If you’re a woman, then you’ve probably had a urinary tract infection (UTI) at least once in your life. If you haven’t, consider yourself lucky. But for many of us, UTIs are common. If you get them often you probably already know the triggers and what to do to reduce your risk of getting a UTI. If this is all new to you, or if you’d like to learn some integrative medicine ways to support your urinary health, read on.

Aging & Urinary Health

Urinary tract infections are a common problem, especially for women as we get older. Hormonal changes, vaginal dryness, and decreased tissue responsiveness can cause the urethra (the duct which carries urine from the bladder outside of the body) to lose integrity. A confluence of some or all of these issues can allow bacteria to be introduced into the urethra and/or the bladder, resulting in a urinary tract infection. Physicians may prescribe a daily dose of antibiotics to try to keep UTIs at bay. But some women don’t want to take antibiotics regularly. It may treat the problem, but it can disrupt their gastrointestinal tract and gut microbiome in the process, creating additional problems along the way.

Over time, constant use of antibiotics can result in antibiotic-resistance, which could mean losing the ability--through antibiotics--to fight off a variety of bacteria, and not just the ones that cause UTIs.

I recommend patients take a daily dose of probiotics and increase their vitamin C intake from 2000-4000 mg to support their urinary health and overall health. I also suggest women use a cream containing DHEA, or prescribed with testosterone, with gentle, all-natural ingredients to support collagen production and soothe and support the delicate skin of the vulva and urethra.

Doing these simple things can often bring UTI relief and may even help prevent UTIs from recurring.

However, if try these recommendations and see no improvement within a few days, you should contact your physician. In few cases, infections can travel to the bladder and possibly even the kidneys, requiring immediate medical attention.

Helping the Integrative Way

Besides the above suggestions, monitoring urine ph could help reduce the occurrence of UTIs. There are at-home strips or other helpful devices women can buy to check their urine ph.

A diet high in fruits, vegetables, and non-dairy products can increase urine alkaline, which could reduce your susceptibility to UTIs. In contrast, eating high amounts of red meat, dairy, and drinking alcohol can decrease urine alkaline, so you may want to limit or stay away from these foods and drinks if you often get UTIs.

Adding supplements such as D-mannose, which some studies suggest helps the mucosal lining of the bladder, could decrease the incidence of urinary tract infections. Likewise, lactobacillus strains, especially lactobacillus rhamnosus, which can be taken as a supplement or found in some yogurts or other fermented foods, can be very beneficial to supporting your urinary tract.

Watching what you eat and reducing your sugar intake is key. Minimizing inflammatory foods such as processed foods, artificial sweeteners, dyes and preservatives is useful; as is choosing organic, free-range, wild-caught products to avoid pesticides and herbicides. Doing these things will support your overall health, not just good urinary health.

I recommend following the Keto Green® diet, which I’ve created and many of my patients use. The Keto Green diet is a modified keto diet consisting of more plant-based, alkaline-rich, and detoxifying foods than the traditional keto diet. Composed of organic leafy greens, high quality proteins, healthy fats, and lower carbs, eating a Keto Green diet can lay a foundation for a healthy gut and promote good health across the board, including supporting your urinary tract.

The Cranberry Connection

Many women think drinking cranberry juice for urinary tract health is helpful. The truth is it is, and it is not.

The antioxidants, acidity, and bitterness in cranberries have been found to be a natural combatant against the bacteria that cause UTIs. The problem is that most cranberry juice is artificially sweetened to make it more palatable. However, too much sugar or artificial sweeteners can actually increase bacteria growth, which is the thing you are trying to avoid when you have a UTI.

The best way to circumvent the added sugar or artificial sweeteners in cranberry juice is to either drink diluted unsweetened cranberry juice concentrate or take cranberry capsules (and never sweetened cranberry gummies!).

Whole Body Deodorant

You’ve probably seen or heard a lot lately about “total body” deodorants. If you have a UTI or get them frequently, I don’t recommend using these products in your genital area. Anything with chemicals, preservatives, perfumes, fragrances, etc. can disrupt your vagina’s bacterial balance. While products containing sodium bicarbonate (baking soda) can provide alkalization and decrease an overgrowth of bacteria, it might not be a good idea to try something without first seeing or talking to your doctor first. The safest, most organic and consistent way to “deodorize” your vagina and your whole body is by keeping a healthy gut. The old saying is true: You are what you eat; and restoring a healthy bacterial balance is an inside-out process.