An introduction to the times and situations when UTI’s may be harder to avoid
I often talk about the positive steps you can take when it comes to diet and lifestyle factors, in order to help avoid UTI’s.
‘Avoid refined sugar’ says she, or ‘drink plenty of water,’ and to be fair, these steps really can make a difference. However, aside from these, there are quite simply certain times or situations that can make us more vulnerable to infections; changing hormones or physical changes in the body, for example, are harder for us to have control.
However, don’t give up all hope just yet, we can still take some extra steps in order to overcome all the odds and keep those infections at bay. Firstly, I explain below when and why we may become more vulnerable to infections, and then I go on to explore some tips and solutions which may prove useful going forward.
1 - During the night
As mentioned, there are just certain times or situations that are harder for us to avoid, but if we can understand why we may be more prone to infections, then we can begin to take the necessary precautionary measures! So, there are a few conditions that the bad bacteria that give rise to UTIs or cystitis simply love, and believe me, they will take the opportunity to thrive if the opportunity is available!
1 - Time – that’s right, undisturbed time, preferably in a moist, warm environment. This might all sound a bit sinister, but this means by simply holding off going to the loo when you need, you could be putting yourself at risk.
2 - Stagnant urine – yes, that's right, unfortunately lots of old pee are the perfect breeding grounds for bad bacteria to populate. That's why it's so important to drink plenty of water to help keep yourself regular.
So, therefore, an inactive bladder during the night can instantly put you at greater risk of contracting cystitis or a UTI. Bad bacteria can easily take the opportunity to set up camp, multiply and you end up waking up to a full blown UTI. To help avoid this scenario which so many of us dread, let me help you to stop those bad bacteria in their tracks with some of my tips below:
Top tips
- Keep a glass of water by your bedside – Drink plenty of water throughout the day as well as some during the evening before bed time. Then, remember to empty your bladder one final time before bed and keep a fresh glass of water by your bedside which you can sip on as you need to throughout the night. These steps will help to flush you through and keep your urine dilute as possible
- Consider your sleep routine – A longer sleep means more time to dehydrate, so try and get in a good routine meaning you get the same amount of sleep each night. Aim for 7-9hours each night and try and go to bed at the same time and get up at the same time - even at weekends!
- Go to the loo as and when you need - People often avoid going to the loo for a whole number of reasons; perhaps you feel you're too busy, too embarrassed, too worried about disturbing others, or more worrying still - too lazy! Whatever the reason, it's more likely to be doing you more harm than good if your avoiding it, so I urge you to go to the loo as and when you need, even if it is slightly inconvenient!
2 - During pregnancy
Many women find that they become more susceptible to UTI’s during pregnancy. Why might this be though? Strangely the process is very similar to that of an enlarged prostate causing UTI’s! Now that's a thought! Let me explain.
As an expanding uterus (or prostate for that matter) pushes into the bladder it can restrict its space. This can lead to a whole host of problems such as trapped pockets harbouring stagnant urine, or it can compromise the correct emptying of the bladder when it's time to go to the loo. Both scenarios mean infections are much more likely to take hold.
Top tips
- Don’t be scared of liquids – Not just in pregnancy, but normally, many of us assume that as we drink more water we’ll automatically be running to the loo more often, when in fact the opposite is true. Contrary to popular belief, as you become dehydrated your bladder can actually become more irritated, and then those extra trips to the loo become more likely. Then, as you drink more, the opposite is true; your bladder gradually gets used to the increased volume and you'll most likely find that you're able to hold more before needing to go; plus, it helps to keep things regular and flushing through
- Cranberry is your friend – The remedies available to pregnant women are often somewhat limited, but cranberry juice may be an option for you. Cranberry juice may help prevent bacteria sticking to the lining of the urinary tract so can be useful to help prevent the occurrence of new infections. Be sure to pick a low sugar variety such as Biotta Wild Mountain Cranberry and drink alongside plenty of water.
3 - As a result of changing hormones
We can also become more susceptible to infections as a result of changing hormones. Yet again, good old oestrogen may be somewhat to blame! Both around the time of our period, and during the menopause, levels of oestrogen drop off. Believe it or not, this can leave the lining of the urethra slightly thinner, more sensible and you've guessed it - more prone to infections.
Hormones are also thought to have an influence on the pH throughout the urinary tract, as well as the balance of bacteria (thrush is also often more likely during these times too), both of which can also contribute to infections, so extra precautions are often necessary due certain high risk times.
Top Tips
- Support your hormones – Depending on your symptoms, supporting your hormones more carefully may help keep troublesome symptoms at bay. Whether it’s heavy, painful periods as a result of PMS, or perhaps hot flushes as a result of menopause which are going hand in hand with those bladder issues, it might be time to try a remedy. Click on the links to read some more on Agnus castus or Menopause Support
- Support the balance of bacteria – By supporting the balance of good bacteria in and around the urinary tract, you can in turn, help keep the levels of bad bacteria at bay. Diet and lifestyle tips are important of course, and for an extra helping hand you might want to consider a probiotic specifically designed for women.
4 - As we get older
More generally, as we get older, unfortunately, for a number of different reasons we can become more susceptible to infections. Here I run through a few of the reaons why:
- Our immune functions become depleted – As we get older our immune system doesn’t always work as well as it used to. This is to be expected to some degree as we age, however, changing diets (plus less water and more tea in many cases!), altered sleep patterns and stress levels can all add to the problem if we're not careful
- Structural changes – As we age, structural changes can make infections a more likely occurrence too. The position of the bladder changing in the case of a prolapse can have an influence, lower levels of oestrogen as women go through the menopause can affect the structure of the urinary tract too (making it thinner, dryer and more vulnerable to infection in some cases), plus, in men, the threat of an enlarged prostate can make cystitis more likely too
- More exposure to bacteria – Unfortunately, as we get older the likelihood of hospital stays, the use of catheters, plus a more limited personal hygiene routine can all contribute to increasing our exposure to bad bacteria.
Top tips 
- Support the immune system – To help support your immune system and keep on top of infections, why not try Echinacea? Echinaforce can help maintain the body’s resistance to infections and provide with some extra support and protection
- Support yourself in other ways – Don’t suffer in silence, we have a number of herbal remedies which could well come in handy depending on your individual needs. Menopause Support for example, can help to gently support your oestrogen levels during all stages of the menopause, whilst for men, Prostasan can help offer relief from symptoms of enlarged prostate.
Then, at the first sign of an infection, act quickly and take Uva-ursi & Echinacea up to five times daily to help stop the symptoms in their tracks.
Article orignially published on 28/09/17 and updated on 30/10/18.
