6 Home Remedies for Urinary Incontinence That Work a Treat!
Hi. What natural remedies are there for curing incontinence? This has become a major problem for me and I do not intend on having to rely on wearing pads for the rest of my life. Any help would be most sincerely appreciated. :)
Hello, and thank you for your question regarding natural and home remedies for urinary incontinence.
Firstly, urinary incontinence is actually very common and according to the National Association for Continence (NAFC), affects around 25 million Americans. It can initially be caused by a number of reasons including age (bladder muscles weaken with age), weakened pelvic floor muscles as a result of surgery or childbirth, enlarged prostate for men, menopause for women, over-active bladder, urinary stones/urinary tract infections, nerve damage and constipation.
There are three main types of urinary incontinence...
Urge Incontinence – This occurs when an over-active bladder causes a strong urge to urinate causing an uncontrolled loss of urine.
Stress Incontinence – Mainly happens when doing physical activities such as vigorous exercise and jumping. Other bodily functions such as coughing, sneezing and laughing put pressure on the bladder, causing it to release urine as well.
Overflow Incontinence – This is when you are unable to completely empty your bladder and causes frequent or continual dribbling of urine.
Regardless of the type of urinary incontinence, there are some excellent natural and home remedies that really do work a treat.
Here's the top 6...
#1. Apple Cider Vinegar (ACV): This is definitely home remedy number one! In fact, it's rare that someone suffering from incontinence doesn't receive a big and very noticeable improvement from taking some ACV every day. It works by balancing out the body’s acid/alkaline level (pH) and clearing up any urinary tract infections. ACV also helps you to lose weight. Excess weight is another major cause of incontinence (the excess fat around the hips and stomach push on the bladder causing unwanted urination).
There are two ways to get your apple cider vinegar every day. You can either take the liquid ACV or the capsules
. Both work equally as well so it's just a case of what's easier for yourself. Just make sure the ACV is organic and still contains the "mother" apple. This is crucial for it to work. With the liquid, take 1-2 tablespoons first thing in the morning in a glass of warm filtered water (you can add some natural honey for taste if you like), then repeat again in the evening on an empty stomach. With the capsules, take 2-4 (or more) per day morning and night.
#2. Magnesium: A 1998 study published in the British Journal of Obstetrics and Gynecology found that women suffering from urge incontinence can be successfully treated with supplemental magnesium. This is not surprizing as magnesium is essential for muscle relaxation. In addition, magnesium has been found to significantly reduce bladder muscle spasms, which is also important for people who suffer from urinary incontinence.
The best (and
most absorbable) magnesium comes from a unique product called Natural Calm. Not only does it help to relieve incontinence, it also relaxes, de-stresses and increases sleep quality dramatically. You can check it out here if you're interested... Natural Calm
#3. Pelvic Floor (Kegel) Exercises: These exercises are simple and work exceptionally well. If you're not sure what or where your pelvic floor muscles are simply do this to locate them... Whilst emptying your bladder, stop half way through for a few seconds then restart again. The muscles you used to do this are your pelvic floor muscles.
Some people actually prefer to seek the help of a physiotherapist for this exercise, so if you favor this that's perfectly okay. If you're happy to do them on your own then here's what you do...
Tighten your pelvic floor muscles and hold for 8-10 seconds. If you can't hold for this amount of time then simply hold for as long as you can (you'll gradually build up). After 8-10 seconds relax the muscles for an 8-10 second rest. Do this combination a total of 12 times, 3 times per day.
Remember that while doing the pelvic floor exercise, keep the muscles in your abdomen, thighs and buttocks relaxed. Breathe normally during the exercise and avoid holding your breath. Oh, and be sure to empty your bladder before you begin.
#4. Vitamin D: Studies have shown that women with higher levels of vitamin D in their bodies have a much lower risk of developing urinary incontinence.
Vitamin D is essential for muscle development and strength!
So make sure you get out in the sun for 20-30 minutes a day and take a good quality vitamin D3 supplement
at around 2,000-3,000 IU per day.
#5. Nutmeg: This is an old folk remedy for incontinence that works a treat. Simply take 1/4 to 1/2 a teaspoon of nutmeg with some water twice daily. You'll notice major improvement in your urine incontinence within about 4-6 weeks.
#6. Meditation and Yoga: A 2014 study found a 6-week yoga therapy program helped to control urinary incontinence in women by an amazing 70%. And another study found that meditation associated with deep breathing and guided imagery helped to reduce the average number of urge incontinence episodes in study participants from 38 per week to only 12.
Other Things to do to Successfully Treat Urinary incontinence...
- Add more fiber to your diet.
- Drink enough water throughout the day.
- Avoid alcohol and caffeine.
- Lose excess weight.
- Exercise moderately for 30-40 minutes a day, 5 days a week.
- Quit smoking.
- Avoid citrus fruits, tomatoes, hot peppers and spicy dishes as they can irritate the bladder.
- Avoid artificial sweeteners.
- Try to maintain a consistent urinating schedule. Every 2 to 4 hours is ideal, even if you don't feel like going.
So hopefully these tips help you out.
Good luck and all the best to you!