UTI’s (urinary tract infections) are common and sometimes recurrent infections that cause infection and inflammation due to bacteria, most commonly e-coli,  entering the urethra. UTI’s can affect the urethra, bladder and/or kidneys. Some of the most common risk factors for recurrent UTI’s include: frequent sexual intercourse, diabetes, menopause, gender (females are at greater risk),  constipation and bladder catheterization. What can you do?

• Make sure you are well hydrated. Drink 64 ounces of water a day, to help dilute urine.
• Wipe correctly. After urinating, wipe from front to back to avoid bacteria going where it shouldn’t go.
• Urinate after sex and have a glass of water!
• Do not use douches or other irritating feminine products.
• Move your bowels on a regular basis and do not allow yourself to become constipated.

Studies have shown that  nutrition can play a role in reducing recurrent UTI’s, but medication is the main line of treatment once a UTI is present. Things you can eat/take to reduce risk:

• Cranberries and blueberries have a flavinols, epicatechin in particular, which is an inhibitor of bacteria from sticking to the urinary tract lining. Other fruits such as apples, cherries and plums also have this flavinol, but berries have a much higher amount. 
• Consume fermented foods that contain Lactobacilli and bifidobactria, as well as other strains. Greek yogurt and kefir are good examples. If you are not a fan of dairy or other fermented foods, I recommend a probiotic supplement. Jarrow femdophilus  and Thorne Urisatin are two great targeted formulas.
• Consume foods that are high in Vitamin C. Broccoli, spinach, tomatoes, kiwi, oranges and lemons are all rich in Vitamin C.
• Reduce sugar consumption. Sugar creates a breeding ground for bacteria and feeds it. Avoid sugary juices, and other sweet treats. If you are going to drink cranberry juice, make sure it has no added sugar.
• Make sure you consume enough fiber. Constipation can make it difficult to empty your bladder completely, which allows bacteria to grow and cause infection. We should consume 25-36 grams of fiber a day. Some great sources of fiber include: apples, clementines, broccoli, cauliflower, berries, beans and whole grains.

If you suspect you have a UTI, always talk to your physician and get treatment if needed. Consuming these foods/supplements can prevent continuing infections, but cannot treat current infections. So stay hydrated, consume your fiber, Vitamin C rich foods, and take a probiotic or eat that yogurt!