Relearning everything after coming off the pill for the first time in 13 years - any advice?

I was on the pill for 13 years as I struggled with being able to do the care aspect by myself due to a disability. I’ve since come off and have been having periods again and I’ve been wearing disposable period underwear and pads and changing every couple of hours. They have made me quite sore and uncomfortable despite being cotton only and free from scents, dyes and other chemicals. After my last period I developed a UTI and antibiotics made me super ill.

Advice for Periods and avoiding uti would be very much appreciated