Urinary tract infection (UTI)

• UTIs are more common in women than in men.
• During menopause, reduced oestrogen levels make you more susceptible to UTIs.
• One in three women in perimenopause experiences recurrent UTIs.
• This increases to 55 per cent in postmenopause.
• Focusing on dietary and lifestyle changes can help.

A UTI occurs when bacteria (often from the skin or anus) enter the urethra and infect the bladder lining. Since the female urethra is shorter than the male urethra, bacteria can reach the urinary tract more easily, making UTIs more common in women.

During menopause, reduced oestrogen levels make you more prone to UTIs, especially after menopause. Oestrogen helps maintain moist tissues and mucous membranes in the vagina and urethra. It also keeps muscles strong. When oestrogen levels drop, tissues become thinner, drier, and less acidic. Additionally, the muscles of the urinary tract weaken, allowing bacteria to enter the bladder more easily, leading to infection.

A balanced oestrogen level also supports a healthy balance of beneficial bacteria in the vagina and bladder, which help prevent infections. As your body produces less oestrogen, the number of protective bacteria decreases, increasing the risk of infection.

The likelihood of developing a UTI increases during menopause, particularly after your last period. In perimenopause, 36 per cent of women experience recurrent UTIs, rising to 55 per cent in postmenopause. Women over 65 are even more likely to encounter this issue.

Additionally, menopause can bring other symptoms, such as vaginal dryness, reduced libido, and ageing skin. Many women experience three or more symptoms during this phase.

Declining oestrogen levels can cause the pelvic floor to weaken. Oestrogen stimulates the production of collagen, a protein essential for strong pelvic floor muscles (and strong muscles and joints in general). As oestrogen levels drop, collagen production decreases, weakening the pelvic floor and potentially causing the bladder to prolapse. A prolapsed bladder may not empty completely, increasing the risk of infection.

Common symptoms of a UTI include:

• Frequent urination
• Blood in the urine
• Pain or a burning sensation during urination
• Urgency to urinate, even when the bladder is empty
• Cloudy or strong-smelling urine
• Pressure or cramps in the groin or lower abdomen
• Fever and/or night sweats

There are various ways to effectively address menopause-related symptoms. You don’t have to simply live with them. You can support your body naturally through healthy eating, regular exercise, and adequate rest. Additionally, supplements, medications, and hormone replacement therapy (HRT) can help. Below are some options to reduce UTIs.

Hormonal changes can affect your energy levels, sleep, digestion, and metabolism. Healthy eating, regular exercise, and rest can help prevent or alleviate symptoms. Even small adjustments can make a noticeable difference in how you feel.

If you’re taking medications or supplements, a healthy lifestyle can support your body’s ability to absorb nutrients and process medications, enhancing their effectiveness. Experts recommend the following for recurrent UTIs:

• Drink two to three litres of water daily. Drinking water flushes your bladder and removes bacteria. Research shows that increasing water intake can prevent future UTIs. In one study, postmenopausal women who drank an additional 1.5 litres of water daily experienced fewer UTIs.
• Support your gut health. Your gut health affects your bladder health. Studies show that people with a healthy gut microbiome experience fewer UTIs. Foods rich in probiotics and prebiotics can support your gut flora. Probiotic foods include kimchi, sauerkraut, yoghurt, and kefir. Prebiotic foods include wheat bran, whole grains, vegetables, and fruits. Eat slowly and chew thoroughly to help your body absorb nutrients.
• Avoid irritating foods. Certain foods can increase the risk of infections. Avoid highly acidic foods such as coffee, alcohol, soy, sugar, refined carbohydrates, cheese, and meat.
• Take showers instead of baths. Bathwater can spread bacteria to the vagina and urethra.
• Avoid using hygiene products for the vagina. Gently wash the vaginal area with water; soap is unnecessary.
• Urinate immediately after sex. Sexual activity can introduce bacteria into the urethra, increasing the risk of a UTI. Urinating right after sex helps flush out bacteria. Drinking a large glass of water can help you urinate.

During menopause, oestrogen and progesterone levels fluctuate and eventually decline once menstruation stops completely. This can cause symptoms such as hot flushes, vaginal dryness, and UTIs. For severe symptoms, HRT is the most effective treatment. By replenishing hormone levels, symptoms can be alleviated, restoring balance, energy, and calm to your daily life.

HRT is always prescribed by a doctor and tailored to your personal situation to ensure safety and effectiveness.

Many people are unaware that there are proven, effective hormone-free medications to relieve menopause symptoms. While HRT can address multiple symptoms simultaneously, hormone-free medications often target specific issues. For example, certain antidepressants (SNRIs) can help with hot flushes, anti-inflammatory drugs can relieve joint pain, and antacids can address heartburn.

Hormone-free medications are always prescribed by a doctor and are a good option for those who cannot or do not wish to use HRT. These medications work directly on the symptom without affecting your hormonal balance, providing targeted relief and support.

During menopause, your body’s processes for generating energy, building muscle, and repairing skin change. You can support these processes naturally with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for all women during menopause. Supplements can also target specific symptoms, such as hot flushes, poor sleep, and UTIs.

The effectiveness of supplements depends on factors such as your lifestyle and overall health, and results may vary from person to person. The quality of the product also plays a significant role. Choose high-quality supplements without unnecessary fillers.