Back in 1980 when I was in my first year of college, I got the one and only urinary tract infection (UTI) that I’ve ever had in my life.

And the experience was SO horrible, I still remember it vividly 46 years later.

I was taking exams and kept getting this incredible urge to urinate. I think the exam proctor suspected I may be cheating and had somebody hiding in the hallway giving me test answers, but that certainly was not the case!

Every time I went to the bathroom, it felt like a blow torch.

I was prescribed some pretty strong antibiotics (which turned my urine orange and freaked me out even more), but they did the trick and thankfully I’ve never had another UTI.

Sadly, 50 to 60 percent of females will have at least one UTI during their lifetime, and many get them repeatedly! Men aren’t affected as often because anatomy is on their side—women have shorter urethras (urine tubes), so we are more susceptible since harmful bacteria have an easier route to travel.

But the good news is that there are steps you can take to help reduce your risk of UTIs—and they’re easier than you think!

Here’s the scoop on UTIs and how you can fight back:

The 3 hot spots

Although the collective term is “urinary tract infection,” there are three different hot spots where the action can occur:

1- In the kidneys (acute pyelonephritis)

The most common symptoms include upper back or side pain, high fever, shaking and chills, nausea and vomiting.

2- In the bladder (called cystitis)

Here the main symptoms can include pelvic pressure, frequent or painful urination and blood in the urine.

3- In the urethra (urine tube), aka urethritis

This is the one where you can get that classic horrendous burning when you urinate.

The most common cause of a UTI is bacteria entering the urethra and traveling into the bladder. In some cases, the infection can continue along the urinary tract into the kidneys, which can become much more serious.

Escherichia coli (E. coli) is the culprit behind most cases of cystitis (UTI in the bladder). Antibiotic resistance among some strains of E. coli is also a growing concern and can make certain UTIs more difficult to treat.

Other bacteria species that can cause UTIs include Klebsiella pneumoniae, Proteus mirabilis and Staphylococcus saprophyticus.

Urethritis can occur when bacteria from the rectal area “move next door” into the urinary area. Also, because the female urethra is close to the vagina, sexually transmitted infections such as herpes, gonorrhea and chlamydia can cause urethritis too.

One important note: If you suspect you have a UTI—especially if you have fever, back or side pain, vomiting, blood in your urine or symptoms that are getting worse—don’t try to tough it out! Get evaluated so you know exactly what you’re dealing with.

Natural ways to help keep UTIs away

Here are 11 strategies that can help support urinary tract health and reduce your chances of dealing with UTI misery again and again:

1) Take a high-quality probiotic supplement every day

Maintaining a healthy microbiome is important for many aspects of health, including the natural balance of bacteria in the digestive and urogenital areas.

Super Shield multi-strain probiotic formula contains beneficial Lactobacillus strains including Lactobacillus rhamnosus, Lactobacillus acidophilus and Lactobacillus paracasei.

Lactobacillus species have been studied for their role in maintaining a healthy vaginal and urinary environment, particularly in women who are prone to recurrent UTIs.

Plus, maintaining a robust microbiome with Super Shield can be especially important if you’ve taken antibiotics, since antibiotics can disrupt beneficial bacteria along with the harmful bacteria they’re intended to target.

2) Try cranberry juice

This isn’t just an old wives’ tale.

Cranberries contain compounds called proanthocyanidins (PACs), which may help make it harder for certain bacteria—including E. coli—to attach to cells lining the urinary tract.

Research suggests cranberry products may help reduce the risk of recurrent UTIs in some people, which is why cranberry has remained one of the most popular natural approaches to urinary tract health.

Just watch the sugar content when choosing cranberry juice. Unsweetened or low-sugar options are your best bet.

3) Drink lots of pure, filtered water

Here’s one of the simplest things you can do: Drink more water!

Research involving women who were prone to recurrent UTIs and didn’t normally drink much water found that increasing daily water intake significantly reduced how often UTIs occurred.

Drinking enough water helps keep urine flowing regularly, which can help flush bacteria from the urinary tract.

So, if you can’t recall the last time you drank a glass of water, or you only sip enough water to take pills or supplements, it’s time to start upping your water intake.

And remember, loading up on sweetened drinks isn’t the same thing as drinking water. Your body needs good old-fashioned H2O!

4) Limit the booze and the Joe

Alcohol and caffeinated drinks like coffee can irritate the bladder and may make urinary discomfort feel even worse, especially when your bladder is already unhappy.

5) Be smart about chicken

There’s an interesting connection between certain strains of E. coli found in poultry and some strains responsible for human UTIs.

Antibiotic resistance is another concern, particularly because antibiotic use in food-producing animals can contribute to the development of resistant bacteria.

If you eat chicken, choose high-quality sources when possible and always handle and cook raw poultry carefully to reduce your exposure to harmful bacteria.

Organic chicken is raised without the routine use of antibiotics, so if you’re concerned about antibiotic use in food production, organic is the option to consider.

6) Always wipe front to back after a bowel movement

Wiping front to back helps prevent the “delivery” of harmful bacteria to your urethra’s doorstep.

Simple, but important!

7) Change out of damp clothing

Bacteria and fungi love warm, dark, moist environments.

Sitting around in a wet bathing suit or sweaty workout gear for an extended period of time can create plenty of moisture and may contribute to irritation and an environment you’d rather not encourage.

After swimming or working out, change into clean, dry clothing as soon as you can.

8) Skip the douches and sprays

Vaginal deodorant sprays, douches, powders and other scented feminine products can irritate the delicate genital and urethral area and disrupt its natural balance.

Your body is designed to maintain this area on its own, so gentle external cleansing with a fragrance-free product and warm water is usually all that’s needed.

9) Go when you get the urge

Urinate when you feel the need and don’t make a habit of holding it for long periods of time.

Regularly emptying your bladder helps keep urine moving through the urinary tract rather than allowing it to sit there for hours.

10) Be careful with hot tubs, baths and Jacuzzis

Hot tubs and heavily treated or fragranced bath water can irritate sensitive genital and urethral tissues in some women, which may feel especially uncomfortable if you’re already prone to urinary symptoms.

If you notice that baths or hot tubs tend to leave you irritated, listen to your body and skip them.

If you simply love the soothing properties of heat, an infrared sauna session is an option!

11) Enjoy honey and cinnamon

Honey and cinnamon both contain naturally occurring compounds that have been studied for antimicrobial, anti-inflammatory and antioxidant properties.

Cinnamon, in particular, has shown antibacterial activity against E. coli in laboratory research.

Now, that doesn’t mean a spoonful of honey and cinnamon should replace proper treatment for an active UTI... but they can certainly be enjoyable additions to an overall healthy diet aimed at prevention.

And if you enjoy honey, look for good-quality local honey—you can seek out a beekeeper in your area by searching online or visiting farmers’ markets in your town.

UTIs can be absolutely miserable, but there are plenty of simple things you can do every day to support a healthy urinary tract and help reduce your chances of experiencing them again!

Drink your water, support your microbiome, practice good hygiene and pay attention to the habits that may be irritating your bladder.

Your urinary tract will thank you!

To your health,

Sherry Brescia

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