antibiotic use. Start taking a high-quality probiotic like ProbioMed to replace healthy gut flora that the antibiotic annihilated. Keep taking the probiotic to maintain balance and repopulate your digestive system, vaginal system and whole body with healthy bacteria. The more you encourage healthy flora to grow, the less likely it is that disruptive bacteria and yeast can reproduce and cause symptoms.
Harness the Power of Cranberries
The special compounds in cranberries — cranberry d-mannose — can dramatically reduce the colonization and growth of bacteria in urine, preventing UTIs as well as being an important part of treating an infection. You can use cranberry extract and juice, or look for a cranberry d-mannose supplement like this one. Start taking it at the first sign of a UTI developing.
Consider Your Birth Control Options
Let’s talk about something many medical professionals don’t discuss: the relationship between birth control and UTIs.
The use of oral contraceptives doubles the risk of UTI, and the use of diaphragms and spermicides doubles the rate of UTI compared to oral contraceptives! So if you’re using these and getting UTIs, consider another form of birth control, including condoms and my favorite, the OURA ring, which tracks your body temperature. This is a fabulously effective way to prevent pregnancy, but it will not be as effective if you have irregular periods.
If you’re using barriers and want to continue, great! Just be sure to remove the devices and ALWAYS urinate after any sexual activity. And don’t forget the vagina is not intended to be over-cleansed with soaps — this can affect pH and cause other issues!
Up Your Vitamin C Intake
Finally, you also want to get some Vitamin C. Studies show Vitamin C enhances the release of nitric oxide in the urine and this has antimicrobial effects against three of the most common urinary bacteria that cause UTIs. I generally recommend a liposomal form, like Hit The Lights. I love Vitamin C because it is not only great for your immune system, but it also makes your skin GLOW — and who doesn’t want that??
I see women struggling with UTIs in my office all too often, and I want you to know you don’t have to just “live with it.” If you’re tired of worrying about UTIs or just want to chat about your wellness goals, let’s have a chat!
Yours Truly,
Angel Turlington, WHNP
