How to Manage Overactive Bladder Symptoms Naturally
Dealing with an overactive bladder can be a frustrating and embarrassing experience. It may feel like your bladder constantly needs to be emptied, and you may experience leaks or urges at inconvenient times.
Fortunately, there are natural ways to manage the symptoms of an overactive bladder that don’t involve medication or surgery. In this article, we’ll explore 20 different strategies you can try to help gain back control of your bladder and reduce your symptoms for good.
1. Keep a Bladder Diary
The first step in managing overactive bladder symptoms is to keep a bladder diary. This will help you track how often you go to the bathroom, how much you’re drinking, and how often you experience leaks or urges. With this information, you can start to identify patterns and triggers and make changes to your routine accordingly.
2. Train Your Bladder
One effective way to manage an overactive bladder is to train your bladder to hold more urine for longer periods of time. This involves gradually increasing the amount of time between bathroom breaks, ideally by just a few minutes each day. Over time, your bladder will become more accustomed to holding more urine, and you will experience fewer leaks and urges.
3. Avoid Certain Foods and Drinks
There are certain foods and drinks that can irritate your bladder and make overactive bladder symptoms worse. These include:
- Alcohol
- Caffeine
- Soda
- Spicy foods
- Citrus fruits and juices
- Artificial sweeteners
Try cutting back on these items and see if your symptoms improve.
4. Drink Plenty of Water
While it may seem counterintuitive, drinking plenty of water can actually help manage overactive bladder symptoms. This is because it dilutes urine and reduces irritation. Aim to drink at least eight glasses of water per day, and be sure to spread it out evenly throughout the day.
5. Practice Kegels Exercises
Kegels are a type of exercise that can help strengthen the muscles that control urination. To do Kegels, simply contract and hold your pelvic floor muscles (the muscles you use to stop urine flow) for five seconds, then relax for five seconds. Repeat this ten times, three times a day.
6. Lose Weight
Being overweight can put pressure on your bladder and worsen overactive bladder symptoms. Losing weight through diet and exercise can help reduce this pressure and improve your overall bladder health.
7. Try Acupuncture
Acupuncture is a type of alternative medicine that involves the insertion of thin needles into the skin to stimulate specific points on the body. It has been used to manage overactive bladder symptoms with some success, although more research is needed to confirm its effectiveness.
8. Use Essential Oils
Some essential oils, such as clary sage and bergamot, have been shown to have a calming effect on the bladder and can help reduce overactive bladder symptoms. Try adding a few drops of essential oil to a carrier oil, such as coconut oil, and massaging it into your lower abdomen.
9. Drink Herbal Tea
Herbal teas, such as chamomile and peppermint, can help soothe overactive bladder symptoms. They can also help reduce anxiety and promote relaxation. Try drinking a cup of herbal tea before bedtime, when overactive bladder symptoms can be particularly disruptive.
10. Manage Stress
Stress can be a major trigger for overactive bladder symptoms. Try incorporating stress-reducing strategies like deep breathing, yoga, or meditation into your daily routine.
11. Avoid Smoking
Smoking can irritate your bladder and worsen overactive bladder symptoms. Quitting smoking can help reduce this irritation and improve your overall bladder health.
12. Wear the Right Clothes
Tight-fitting clothing, such as skinny jeans or compression shorts, can put pressure on your bladder and make overactive bladder symptoms worse. Opt for loose, comfortable clothing instead.
13. Use the Bathroom Regularly
While training your bladder to hold more urine can be helpful, it’s also important to use the bathroom regularly to avoid putting too much pressure on your bladder. Aim to go to the bathroom every two to three hours during the day, and avoid holding it in for too long.
14. Use Incontinence Products
If you’re experiencing leaks or accidents due to overactive bladder symptoms, incontinence products like pads or adult diapers can help manage them and give you a sense of security and confidence.
15. Try Behavioral Therapy
Behavioral therapy can help you identify and change the behaviors that may be contributing to your overactive bladder symptoms. This may include things like drinking too much caffeine or not using the bathroom frequently enough.
16. Use Heat Therapy
Applying heat to your lower abdomen can help relieve overactive bladder symptoms by relaxing the muscles and reducing tension. Try using a heating pad or taking a warm bath for 15-20 minutes.
17. Get Enough Sleep
A lack of sleep can make overactive bladder symptoms worse. Aim to get at least seven to eight hours of sleep per night to help reduce stress and promote overall bladder health.
18. Try Hypnotherapy
Hypnotherapy is a type of therapy that involves guided relaxation and focused attention to help manage a variety of issues, including overactive bladder symptoms. Some studies have found it to be an effective treatment option.
19. Consider Medical Marijuana
Medical marijuana has been shown to help manage a variety of health conditions, including overactive bladder symptoms. It may help relax the bladder and reduce irritation, although more research is needed to confirm its effectiveness.
20. Talk to Your Doctor
If you’ve tried these natural strategies and are still experiencing overactive bladder symptoms, it’s important to talk to your doctor. They can suggest additional treatment options, such as medication or surgery, that may help give you relief from your symptoms.
FAQs
What causes an overactive bladder?
An overactive bladder can be caused by a variety of factors, including nerve damage, medications, bladder infections, and hormonal changes. It can also be a natural result of aging.
Can an overactive bladder be cured?
While there is no cure for an overactive bladder, there are many treatment options available that can help manage the symptoms and reduce their impact on your daily life.
What are some common medications used to treat overactive bladder?
Some common medications used to treat overactive bladder include anticholinergics, beta-3 agonists, and mirabegron.
What is the most effective treatment for an overactive bladder?
The most effective treatment for an overactive bladder varies depending on the individual and the severity of their symptoms. Some people may find relief through natural strategies, while others may require medication or surgery.
Are there any home remedies for an overactive bladder?
Yes, there are many home remedies for an overactive bladder, including drinking plenty of water, practicing Kegels exercises, avoiding caffeine and alcohol, and managing stress.
Is an overactive bladder a common problem?
Yes, an overactive bladder is a common problem, particularly among older adults. It affects approximately 33 million Americans, according to the National Association for Continence.
What can I do to prevent overactive bladder symptoms?
You can reduce your risk of developing overactive bladder symptoms by maintaining a healthy weight, quitting smoking, exercising regularly, and avoiding bladder irritants like caffeine and alcohol.
Should I see a doctor for overactive bladder symptoms?
Yes, it’s important to see a doctor if you’re experiencing overactive bladder symptoms. They can help you identify the underlying cause of your symptoms and suggest appropriate treatment options.
Can overactive bladder symptoms go away on their own?
Overactive bladder symptoms may go away on their own, particularly if they’re caused by a temporary issue like a bladder infection. However, many people require ongoing management and treatment to keep their symptoms under control.
Can an overactive bladder be a sign of something more serious?
While an overactive bladder is not usually a sign of a serious underlying condition, it’s important to see a doctor to rule out any more concerning causes.
Conclusion
Overactive bladder symptoms can be frustrating and disruptive, but they don’t have to take over your life. By incorporating natural strategies like those outlined in this article, you can gain back control of your bladder and reduce your symptoms for good.
