Urinary tract infections (UTIs) are uncomfortable and frustrating, but they don’t always require a trip to the doctor or a course of antibiotics. With a few simple natural remedies and self-care practices, you can help alleviate symptoms and prevent future infections. As someone passionate about body literacy and self-care, I believe it’s important to listen to our bodies and support them holistically.

I partnered with specialist Danni Bichler, a clinical Naturopath and Nutritionist at Alivio Health specialising in vaginal health, urinary health and chronic pelvic pain, to share natural remedies and practices that can help ease UTI discomfort and promote urinary tract health.

1. Stay Hydrated

Drinking plenty of water helps dilute urine and flush out bacteria from the urinary tract. Aim for at least 8 glasses a day, and consider adding lemon to your water to help balance your body’s pH and prevent bacterial growth. 

2. Drink Pure Cranberry Juice

Cranberry juice is often touted for its ability to prevent bacteria from adhering to the urinary tract walls. Choose pure, unsweetened cranberry juice or supplements to avoid the added sugars that can irritate the bladder.

3. Probiotics for Gut and Vaginal Health

A healthy balance of beneficial bacteria in your gut and vagina are key to preventing UTIs. When considering a probiotic supplement look for species including Lactobacillus rhamnosus, Lactobacillus reuteri, Lactobacillus crispatus and Lactobacillus gasseri. These bacteria in particular can support vaginal and urinary tract health. Foods like yogurt, kefir, and sauerkraut can help keep things in balance.

4. D-Mannose: A UTI Fighter

D-Mannose, a natural sugar found in cranberries, can help prevent bacteria from sticking to the urinary tract lining. It’s available in supplement form and can be as effective as antibiotics for mild UTIs. When you have an active UTI you can take 2g every 2-3 hours until your symptoms improve or for a maintenance dose you can take 1g morning and night.  

5. Use Warm Compresses for Relief

Heat can soothe UTI discomfort. Apply a warm compress or heating pad to your lower abdomen to relax the bladder and relieve pain. Be sure it’s not too hot, and use a cloth to protect your skin.

6. Herbal Remedies: Uva Ursi, Aloe Vera & Marshmallow Root

Herbs like Uva Ursi and Marshmallow Root have antibacterial and soothing properties that may help treat UTIs. You can find them in tea or supplement form, but always consult with a healthcare provider before starting any new herbs. Drinking pure Aloe Vera juice is also soothing to the urinary system and can help ease inflammation and burning.

7. Avoid Irritants

Certain foods and drinks can irritate your bladder during a UTI. Avoid caffeine, alcohol, spicy foods, and artificial sweeteners. Instead, opt for alkaline foods like leafy greens and watermelon, which can help reduce irritation.

8. Practice Good Hygiene

Wiping from front to back after using the toilet helps prevent bacteria from spreading. Avoid harsh soaps or scented products in the vaginal area, as they can disrupt your body’s natural balance. As intercourse can push bacteria into your urethra it is important to make sure you urinate post sex to flush bacteria. It’s also important to avoid touching the anal area with the penis before vaginal sex to reduce the risk of spreading UTI-causing bacteria. 

9. Rest and Relaxation

Your body needs rest to fight off infection. Prioritise sleep, stress-relief practices like yoga, and gentle activities to support your immune system. The more relaxed and rested you are, the quicker your body can heal.

When to Seek Medical Help

While these remedies can help, UTIs can lead to more serious infections if left untreated. If you experience fever, chills, or blood in your urine, or if symptoms worsen despite self-care, seek medical advice right away.

Final Thoughts:

UTIs are a common and uncomfortable experience, but by supporting your body with natural remedies and holistic practices, you can help ease symptoms and prevent future infections. Always listen to your body, and consult with a healthcare provider when needed. Your health is worth taking care of—and self-love starts with nurturing your body from the inside out.