Natural Ways to Improve Bladder Control and Stop Frequent Urination

What is bladder control?

Bladder control refers to your ability to store urine in the bladder and release it at an appropriate time. It involves coordination between bladder muscles, the nerves that control these muscles, and the muscles that control urine flow out of the bladder.

Overactive bladder (OAB) and urinary incontinence (UI) are two conditions that affect bladder control. While both OAB and UI share symptoms of urgency and frequency, the critical difference is the presence of urine leakage in urinary incontinence. In an overactive bladder, the muscle contracts involuntarily, causing a sudden and urgent need to urinate. This urgency can occur even when the bladder is not complete.

Bladder control is essential for maintaining an Overactive bladder and urinary continence. When bladder control is impaired, then you experience uncontrolled leakage of urine.

Why does frequent urination occur?

Frequent urination occurs due to an overactive bladder. People with Urinary tract infection (UTI), nerve damage, bladder infections, bladder stones, and constipation, and those taking diuretic medicines tend to develop overactive bladder and urinate frequently. Overactive bladder can also be a symptom of underlying medical conditions, such as Parkinson’s disease, multiple sclerosis, or diabetes. It is also experienced in pregnancy due to uterus expansion, which puts pressure on the bladder, causing frequent urination.

How to stop frequent urination?

Treatment for overactive bladder may include lifestyle changes such as pelvic floor exercises, dietary modifications, and bladder training techniques.

Frequent urination can be stopped by achieving bladder control. It requires healthy bladder function, strong pelvic floor muscles, and proper nerve function. One effective strategy for how to stop frequent urination is to practice pelvic floor exercises, such as Kegels, which can strengthen the muscles that control urination. Lifestyle modifications such as dietary modifications, maintaining a healthy weight, and bladder training techniques support bladder control naturally.

Here are some general considerations that can reduce frequent urination:

1) Drink fluids in moderation

Excessive fluid intake, especially those containing caffeine or alcohol, can exacerbate OAB symptoms and incontinence. Restricting fluids can increase urine concentration, which may irritate the bladder lining and promote urgency, frequency and urinary tract infections.

An appropriate level of fluid intake, particularly in older adults, can reduce frequent urination and nocturia, which is excessive urination at night. The daily volume of fluid intake should be approximately 1.5 lt in 24 h. To reduce nocturia, you must reduce the fluid intake after 6 pm (or approximately 3–4 h before bedtime) and shift the fluid intake to the morning and afternoon.

2) Manage Constipation 

Constipation can cause bladder pressure and frequent urination. Therefore, managing constipation by increasing fibre intake, staying hydrated and taking laxatives can help control frequent urination.

3) Lose weight

Excess weight in the abdomen can pressure the bladder, causing it to empty more frequently than usual. Therefore, reducing excess body weight with physical activity and dietary changes can help prevent frequent urination.

4) Smoking cessation 

Smoking cessation can reduce the chronic coughing that creates intra-abdominal pressure for frequent urination.

5) Practice pelvic floor exercises

Strengthening the pelvic floor muscles can help improve bladder control and reduce urinary frequency. Kegel exercises are pelvic floor exercises that can be done anywhere.

6) Manage Diabetes

Frequent urination is a common symptom of uncontrolled diabetes, especially if your blood sugar levels are consistently high. Managing your diabetes well can help you control your frequent urination.

7) Avoid bladder irritants

Certain foods and beverages increase bladder irritability, which triggers OAB symptoms and UI. Caffeine, in particular, has been shown to have a diuretic effect. It is a constituent of a variety of beverages and foods. Caffeine-containing products increase bladder pressure, which causes frequent urination. Therefore avoiding caffeine products can reduce frequent urination.

Besides caffeine, eliminating the following foods from the diet can also reduce frequent urination.

• Spicy foods
• Artificial sweeteners
• Chocolate
• Citrus fruits
• Corn syrup
• Cranberry juice
• Carbonated drinks
• Refined sugar
• Tomatoes
• Vinegar

8) Herbs and supplements for overactive bladder

Some herbs and supplements for managing an overactive bladder include:

• Saw Palmetto
• Pumpkin Seed Extract
• Gokshura
• Ashwagandha 
• Shatavari
• Cranberry Extract
• Magnesium
• Horsetail
• Resiniferatoxin
• Capsaicin
• Corn silk
• Cleavers

Scheduling bathroom visits can also train your bladder naturally to hold more urine and reduce the frequency of urination. According to the studies, the best answer for how to stop frequent urination is by consuming pumpkin seed extract and saw palmetto supplements, which can improve urinary symptoms. If you experience painful urination, blood in the urine, or fever, it’s best to consult your doctor to avoid complications.

Exercises to control frequent urination

How to stop frequent urination can be a bothersome condition that can interfere with daily activities and disrupt sleep. When treating overactive bladder, and urinary incontinence, pelvic floor muscle strength is recommended as first-line treatment. Pelvic floor muscle exercise help improves pelvic floor muscle strength, power, endurance, and relaxation. Strong pelvic floor muscles provide urethral support to prevent urine leakage and suppress urgency. Here are some exercises for bladder control.

1. Kegels

Kegel exercises involve contraction and relaxation of the muscles that control urine flow. To perform Kegels, sit or lie down and squeeze the pelvic floor muscles for 5-10 seconds, then relax simultaneously. Repeat this 10-15 times, three times a day.

2. Squats

Squats strengthen the pelvic floor muscles and improve bladder control. Squats are performed by standing with your feet shoulder-width apart, bending your knees, and lowering your body as if you were sitting. Return to standing and repeat for 10-15 repetitions thrice daily.

3. Bridge pose

It’s a yoga posture to strengthen the pelvic floor muscles. To perform bridge pose:

1. Lie on your back with legs bent and feet flat.
2. Lift your hips toward the ceiling, squeezing your glutes and pelvic floor muscles.
3. Hold for 5-10 seconds, then release and repeat thrice daily for 10-15 repetitions.

4. Pelvic tilts

Pelvic tilts involve tilting the pelvis forward and backwards to engage the pelvic floor muscles. To perform pelvic tilts:

1. Lie on your back with legs bent and feet flat.
2. Pull your abdominal muscles tight and tilt your pelvis forward, then release and tilt it backward.
3. Repeat 10-15 repetitions three times a day. 

Bladder control Techniques

Bladder training, also known as bladder drill or retraining, is the first line of treatment, along with pelvic muscle exercises to manage an overactive bladder. The main aim of bladder training is to decrease the frequency of urination and lengthen the intervals between urination, either by a mandatory or self‐adjustable schedule. Bladder training with bladder control techniques can take some months to achieve. How to stop frequent urination can be a frustrating and uncomfortable condition that can disrupt daily life. Fortunately, there are several ways to train your bladder.

1. Scheduling bathroom visits

It gradually increases the time between bathroom visits, allowing your bladder to stretch gradually and become more accustomed to holding urine for extended periods. You can start with 30-minute intervals, then increase to 45-minute intervals, then 1-hour intervals, and so on until a voiding interval of at least 3–4 h is achieved.

2. Delay urination

Delaying urination help increase the amount of time that the bladder can hold urine and trains your bladder to better control the urge to urinate. Hold off for a few minutes when you feel the urge to urinate. Then, gradually increase the amount of time you can delay urination. Do not hold off for too long or too frequently, as this can cause discomfort or harm to the bladder.

3. Double void technique

The double void technique suggests fully emptying the bladder and reducing the need to urinate frequently. It involves urinating, waiting a few minutes, and then trying to urinate again to ensure that your bladder is fully emptied. When you feel the urge to urinate, go to the bathroom as usual. Then, wait for 3 to 5 minutes and try to urinate again. It ensures that the bladder is fully emptied and reduces your urge to urinate again shortly after.

4. Kegel contractions

Kegel contractions are the most promising training efforts to improve bladder control and support other bladder training techniques. It involves contracting and relaxing the muscles that control urination, known as the pelvic floor muscles.

Perform Kegel contraction by following these steps:

1. Identify your pelvic floor muscles by stopping your urine flow midstream.
2. Hold your pelvic floor muscles for 5-10 seconds.
3. Release the muscles and let them rest for 5-10 seconds.
4. Repeat the contractions and relaxations 10-15 times, 2-3 times daily.

Avoid holding your breath or tensing your abdominal or thigh muscles while performing Kegel contractions, and focus on contracting only the pelvic floor muscles.

Diet for bladder control

Avoid foods that irritate your bladder. Instead, add non-acidic foods rich in vitamins that support bladder health and control. If you’re looking for how to stop frequent urination and improve bladder control, there are several natural bladder control diet you can try. They are

1. Leafy greens

Leafy greens such as spinach, mustard greens, and fenugreek leaves are high in vitamin C and magnesium, which can help support bladder health.

2. Whole grains

High fibre foods like quinoa, brown rice, barley, oats, and barn can help prevent constipation and promote regular bowel movements.

3. Lean proteins

Lean proteins such as eggs, chicken, fish, and tofu help support pelvic muscle strength for bladder control.

4. Yoghurt

Yogurt contains probiotics, which can balance gut bacteria and prevent urinary tract infections.

5. Berries

Berries such as blueberries, raspberries, and strawberries are rich in antioxidants and can reduce inflammation in the bladder.

6. Almonds

Almonds are a good source of magnesium, which plays a crucial role in muscle function and nerve signalling to control frequent urination. It also reduces bladder irritability and improves bladder control.

7. Bananas

Bananas are a good potassium source that regulates fluid balance in the body and maintains muscle function to improve bladder control.

You can also consult your registered dietitian and get a personalized diet plan for bladder control according to your dietary preferences.

Although overactive bladders can’t be cured, bladder control problems can be resolved with dietary modifications, kegel contractions and other bladder control techniques. However, if these lifestyle modifications are not working, it’s best to consult a urologist, gynaecologist, or urogynecologist for a treatment plan.

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Frequently Asked Questions

Disclaimer: The information given in this article is true to our best knowledge. Still, we recommend you consult your doctor first before taking any medication or treatment for Overactive Bladder mentioned in this article.

References

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7027684/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2734927/
• https://www.canjurol.com/html/free-articles/V23I1S1F-06_DrRadomski.pdf