Many women - and some men - suffer from recurrent urinary tract infections (UTIs). Anyone who is affected knows the symptoms: Burning when urinating, frequent urge to urinate and general malaise. But the good news is that there is now sound scientific evidence on how to reduce the risk - without the need for constant antibiotics.
1. drink more - but in a targeted way
Drinking enough fluids is one of the most effective measures against urinary tract infections. This is because a good urine flow helps to eliminate bacteria before they can settle. Harvard University recommends drinking an average of 1 to 1.5 liters of water per day. If you are prone to UTIs, you can double this.
TipDrink water regularly throughout the day. Water-rich foods such as cucumber or watermelon also support hydration.
2. targeted use of nutrition - what really helps
More and more studies are showing this: The right diet can help prevent infections - especially in people who are prone to them.
- Berries (e.g. cranberries, blueberries)Contain antioxidants that counteract inflammation. Studies show that regular consumption of cranberries can reduce the risk of infections by up to 26 %.
- Citrus fruitsContains vitamin C, which can inhibit bacterial growth.
- Green leafy vegetables & cruciferous vegetablesSpinach, kale and broccoli provide valuable vitamins and support the body's immune system.
- Wholemeal productsFiber promotes digestion and prevents constipation - a risk factor for UTIs.
- Nuts & seedsProvide healthy fats and vitamin E, which offers cell protection.
Important: Eat as fresh and varied as possible. Ready-made products, sugar and highly processed foods should be the exception rather than the rule.
3. healthy intestinal flora = healthy urinary tract
A healthy gut also influences the vaginal and urinary flora. Probiotic foods such as yoghurt, kefir or fermented vegetables can help to maintain the balance of „good“ bacteria - which can have an indirect positive effect on the urinary tract.
Studies indicate that a stable bacterial balance makes it more difficult for pathogenic germs to enter the body.
4. keep minerals in balance
Potassium, magnesium & co. are important for the function of the kidneys and for the prevention of kidney stones:
- Potassium helps to regulate the fluid balance and the pH value of the urine.
- Magnesium binds so-called oxalates, which can otherwise form calcium oxalate stones.
These minerals can be found in bananas, nuts, wholegrain products and green vegetables.
5 What you should avoid
Some foods can irritate the urinary tract or increase the risk:
- Caffeine (coffee, black tea, cola)
- Hot spices
- Acidic fruit juices (e.g. orange juice)
- Carbonated drinks
These can additionally irritate the bladder - especially in the case of acute symptoms or in people with a sensitive urogenital system.
6. natural support with plant substances
Plants like Indian barberry, silver birch or Heather are traditionally used to support bladder health. They have a mild diuretic and anti-inflammatory effect - a good supplement to diet and fluid intake.
Ask at the pharmacy for tested herbal preparations or seek medical advice.
Conclusion: active prevention instead of passive suffering
If you suffer from frequent urinary tract infections, you can achieve a lot with targeted measures - without having to resort to medication immediately. Drink plenty of fluids, eat a balanced diet, maintain your intestinal flora and reduce irritating substances: These are all strategies that strengthen your urinary tract.
Good to knowAlthough these tips are based on scientific findings, they do not replace a medical diagnosis. Talk to your doctor at the GZK if you have persistent or severe symptoms.
About Dr. med. Andreas Bernhardt:
Dr. Bernhardt is a specialist in general internal medicine with international training in endocrinology and better aging. He is a member of the Swiss Anti-Aging Society (SSAAMP) and the renowned Endocrine Society (Washington, D.C.). His focus is on bioidentical hormone therapy and the Effects and benefits of biohormones. As an expert on the German-speaking platform wechselweise.net he is committed to raising awareness in the DACH region about hormonal changes in men and women during the menopause - with the aim of promoting health and quality of life in the long term.