Urinary tract infections (UTI) are one of the most common complaints we hear about in our clinic from our female patients.
Sadly, many women assume that the regular recurrence of UTI's are unavoidable and worse yet, to be accepted as normal.
Whilst UTI’s are uncomfortable and inconvenient, they also carry the risk of the infection spreading to the kidneys and blood stream where the infection can then become life-threatening. To avoid the spread of infection to vital organs, treating these infections is of paramount importance and often done so through antibiotic use. We don't discount the great value of medical intervention when needed, and highly encourage seeking help from a qualified medical professional if you are dealing with this.
Some supportive lifestyle factors that can help support urogenital wellness and reduce the likelihood of UTI's include:
- Wearing natural fibres – your vagina needs to breathe. Ditch the synthetic underwear, and opt for natural fibres such as cotton or bamboo. This also applies to clothing and we recommend minimising the wearing of tight-fitting clothing such as leggings, bike pants or stockings.
- Don't hold it in – when it comes to urinating, aim to go to the toilet as soon as you sense the urge and always ensure your bladder is fully emptied. To do this, whilst sitting on the toilet - lean forward and then backward, you can repeat several times to ensure bladder is empty.
- Wee before cuddling – always, always go to the toilet straight after sex, again use the bladder voiding technique above!
- Conscious menstrual care - when it comes to period products opt for organic tampons and pads, or even better, try reusable options such as menstrual cups, period undies or reusable pads and liners.
- Hydration – aim to drink plenty of water throughout the day. We always recommend a minimum of 2L per day, but you can also gauge the colour of your urine. Every time you go to the toilet have a look in the bowl, our urine should be very pale in colour to clear, if it’s any darker than this we are dehydrated! If drinking water constantly and forever in the toilet, you can add a pinch of Celtic or Himalayan salt to increase the electrolyte content. You won't taste the salt and it will help your cells to hydrate more efficiently.
- Eat more plants – the health of our gut microbiome affects the health of our vaginal microbiome and our tiny friends (eg: gut microorganisms) love diverse plant food. We recommend patients aim for a minimum of thirty diverse plant foods per week, this number can include vegetables, fruits, nuts, seeds, wholegrains, legumes and beans.
Just like the gut, the urinary tract and vagina have their own diverse community of friendly microorganisms that prevent harmful pathogens from infecting these areas. One of the most predominant species occupying the urogenital region is Lactobacilli. You may have recognised this name from a probiotic supplement, and may have even benefited from taking this supplement before.
These particular beneficial species inhibit pathogenic infection through their antimicrobial properties. They modulate pH while acting as a built-in army to protect the urinary tract and vagina from harmful invaders.
Many women notice that urogenital conditions such as UTI's or thrush tend to re-occur at predictable times of the month, commonly around the week before menstruation. The explanation for this is because the levels of Lactobacillus colonies fluctuate in sync with the oestrogen cycle throughout the month. Remember, it is healthy and important that our hormones fluctuate throughout the month, but only to a certain extent.
Supporting hormone balance can in-turn help achieving optimal levels of lactobacillus in the body and thus the maintenance of a healthy urogenital microbiome. Some important hormone balancing factors to consider attending to may include:
- Getting adequate sleep, and maintaining this schedule
- Reducing processed foods / refined sugars and oils
- Addressing toxin and chemical exposure (through beauty products, air quality etc)
- Avoiding over or under eating for your caloric requirements
- Eating enough complex carbohydrates and fibre (think of fruits, veggies and leafy greens)
Remember, your body is constantly doing its best to bring you into balance - and this is attainable, so long as you provide your body with the essential healing conditions.
Healthy Gut | Healthy Mind | Healthy Life