Urinary tract infections – prevention and support for the body, not only in winter

23.12.2025

Blog

Urinary tract infections – prevention and support for the body, not only in winter

Urinary tract infections can be a common health issue, especially in women. In winter, when the risk of catching a chill is higher and the immune system is under greater strain, prevention becomes even more important. A holistic approach focuses on supporting the immune system, maintaining a healthy microbiome, adjusting diet, and optimizing lifestyle habits. Proper nutrition, targeted supplementation, and prevention of risk factors can significantly reduce the frequency and severity of this condition and the subsequent need for antibiotics.

What will you learn in this article?

How urinary tract infections develop
How to prevent this condition
The role of nutrition
Supplements and herbal support
Risks and prevention during the winter season
Key takeaways from the article

How urinary tract infections develop

Urinary tract infections are most commonly caused by the bacterium Escherichia coli, which naturally resides in the digestive tract. If it enters the urinary bladder, where it does not normally belong, it can trigger inflammation with typical symptoms such as burning and pain during urination, frequent urge to urinate, and sometimes elevated temperature or pain in the kidney and lower abdominal area.

Women are more susceptible to these infections due to the anatomy of the urinary tract. Other risk factors include holding urine for prolonged periods, exposure to cold, weakened immunity, the use of irritating hygiene products, and a diet high in simple sugars. If infections recur, they can damage the bladder and kidneys, which is why prevention is essential.

Up to 50–60% of women will experience at least one urinary tract infection during their lifetime.
In 25–30% of cases, infections recur regularly two or more times per year.
In men, the lifetime prevalence is only around 10–15%.

How to prevent this condition

From a prevention perspective, the main goal is to support the body’s natural defenses. This includes strengthening immunity so the body is able to fight infections. Equally important is supporting a healthy microbiome – both intestinal and vaginal. A strong and balanced microflora limits the growth of pathogenic bacteria and creates an environment in which infections are less likely to thrive.

An important preventive measure is also adequate hydration. Drinking water helps “flush” the bladder and reduces the risk of bacteria remaining in the urinary tract. In contrast, consumption of alcohol, caffeine, sweetened beverages, and spicy foods can irritate the urinary tract and increase the likelihood of inflammation.

The role of nutrition

Proper diet is a fundamental part of prevention. It should support the immune system, reduce the risk of overgrowth of pathogenic bacteria (especially E. coli), help maintain optimal urinary pH, and support a healthy microbiome.

Inflammatory processes in the body are promoted by excess sugar, processed foods, and trans fatty acids. For prevention, it is therefore important to focus on an anti-inflammatory diet – with sufficient high-quality protein, vegetables, wild berries, foods rich in omega-3 fatty acids, and foods high in antioxidants, polyphenols, and compounds that act specifically on the urinary bladder (e.g. turmeric, garlic, onion, celery, parsley).

Special attention should be given to cranberries , which contain antioxidant compounds known as proanthocyanidins that prevent bacteria from adhering to the bladder wall. Suitable options include cranberry tea or the use of a high-quality cranberry supplement.

The balance of both the intestinal and vaginal microbiome significantly affects whether infections will recur. This is why regular consumption of fermented foods (kefir, sauerkraut, kimchi) and probiotics specifically containing the strains Lactobacillus rhamnosus and L. reuteri can be beneficial. These bacteria strengthen natural defenses and help prevent the overgrowth of pathogens.

Dietary fiber is also important – whole grains, legumes, and vegetables help maintain a healthy gut microbiome, which is essential for proper immune system function.

Another important step in preventing urinary tract infections is adequate hydration, as sufficient fluid intake helps naturally flush bacteria out of the urinary tract. Plain water and herbal teas made from cranberry, goldenrod, birch, or horsetail are ideal. In contrast, an excessive intake of coffee, alcohol, or sweetened beverages can irritate the urinary tract and promote inflammation.

Supplements and herbal support

To help prevent recurrent infections, targeted supplementation may also be considered. Probiotics, especially strains such as Lactobacillus rhamnosus GG or L. reuteri, support microbiome balance.

An effective supplement in acute situations is also D-mannose. This is a “natural sugar” that prevents bacteria from adhering to the bladder wall. It is not digested in the usual way, so most D-mannose is not absorbed in the intestine but is excreted by the kidneys directly into the urine, where it acts locally. It therefore does not feed bacteria or yeast, as it is metabolized differently from glucose. Because it has minimal impact on glycemia, it is also safe for people with diabetes.

Cranberry extract has proven effective in preventing recurrences, as has vitamin C, which mildly acidifies the urine and supports immune function.

Herbs such as dandelion, nettle, or goldenrod have diuretic effects, support kidney detoxification, and may contribute to the prevention of inflammation.

These micronutrients play a key role in urinary tract health:

Vitamin C – increases urinary acidity and helps prevent bacterial growth.
Zinc and selenium – support immune function and tissue regeneration.
Vitamin D3 – low levels increase susceptibility to infections; optimal blood levels of vitamin D 25(OH)D should ideally reach 100–150 nmol/L. If you do not know your vitamin D levels, we recommend trying our home self-test Vitamin D Level from a dried blood spot.
B-complex – supports detoxification, mucosal regeneration, and immune system function.

Risks and prevention during the winter season

Winter brings specific risks. Exposure to cold, damp, and chilly environments weakens immunity and increases susceptibility to infections. Excess sugar intake (especially during the holiday season) promotes pathogen growth, while insufficient fluid intake reduces the body’s ability to “flush” the urinary tract. Frequent use of antibiotics can disrupt the microbiome, which is why it is advisable to combine treatment with probiotics and support the body through diet.

- Drink warm fluids regularly throughout the day.
- Include wild berries, fermented foods, and sufficient fiber in your diet.
- Have your vitamin D levels tested and supplement higher doses if needed.
- Keep your feet and urinary tract warm, especially when outdoors.
- Urinate as soon as possible after sexual intercourse – this helps flush bacteria out of the urethra.
- If symptoms keep recurring, consult a physician and consider combining dietary changes, supplements, and microbiome support.
- Wear underwear made from natural and breathable materials.

Key takeaways from the article

Stay well hydrated – clean water and herbal teas help “flush” the urinary tract.
Limit sugar, alcohol, coffee, and irritating foods that increase the risk of inflammation.
Support the microbiome – include fermented foods and probiotics (especially Lactobacillus rhamnosus and L. reuteri).
Supplement key micronutrients – vitamin C, zinc, selenium, vitamin D3, and B-complex vitamins.
Consider natural support – D-mannose and cranberry extract help prevent bacterial adhesion, while herbs such as goldenrod or nettle support detoxification.
In winter, protect yourself from cold exposure, drink warm fluids, and ensure sufficient fiber and antioxidant intake.