Urinary tract infections (UTIs) are a common complaint, which most ladies have had the misery of experiencing at least once. Even though both men and women can be susceptible to UTIs, women are much more prone to suffering from them.

If you have ever endured one before, the symptoms are easily recognisable; a general feeling of being unwell, difficulty and/or pain when passing urine and, quite often, an accompanying lower back and abdominal pain. Fortunately, UTIs are easily diagnosed with a simple urine test, carried out by your doctor, along with those ghastly symptoms. In most cases, a course of antibiotics will be required to eradicate the bacteria from the bladder, but there are a few measures which can help to accelerate one’s recovery.

The prevention and treatment of a UTI have many similarities. Drinking plenty of fluids, especially water, is essential, as this will help to flush out the kidneys and rid the body of some of the nasty bug-causing bacteria. Vitamin C-rich foods can help to clean out the bladder due to their acidity. They are also rich in antioxidants, which help boost the immune system and aid in its recovery during and after a bout of illness. When taking an antibiotic, the bad bacteria as well as the important ‘good’ bacteria in our gut can be destroyed. Probiotics can replenish the good bacteria. Supplements can be bought in health food stores, but live probiotics can be found in many yoghurts and fermented products, such as sauerkraut. This bacteria can help to heal the body and, in some cases, may help to prevent the infection in the future.

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Since young girls are more susceptible to UTIs, it’s important to teach them good toilet habits from an early age. Explain how we should never be in a rush and should always empty the bladder completely when visiting the toilet. Also explain the importance of wiping from the front to the back, and never the other way round, to avoid bacteria entering the bladder. Try as we may to avoid UTIs, there are some predetermined factors which can increase one’s risk of developing one, such as immobility, pregnancy and diabetes. If UTIs are a recurrent problem, your doctor may suggest a long-term low-dose antibiotic, so it’s important to keep him/her informed of any associated and recurrent symptoms.

Coriander & Lime Baked

Cod with a Butter Bean Salad

Foods high in fibre, such as oats, lentils and beans, are beneficial for helping the body to get rid of harmful bacteria. Fish is also a beneficial addition to the diet when fighting infections, as it is packed with immune-boosting omega 3s.

2 cod fillets, 150g each

Juice of 1 lime

1tsp sugar

Handful of fresh coriander leaves, roughly chopped

Black pepper

Drizzle of olive oil

Butter bean salad

1 tin butter beans, drained and rinsed

125g cooked rice, cold

1/2 red onion, finely diced

Juice of 1 lime

1 tbsp sugar

1 tbsp cider vinegar

Handful fresh coriander leaves

Sea salt

To serve: lime wedges

1 Preheat the oven to 200°C/fan 180°C/gas mark six. Place the cod fillets into a snug-fitting oven-proof dish.

2 In a bowl, combine the lime juice, sugar, coriander and a twist of black pepper. Evenly pour the mixture over the two fillets. Drizzle with a little olive oil, and place in the preheated oven for 25-30 minutes, until cooked through.

3 While the fish is cooking, make the salad by placing the drained and rinsed butter beans into a medium-sized bowl with the rice and onion. In a separate bowl, combine the lime juice, sugar, cider vinegar and coriander leaves. Season with a little sea salt. Pour over the butterbean mixture and stir to combine.

4 Once the fish is cooked, serve immediately with some of the butter bean salad and a wedge of lime for squeezing over the fish.

Blueberry & Avocado Smoothie Bowl

A smoothie bowl is exactly what it sounds like – a smoothie in a bowl. However, with frozen fruit being the main ingredient, it turns this recipe into more of an ice cream than a drink. Both blueberries and ripe bananas can be stored, prepared and ready to use in the freezer, but can also be popped into the freezer the night before making the smoothie bowl. Packed with gut-caring probiotic yogurt, antioxidant-rich blueberries and nutrient-rich avocados, this simple smoothie bowl is great for fighting any form of an infection.

75g blueberries, frozen

1 banana, sliced & frozen

1/2 avocado

100g probiotic yoghurt

1 tsp honey

Handful of ice

Topping suggestions: Fresh berries, chia seeds, pumpkin seeds, sunflower seeds, sesame seeds, dried fruit, drizzle of honey

1 Add the blueberries, banana, avocado, yoghurt, honey and ice cubes to a blender. Blitz until smooth. If the mixture is a little too thick for blending, add a splash of milk.

2 Pour into a bowl and top with fresh blueberries and a sprinkling of sesame and chia seeds. Enjoy straight away.

Dandelion Tea

Dandelions have been used for centuries as a natural diuretic, hence the nickname it was christened in more recent years. Dandelion flowers from your garden are perfectly safe to consume, but you have to be certain that no spraying has taken place in the area where the dandelions are growing. Simply wash the petals of two heads and leave to steep in a cup of boiling water for 10-15 minutes. You may have to wait until next spring to pick the fresh variety, but the dried form is available in most health food stores. As with any herbal tea, drink in moderation and seek the advice of your doctor if pregnant or on medication. CL