The Bladder Chronicles: Unlock the Secret to Bladder Bliss: Natural Ways to Prevent UTIs

By Isa Herrera, MSPT

Imagine waking up one day and feeling this sudden urge to use the bathroom. You rush to the nearest toilet, but only a few drops come out despite the intense pressure building up inside.

To make matters worse, a burning sensation accompanies your every attempt to urinate. And just like that, you find yourself in the throes of yet another bladder battle.

Unfortunately, this is a familiar story for millions of women who suffer from urinary tract infections (UTIs) worldwide (1).

If you’ve ever experienced the discomfort and inconvenience of a UTI, pee leaks, and the urge to pee all the time, you know how crucial it is to take charge of your bladder health. (2)

But with diagnostic tests potentially missing 20% of UTI cases among women (3), prevention becomes even more critical.

It’s unfortunate but true that many women often have to rely on multiple courses of antibiotics as a preventive measure. However, there are instances where natural healing can be the most effective approach. Let’s delve into what that entails.

The Bladder Self-Care Arsenal: Experience a New Level Of Freedom With These Bladder Health Tips

Your bladder responds to what you eat, think, and do. You can do some simple things to get your bladder feeling great again. Let’s explore what they are.

Woman with water bottle

1- Stay Hydrated:

Drinking plenty of water helps flush out bacteria and maintains proper urinary function. Aim for at least eight cups of water daily to keep your bladder happy and hydrated. A happy bladder is a hydrated bladder. ONLY WATER!

Food & Gut

2- Support Your Gut Health:

Your gut and urinary tract health are closely connected. Maintaining a balanced and diverse gut microbiome can help prevent UTIs and leaks. Include probiotic-rich foods like yogurt, kefir, and fermented vegetables in your diet to promote a healthy gut.

3– Avoid Holding in Urine:


Holding in urine for prolonged periods can increase the risk of UTIs, urge, and leaks. Empty your bladder regularly, especially before and after intimate activity, to help flush out any potential bacteria.

Get yourself on a bladder re-training program to void at healthy intervals every 3-4 hours. Your bladder is easy to train and will listen to you.


4- Strengthen Your Pelvic Floor:

A strong pelvic floor can help support bladder control. Engage in pelvic floor exercises like Kegels and Reverse Kegels to strengthen the muscles that control urine flow and prevent leakage.

I will be covering bladder therapies in my upcoming Pelvic Floor Reset workshop on June 14, 15, and 16. Make sure to attend live for a bonus QA where you can ask me anything about your bladder.

reduce stress

5- Reduce Stress:

Chronic stress can weaken your immune system, making you more susceptible to infections, and stress can also trigger the bladder into the urge and frequent bathroom trips.

Find healthy ways to manage stress, such as practicing mindfulness, engaging in regular exercise, and seeking support from loved ones.

Nature’s Arsenal: Empowering Bladder Health with Natural Supplements

In your quest to maintain optimal bladder health and ensure its well-being, it’s crucial to embrace a combination of lifestyle medicine and supplementation.

This dynamic duo can work wonders for your urinary tract.

For some women who have been enduring issues like leaks, urges, and inflamed bladders for years, supplementation becomes even more important.

Thankfully, Mother Nature provides a range of potent natural supplements specifically designed to support a healthy urinary tract.

Now, let’s dig deep into the extraordinary properties of these supplements and discover how they can truly transform your bladder health.



Picture this – a substance so powerful it can rival antibiotics in treating active UTIs and even outperform them in preventing UTIs (4,5,6,7,8). That’s D-Mannose for you. Derived from natural sources, this mighty substance is known for its ability to soothe and protect the urinary tract.


Cranberry Powder (Vaccinium macrocarpon):

Ah, cranberries! Those tiny, tart fruits pack a punch for bladder health. Compounds found in cranberries support the body’s defense against UTI-causing pathogens, with research suggesting that cranberry supplementation can help prevent UTIs from recurring (9,10). Go, cranberries!


Hibiscus Flower Extract (Hibiscus sabdariffa):

Hibiscus flowers, with their vibrant colors and medicinal properties, have been used for centuries to support various aspects of health, including urinary tract well-being. Studies show that hibiscus extract can play a role in preventing recurrent UTIs by creating an environment that inhibits bacterial growth (11,12,13). Who knew flowers could be so fierce?

uva ursi

Uva Ursi Leaf (Arctostaphylos Uva-Ursi):

Also known as bearberry or barberry, Uva Ursi has a long-standing reputation for promoting bladder health.

Research confirms its effectiveness in maintaining a healthy balance of bacteria in the bladder and urinary tract, potentially preventing UTIs (14,15,16).

Bear with me, but that’s pretty amazing!

Introducing Total Fem Ultimate Bladder Support: Your Ticket to Bladder Bliss!

total bladder

Now, imagine harnessing the power of all these natural ingredients in one comprehensive supplement. That’s where Total Fem Ultimate Bladder Support comes in.

Designed with women’s unique needs in mind, this carefully formulated supplement combines D-Mannose, cranberry powder, hibiscus flower extract, and uva ursi leaf to provide optimal support for your bladder and urinary tract.

By incorporating Total Fem Ultimate Bladder Support into your daily routine, you can empower your body’s natural defense mechanisms, helping to maintain a healthy urinary tract and reducing the risk of UTIs, pee leaks, and urges.

So why not take a proactive step towards enhancing your bladder health and overall well-being?

Empower Yourself: Prioritize Your Bladder Health

Your bladder health is essential for your overall quality of life. By implementing natural approaches and incorporating Total Fem Ultimate

Bladder Support in your routine, you can take back control of your bladder.

So, fellow Queens, let’s embark on this journey to UTI- leak-free living together, armed with nature’s best weapons and an unshakable determination to conquer bladder battles once and for all!


  1. “An introduction to the epidemiology and burden of urinary tract ….” 2 May. 2019,
  2. “Recurrent Urinary Tract Infections Management in Women – NCBI.”
  3. “Women with symptoms of a urinary tract infection but a negative ….” 27 Apr. 2017,
  4. “D-mannose powder for prophylaxis of recurrent urinary tract ….” 30 Apr. 2013,
  5. “D-mannose: a promising support for acute urinary tract infections in ….”
  6. “Oral D-mannose in recurrent urinary tract infections in women.”
  7. “How to Handle a UTI (Urinary Tract Infection) and Promote a Healthy ….”
  8. “Cranberries and lower urinary tract infection prevention – NCBI.”
  9. “Cranberry Reduces the Risk of Urinary … – Oxford Academic Journals.”
  10. “Cranberries for preventing urinary tract infections – PubMed.” 23 Jan. 2008,
  11. “Antimicrobial activity of Hibiscus sabdariffa extract against ….” 28 Aug. 2014,
  12. “Exploring the effect and mechanism of Hibiscus sabdariffa on ….” 24 Dec. 2016,
  13. “Effectiveness of D-mannose, Hibiscus sabdariffa and Lactobacillus ….”
  14. “10 Home Remedies for a UTI – Ben’s Natural Health.”
  15. “Limited effectiveness of over-the-counter plant preparations used for ….”
  16. “Risk assessment of free hydroquinone derived from Arctostaphylos ….”

Medical Disclaimer:
This article is for informational purposes only, even if and to the extent that it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of PPR Associates Inc, or Rootganic, Inc.



Isa Herrera, MSPT, CSCS is a New York City-based holistic women’s pelvic floor specialist, author of 5 books on pelvic health, including the international best seller Female Pelvic Alchemy, and the ground-breaking self-help book, Ending Female Pain, A Woman’s Manual. She has dedicated her career to advancing awareness of pelvic floor conditions so that more people can find relief from this silent epidemic that affects over 30 million people in the US alone. Ms. Herrera holds a BA in Psychology and Biology from Fordham University and also a Masters in Physical Therapy from Hunter College. Click here for a complete bio.