Infections of the urinary tract (UTIs) are the second most common type of infection in the body. You may have a UTI if you notice pain or burning sensation when you urinate, an urge to use the bathroom much more often than usual, pain at the lower back, urine that smells bad, looks cloudy or reddish, and symptoms of fever, tiredness, or shakiness.

Bacteria are the villains be­hind UTIs. In fact, harmful bac­teria from our stool sometimes manage to sneak into the urethra, the opening where urine exits the body. From there, they may spread to the bladder. Urinating helps wash/ flush these bacteria out of the urinary tract.

UTIs are more common in females than males, and par­ticularly common in diabetics, people undergoing chemother­apy, people on steroids, people living with HIV/AIDS, among oth­ers. Antibiotics are the mainstay of treatment, however the follow­ing tips will go a long way toward helping you avoid UTIs:

Food to include

• Proanthocyanidins rich foods such as Cranberries, blueberries, and grapes.

• Probiotic bacteria rich foods such as fermented milk or yoghurt.

• Vitamin C rich foods such as orang­es, tangerines, pineapples, and bell peppers.

• Drinking about 8 glasses of water a day to increase urination and hence flush out bacteria.

Lifestyle modification

• Avoid unnecessary usage of ste­roids.

• Adherence to medication if you are diabetic or a person living with HIV/ AIDS.

• Observe very good personal hy­giene.

• Drink alcohol in moderation.

• Avoid sedentary lifestyle and incor­porate exercise in your daily lives.

In conclusion, to avoid the uncom­fortable and painful situation of living with a UTI, there are many ways and means that are well within our reach. Our diet and lifestyle play a major role which should not be underestimated, and with careful adherence to these tips, we will avoid UTIs completely.

The writer Dr. Bernice Korkor Asare is the CEO of Holistic Health Consult

“Your diet your health, your health your wealth”

E-mail: holistichealthconsultgh@ gmail.com

Meat pie

 Meat Pie is a West African pas­try that is stuffed with meat. It can serve as an appetizer at restaurants, parties, etc.

Ingredients

Crust

2 cups of flour

1 cup of butter

1 tablespoonful of salt

1/2 cup of water

2 eggs for coating

Meat Pie filling

1 pound of meat (You can substi­tute it with ground beef, chicken breast or tuna)

1large onion

1 tablespoonful of Adobo season­ing or seasoned salt

1.5 tablespoonful of olive oil

Instructions

Crust

Combine the crust ingredients:

 flour, butter, salt and water in a large bowl

Mix and knead it until a dough forms

Set aside in a freezer for 10 minutes

Filling

Pour oil in a frying pan and put it on medium heat

Add the meat and seasoning and let it cook for 10 minutes

Add onions to meat and let it cook for another five minutes

After the filling is done, roll the dough with a rolling pin.

Cut a piece of the dough into a square or circle, you can choose to make it large or small.

Add some meat to each pie and fold in half and seal it. Use a fork to close the edges so the meat does not fall out.

7.Coat pies with egg wash so you get that golden brown look.