Urinary tract infections, especially lower urinary tract infections like cystitis, are more common than you might think, affecting millions of women worldwide every year. For many, they become a recurring problem, directly impacting their energy, emotional well-being, and quality of life.
The good news? There are natural, effective, and safe ways to prevent these infections without constantly resorting to antibiotics. In this article, we explore science-based habits, foods, and supplements that help protect the urinary tract from the inside out.
Why are urinary tract infections so common?
The urinary system is highly sensitive to microbiota imbalances, hydration, and external factors such as hygiene, stress, wearing tight clothing, or sexual intercourse. When bacteria like Escherichia coli adhere to the bladder wall, they can trigger symptoms such as burning when urinating, urgency, pelvic pain, and persistent discomfort.
Naturopathy and integrative functional medicine look at this problem in an integrated way, not just treating the symptoms, but strengthening the internal environment that prevents infection.
How to Prevent Urinary Tract Infections Naturally?
Before we talk about treatment, let's focus on prevention.
Urinary tract infections arise from the presence of bacteria in the bladder, usually E. coli , although there are other equally problematic variants. Kidney infections typically occur when bacteria from the bladder travel up the ureters (the ducts that carry urine from the kidneys to the bladder).
Bacteria can settle in the bladder when:
- we consume excess sugar (or alcohol, which is rich in sugar), which weakens the immune system and feeds unbalanced intestinal and vaginal flora;
- we are under stress;
- we have frequent sex (especially with a new partner or more frequently, such as on a honeymoon or vacation);
- an imbalance in the vaginal or intestinal flora occurs, for example, due to antibiotics, diet or other triggering factors.
Both the intestinal flora and the vaginal microbiota play a crucial role in preventing urinary tract infections by controlling bacteria that can migrate from these areas to the urethra. Lactobacillus species , naturally present in the vagina, specifically prevent the proliferation of E. coli.
Some women may also have a genetic predisposition to urinary tract infections—this can happen if, for example, their mother also suffered frequently from this problem. But this doesn't mean they're "doomed" to have them; it just indicates that they should be more proactive in preventing them.
When urinary tract infections recur, they may be relapsing ( the same infection never fully clears and then recurs) or, more often, new infections each time. In either case, it's important to rule out underlying causes, such as diabetes , as high blood sugar can feed the bacteria and reduce the immune response. It's also crucial to consider other conditions that can contribute to, or mimic, a urinary tract infection—such as interstitial cystitis , endometriosis , or chronic vulvovaginitis .
In perimenopausal women , falling estrogen levels can lead to vaginal dryness , increasing the risk of urinary tract infections. The probiotics mentioned in this article may help, as may increasing healthy fats in the diet (extra virgin olive oil, avocado, coconut oil). In some cases, herbs that support estrogen production , such as vitex , may be beneficial.
There is a lot we can do to reduce the risk of urinary tract infections.
Natural supplements with evidence in preventing urinary tract infections
1. Cranberry
Rich in proanthocyanidins (PACs), cranberry hinders the adhesion and proliferation of bacteria to the bladder walls , being one of the most studied natural solutions in the prevention of recurrent cystitis.
2. D-mannose
A simple sugar found in fruits like apples and oranges, it acts as a "trap" for bacteria , preventing them from attaching themselves to the urinary tract. It doesn't affect the microbiota and can be used safely.
3. Uva Ursi (Arctostaphylos uva Ursi)
Traditionally used as a natural antibiotic, uva ursi contains compounds like arbutin, which combat mild infections. It should be used with caution and under medical supervision.
4. Probiotics with Lactobacillus
Maintaining a balanced vaginal and urinary flora is essential for the body's natural defenses. Probiotics with specific strains, such as Lactobacillus, reduce the risk of recurrence .
5. Berberine
With antimicrobial and anti-inflammatory properties, berberine also acts on insulin resistance, being a dual ally in metabolic and urinary health.
Active Berberine 60caps - Salengei
6. Vitamin C
It contributes to a more acidic urinary environment, which inhibits bacterial growth. It also supports the immune system.
7. Oregano oil
Contains compounds such as carvacrol and thymol, which have natural antibacterial properties. It can be useful in cases of recurring infections and when bacterial or fungal infections are suspected.
Biocidin Liquid - Biocidin Botanicals
Habits that help prevent urinary tract infections
- Drink water regularly throughout the day (1.5–2 L per day).
- Always urinate after sexual intercourse to help eliminate bacteria.
- Avoid tight, synthetic underwear . Choose cotton.
- Proper hygiene, but not excessive – avoid vaginal douches and scented products.
- Manage stress , which directly influences immune function.
- Avoid urinary retention – go to the bathroom whenever you feel the urge.
-
Support your gut with foods rich in fiber and probiotics, as a healthy gut protects urinary health.
Foods that support urinary health
- Berries : such as cranberries, blueberries and raspberries – rich in antioxidants.
- Foods rich in vitamin C : kiwi, orange, strawberries, raw red pepper.
- Natural diuretic vegetables : asparagus, cucumber, celery.
- Natural yogurt or kefir : sources of beneficial probiotics.
- Garlic and onion : with antibacterial properties.
- Warm water with lemon : helps stimulate the urinary tract first thing in the morning.
- Hibiscus or nettle tea : both with diuretic and antioxidant action.
Functional recipe: infusion for the urinary tract
A simple drink that can be integrated into your daily wellness ritual.
Hibiscus and nettle infusion with lemon
Ingredients:
- 1 teaspoon of horsetail
- 1 teaspoon corn silk
- 1 slice of lemon (organic, with peel)
- 250 ml of boiling water
Preparation method:
Place the herbs in a cup or infuser. Add boiling water, cover, and let steep for 10 minutes. Strain, add lemon, and drink warm, 1 to 2 times a day.
In summary
Preventing urinary tract infections doesn't have to be a challenge. With a natural and conscious approach, including evidence-based supplements, balanced habits, and a diet rich in protective nutrients, you can strengthen your body and reduce the frequency of infections.
Nature Heals believes in informed autonomy: prevention means listening to the body's signals, strengthening its natural wisdom, and cultivating health from the whole, with science, intention, and balance.
Take care of yourself. Listen to your body. And trust in its ability to regenerate, every day.
