Natural Relief for Urinary Incontinence

Urinary incontinence, the inability to control urination, is a common disorder often caused by aging, childbirth or changes to the urinary system.

Urologists separate incontinence into three categories:

  • Urge – related to an overactive or hyperactive bladder leading to involuntary urination.
  • Stress – related to jumping, coughing, laughing or sneezing which place pressure on the bladder, resulting in a release of urine.
  • Overflow – related to an over full or inability to empty the bladder resulting in an involuntary release of urine.

Incontinence may be caused by one or a combination of the following:

  • Age – Weak muscles that control urination.
  • Weak Pelvic Floor – Weakened muscles related to surgery or childbirth.
  • Obstructions – Kidney or bladder stones.
  • Enlarged Prostate.
  • Overactive Bladder.
  • Nerve Damage.
  • Urinary Tract Infections.
  • Food, Drink or Medication.

To cure or treat (lessen the symptoms) of your incontinence, you must address the underlying cause. There are natural remedies and healthy lifestyle changes that can help control your incontinence.

Kegel Exercises – Exercising your pelvic floor muscles improves bladder control and reduces urine leakage in both men and women. Kegel exercises are most beneficial for reducing stress and urge incontinence.

Yoga – Yoga tightens the muscles that control the urethral sphincter producing results similar to Kegel exercises. Yoga also relieves anxiety and depression related to urinary incontinence. Include yoga positions like the Chair Pose (Utkatasana), Triangle Pose (Trikonasana) and Squat Pose (Malasana) which are beneficial for strengthening and tightening pelvic muscles.

Meditation – Guided meditation may help you regain control over your bladder and reduce or eliminate incontinence. In 2009, Loyola University researchers found that meditation including deep breathing and guided imagery reduced the average number of urge incontinence episodes per week from 38 to 12 in study participants.

Magnesium – Magnesium reduces bladder muscle spasms and allows for the complete emptying of your bladder. Include magnesium-rich foods in your diet like nuts, seeds, and yogurt. Soaking in an Epsom salt bath will also increase magnesium.

Vitamin DVitamin D helps your body maintain muscle strength, including those muscles that control urination. Increase your Vitamin D through exposure to sunlight for about 10 minutes daily. Eat more fish, egg yolks, milk and other dairy products high in Vitamin D or consider supplements.

Apple Cider VinegarApple cider vinegar fights bladder and urinary tract infections. Cranberries and cranberry juice are also excellent for the treatment and prevention of urinary tract infections.

Additional tips to consider to control incontinence:

  • Lose Weight – Increased weight places more pressure on your bladder resulting in incontinence.
  • Increase Exercise – Improved muscle tone throughout your body will improve muscle tone in those areas that control urination.
  • Avoid Alcohol and Caffeine – Alcohol, coffee, tea and some sodas worsen an overactive bladder and contribute to bladder irritation and incontinence.
  • Schedule – Maintain a schedule of urinating every 2 to 4 hours, it will help you gain control of your bladder and decrease the frequency of incontinence episodes.