It is one of the most common and least discussed challenges that people face, particularly as they age. The sudden, urgent need to find a bathroom that cannot be ignored. The frequent trips throughout the day and the interruptions to sleep at night.
The small leaks with a cough, a laugh, a sneeze, or exercise. The careful planning of outings around bathroom access, the anxiety about being caught without one nearby, the gradual narrowing of activities and confidence.
For the millions of people living with overactive bladder and incontinence, these issues profoundly affect daily life, confidence, social activities, sleep, and quality of life, and yet they are so often suffered in silence, considered too embarrassing to discuss even with a healthcare provider.
Overactive bladder and incontinence are extremely common, affecting many people, particularly women and older adults, and while they are common, they are not simply an inevitable part of aging to be silently endured. There is a great deal that can be done to support bladder control, strengthen the relevant muscles, calm an overactive bladder, and improve these issues, often significantly.
At Healing4Soul Wellness Center, we approach bladder control issues with compassion and a comprehensive, natural approach. This article explores natural support for overactive bladder, incontinence, and bladder control.
Please note, this article is educational. Bladder issues warrant appropriate evaluation, as they can have various causes, some of which require medical attention. The approaches here support bladder health and complement appropriate care.
Understanding Overactive Bladder and Incontinence
Bladder control depends on the coordinated function of the bladder (which stores and releases urine), the bladder muscle, the pelvic floor muscles (which support the bladder and help control the release of urine), and the nervous system (which coordinates it all). Issues with any of these can affect bladder control.
Understanding the types of bladder control issues:
Overactive bladder (OAB):
Overactive bladder involves a sudden, urgent need to urinate (urgency), often frequent urination (including at night), and sometimes urge incontinence (leaking with the urgency). It reflects an overactive bladder muscle that contracts when it should not, creating urgency and frequency. The bladder is essentially sending urgent signals and contracting before it is full.
Stress incontinence:
Stress incontinence involves leaking with physical stress on the bladder, coughing, laughing, sneezing, exercising, or lifting. It reflects weakness in the pelvic floor muscles and the support of the bladder, so that physical pressure causes leaking. This is distinct from the urgency of overactive bladder.
Mixed incontinence:
A combination of overactive bladder/urge incontinence and stress incontinence.
Common symptoms:
- Suddenly, urgent need to urinate (urgency)
- Frequent urination, including at night (nocturia)
- Leaking with urgency (urge incontinence)
- Leaking with coughing, laughing, sneezing, or exercise (stress incontinence)
- A sense of not being able to hold urine
- The impact on daily life, confidence, and sleep
The importance of understanding the type:
Understanding the type of bladder issue (overactive bladder versus stress incontinence versus mixed) helps guide the most effective approach, as overactive bladder benefits most from calming the bladder and the nervous system, while stress incontinence benefits most from strengthening the pelvic floor.
The Factors Behind Bladder Control Issues
Understanding the factors involved guides natural support.
Pelvic floor muscle weakness:
The pelvic floor muscles support the bladder and help control the release of urine. Weakness in these muscles (which can result from childbirth, aging, hormonal changes, and other factors) contributes to incontinence, particularly stress incontinence. Strengthening the pelvic floor is central to addressing this.
Bladder muscle overactivity:
In overactive bladder, the bladder muscle contracts when it should not, creating urgency and frequency. Calming the bladder muscle and the nervous system signals to it supports overactive bladder.
Hormonal factors:
Hormonal changes, particularly the decline in estrogen around and after menopause, affect the bladder and pelvic tissues and their function, contributing to bladder issues. This is why bladder issues often increase around and after menopause for women.
Nervous system factors:
The nervous system coordinates bladder function, and nervous system factors influence bladder control, particularly in overactive bladder. The bladder-brain connection is relevant.
Age:
Bladder issues become more common with age, due to the various factors involved, though they are not simply an inevitable part of aging.
Childbirth:
Childbirth can affect the pelvic floor muscles and contribute to incontinence, particularly stress incontinence.
Bladder irritants:
Certain foods and drinks irritate the bladder and can worsen urgency and frequency (such as caffeine, alcohol, and others).
Weight:
Excess weight puts pressure on the bladder and pelvic floor, contributing to bladder issues.
Other factors:
Various other factors, including certain conditions and medications, can affect bladder control, which is why appropriate evaluation is worthwhile.
The Foundational Approaches
The foundational approaches to bladder control depend somewhat on the type of issue, but several are broadly valuable.
Pelvic floor exercises (Kegels):
Strengthening the pelvic floor muscles through pelvic floor exercises (Kegels) is one of the most important and effective approaches, particularly for stress incontinence, but also supportive for overactive bladder. Strong pelvic floor muscles support the bladder and improve control. Done correctly and consistently, pelvic floor exercises can significantly improve bladder control.
Working with a pelvic floor physical therapist is particularly valuable for learning to do these correctly and for a tailored program.
Bladder training:
For overactive bladder training, gradually increasing the time between urinating and training the bladder to hold more, can help calm the overactive bladder and improve urgency and frequency. This retrains the bladder over time.
Addressing bladder irritants:
Identifying and reducing bladder irritants (such as caffeine, alcohol, and other individual triggers) reduces the urgency and frequency they contribute to.
Managing fluids wisely:
Managing fluid intake wisely (staying well-hydrated but managing the timing, such as reducing fluids in the evening to reduce nighttime urination) supports bladder management, while not restricting fluids too much (as concentrated urine irritates the bladder).
Weight management:
For those with excess weight, weight reduction reduces the pressure on the bladder and pelvic floor.
Addressing hormonal factors:
For women around and after menopause, addressing the hormonal factors affecting the bladder and pelvic tissues supports bladder health.
Nutritional Support for Bladder Health
For all supplements mentioned below, visit our online store at store.healing4soul.com to find your recommended products.
Magnesium
Supporting healthy muscle function and the nervous system, magnesium may support bladder function, particularly relevant for overactive bladder, as it supports healthy muscle function and calms the nervous system. Magnesium is a valued support for bladder health.
Pumpkin Seed Extract
Pumpkin seed extract has research support for bladder health and function and is valued for supporting the bladder and bladder control, particularly for overactive bladder. Pumpkin seed is one of the more researched natural supports for bladder health.
Vitamin D
Supporting muscle function (including the pelvic floor) and overall health, vitamin D is relevant to bladder and pelvic floor health, and deficiency is associated with pelvic floor issues. We optimize based on assessment.
Soy Germ/Isoflavones:
For hormonal support relevant to bladder health (particularly around menopause), certain supports for hormonal balance may be relevant.
Collagen and Tissue Support:
Supporting the connective tissue and pelvic tissues, collagen and tissue-supporting nutrients may support the pelvic support structures.
Probiotics:
Supporting the microbiome, including the urinary and (for women) vaginal microbiome, probiotics support overall bladder and urinary health.
Vitamin C (in appropriate forms):
Supporting bladder and urinary health, though in forms and amounts that do not irritate the bladder (very acidic forms can irritate for some).
Herbal Support for Bladder Health
For all herbal support mentioned below, visit our online store at store.healing4soul.com to find your recommended products.
Gosha-jinki-gan:
A traditional herbal formula studied for overactive bladder and bladder control; this traditional formula is valued for supporting bladder function and reducing urgency and frequency.
Pumpkin Seed:
As noted, pumpkin seed supports bladder health and function.
Horsetail:
Supporting the urinary tract and the connective tissues, horsetail is traditionally used for urinary and bladder support.
Cornsilk:
A soothing herb for the urinary tract and bladder, cornsilk supports bladder comfort.
Crataeva (Three-Leaf Caper):
A traditional Ayurvedic herb for bladder health and tone, crataeva supports the bladder and bladder function.
Buchu:
A traditional herb for urinary and bladder health.
Saw Palmetto (for men):
For men whose bladder issues relate to the prostate, saw palmetto supports prostate and related bladder health (as discussed in our prostate article).
Calming herbs:
For overactive bladder with a nervous system component, calming herbs (such as those that support the nervous system) may support the calming of the bladder.
Homeopathic Remedies for Bladder Control
For all homeopathic remedies mentioned below, visit our online store at store.healing4soul.com/remedies to find your recommended products.
Homeopathy offers supportive remedies for bladder control issues, selected based on the individual picture. Some remedies that may be relevant include:
Causticum
One of the most important remedies for bladder control issues, Causticum is indicated for stress incontinence (leaking with coughing, sneezing, laughing), involuntary urination, and a loss of bladder control, often with weakness. Causticum is one of the most frequently indicated remedies for incontinence, particularly stress incontinence.
Sepia
For bladder control issues, particularly in women with a hormonal connection and a sense of bearing-down or pelvic weakness, and stress incontinence, Sepia addresses bladder issues with these features and the constitutional Sepia picture, often relevant around and after menopause.
Pulsatilla
For bladder control issues in the gentle constitutional type, sometimes with urgency and leaking, and often with a hormonal connection, Pulsatilla addresses bladder issues in its constitutional picture.
Equisetum
For bladder issues with frequent urging, a sense of fullness, and bladder control issues, Equisetum addresses these bladder symptoms.
Natrum Muriaticum
For bladder control issues, particularly stress incontinence (leaking with coughing, laughing), in the constitutional Natrum Mur picture, Natrum Mur addresses incontinence with these features.
Gelsemium
For bladder issues with urgency and a nervous system component, sometimes incontinence, Gelsemium addresses bladder issues with these features.
Zincum Metallicum
For bladder issues with urgency and a nervous system component, and incontinence, Zincum addresses bladder issues with nervous system involvement.
Ferrum Phosphoricum
For urgency and incontinence, particularly stress incontinence, Ferrum Phos addresses these bladder symptoms.
Lycopodium
For bladder issues in the constitutional Lycopodium picture, addressing bladder symptoms constitutionally.
Constitutional and individualized homeopathic treatment supports bladder health, guided by a knowledgeable practitioner.
The Central Role of Pelvic Floor Health
Because the pelvic floor is so central to bladder control, supporting pelvic floor health deserves particular emphasis.
Understanding the pelvic floor:
The pelvic floor muscles support the bladder (and other pelvic organs) and help control the release of urine. Strong, well-functioning pelvic floor muscles are essential for bladder control, and pelvic floor weakness is a major factor in incontinence, particularly stress incontinence.
Pelvic floor exercises (Kegels):
Strengthening the pelvic floor through pelvic floor exercises is one of the most effective approaches for improving bladder control. Done correctly and consistently, these exercises strengthen the muscles that support the bladder and control urine release, significantly improving bladder control for many people.
Doing them correctly:
It is important to do pelvic floor exercises correctly, and many people do them incorrectly. Working with a pelvic floor physical therapist is genuinely valuable for learning to do them correctly, for a tailored program, and for addressing the pelvic floor comprehensively.
Pelvic floor physical therapy is one of the most effective interventions for bladder control issues.
The whole pelvic floor:
Pelvic floor health involves not just strength but proper function and coordination. Sometimes the pelvic floor is too tight rather than too weak, and a pelvic floor physical therapist can assess and address the pelvic floor appropriately. This is why professional assessment is valuable.
Consistency:
Pelvic floor exercises require consistency to be effective, and the improvements build over time with regular practice.
Lifestyle Support for Bladder Control
Managing bladder irritants:
Identifying and reducing bladder irritants, caffeine, alcohol, carbonated drinks, artificial sweeteners, and individual triggers (which vary), reduces the urgency and frequency they contribute to.
Wise fluid management:
Staying well-hydrated (as concentrated urine irritates the bladder) while managing the timing (such as reducing fluids in the evening to reduce nighttime urination) supports bladder management. Not restricting fluids too much is important.
Bladder training:
For overactive bladder, gradually training the bladder to hold more and increasing the time between urinating can calm the overactive bladder and improve urgency and frequency.
Weight management:
Reducing excess weight reduces pressure on the bladder and pelvic floor.
Managing constipation:
Constipation and straining affect the pelvic floor and bladder, so supporting healthy bowel function (as discussed in our constipation article) supports bladder health.
Good bathroom habits:
Healthy bathroom habits, not rushing, fully emptying the bladder, and not urinating too frequently out of habit (which can train the bladder to signal urgency at lower volumes), support bladder health.
Managing stress:
Because the nervous system is involved in bladder control, particularly overactive bladder, managing stress supports bladder health.
Dietary Approach to Bladder Health
Emphasize:
- Adequate hydration (not restricting fluids too much)
- Anti-inflammatory whole foods
- Foods that support healthy weight and pelvic floor health
- Foods that support microbiome
- Foods that support healthy bowel function (to avoid constipation and straining)
- Magnesium-rich foods
Minimize (common bladder irritants):
- Caffeine (coffee, tea, and others), a common bladder irritant that increases urgency and frequency
- Alcohol, which irritates the bladder and increases urination
- Carbonated and fizzy drinks
- Artificial sweeteners, which irritate the bladder for many people
- Very acidic or spicy foods for those they irritate
- Individual trigger foods (which vary)
The individualized approach:
Bladder irritants vary between individuals, and identifying one’s own triggers helps. Many people find that reducing caffeine in particular significantly improves their urgency and frequency.
Compassionate, Effective Support
Overactive bladder and incontinence are common, but they are not simply an inevitable part of aging to be silently endured.
With a comprehensive approach, strengthening the pelvic floor (particularly through pelvic floor exercises and, ideally, pelvic floor physical therapy), calming an overactive bladder, bladder training, managing bladder irritants, addressing hormonal and other factors.
Using targeted natural support, bladder control can be significantly improved for many people.
These issues deserve to be discussed openly with your healthcare providers, as they are common, understood, and treatable, and there is no need to suffer in silence. Improving bladder control can restore confidence, freedom, and quality of life.
At Healing4Soul Wellness Center, we help our patients with bladder control issues with compassion and a comprehensive, natural approach, supporting bladder control and quality of life. Bladder control can be improved. Let us help you support your bladder health and reclaim your confidence.
Call us at (800) 669-0358 | Visit us at www.healing4soul.com | Email us at info@healing4soul.com
Please note, this article is educational. Bladder issues warrant appropriate evaluation, as they can have various causes. The approaches here support bladder health and complement appropriate care.