It's simple, but powerful: drinking enough water is one of the best ways to support bladder health. Try:

• Sipping water consistently throughout the day.
• Reducing caffeinated or fizzy drinks if they seem to trigger symptoms.
• Drinking a full glass of water first thing in the morning.
• Boosting your magnesium intake to help maintain hydration.

Focusing on hydration helps keep things moving and reduces irritation.

Vaginal dryness or sensitivity is especially common during perimenopause and menopause due to lower oestrogen levels. You might notice:

• Dryness or discomfort during intimacy.
• Increased susceptibility to irritation.
• Recurrent infections.
• Changes in natural lubrication.

This is normal, but not inevitable. Natural lubricants and gentle unscented washes can help, in addition to nutritional support like vitamin E and omega-3 fats which encourage cellular repair and moisture balance.

Opt for softer, more holistic options:

Cranberry in juice or capsule form has long been used to support urinary tract health. It's known for helping to prevent bacteria from adhering to the bladder walls, reducing the frequency of irritation.

Garlic has also been traditionally used for immunity and general microbial balance. It's not a quick fix, but a quiet, daily support for your body's natural defences.

Melissa Leaf (lemon balm) helps soothe the nervous system and may help to reduce emotional strain that can exacerbate bladder symptoms.

Tiny changes to your lifestyle can make a huge difference to your comfort. Here are a few suggestions:

• Wear breathable cotton underwear.
• Avoid scented soaps, wipes or washes.
• Wipe front to back to reduce irritation.
• Empty your bladder after intercourse.
• Avoid very tight trousers and underwear if irritation flares.
• Reduce sugar if you're prone to recurrent infections.
• Consider natural lubricants or vaginal moisturisers if dryness is an issue.