Skip to content

Top Navigation

Health.com Health.com
  • Health Conditions A-Z
  • News
  • Coronavirus
  • Diet & Nutrition
  • Fitness
  • Beauty
  • Mind & Body
  • Lifestyle
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Subscribe
Pin FB

Explore Health.com

Health.com Health.com
  • Explore

    Explore

    • Is Your Doctor Gaslighting You? Here's What to Do

      How to handle a physician who doubts or dismisses your symptoms. Read More Next
    • 9 Signs It's More Serious Than the Common Cold

      Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. Read More Next
    • How Your Period Changes During Your 20s, 30s, and 40s

      From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Read More Next
  • Health Conditions A-Z

    Health Conditions A-Z

    See All Health Conditions A-Z

    12 Anxiety Symptoms That Might Point to a Disorder

    The symptoms of anxiety can be hard to detect. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder.
    • Allergies
    • Anxiety
    • Birth Control
    • Breast Cancer
    • Coronavirus
    • Chronic Pain
    • Cold, Flu, and Sinus
    • Depression
    • Digestive Health
    • Diabetes (Type 2)
    • Eczema
    • Eye Health
    • Fibromyalgia
    • Heart Disease
    • Headaches and Migraines
    • Oral Health
    • Pregnancy
    • Psoriasis
    • Sexual Health
    • Skin Conditions
    • Sleep
    • Thyroid
  • News

    News

    See All News

    Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means

    "I'm petrified," the actress said when she shared the news that her breast cancer came back. Here's why a stage 4 breast cancer diagnosis can be so frightening.
    • Celebrities
  • Coronavirus
  • Diet & Nutrition

    Diet & Nutrition

    The Best (and Worst) Diets of 2020, According to Experts

    FYI: The keto diet isĀ not number one.
    • Food
    • Nutrition
    • Vitamins and Supplements
    • Groceries
    • Restaurants
    • Diets
    • Keto Diet
    • Mediterranean Diet
    • Whole30
    • Recipes
  • Fitness

    Fitness

    See All Fitness

    10 Moves for a Cardio Workout at Home—No Equipment Required

    Stay in your living room and still spike your heart rate.
    • Cardio Workouts
    • Strength Training
    • Yoga
    • Ab Workouts
    • Arm Workouts
    • Leg Workouts
    • Butt Workouts
    • Fitness Gear
  • Beauty

    Beauty

    See All Beauty

    These 13 Women Prove Every Body Is a Bikini Body

    We're loving their inspirational, body-positive messages.
    • Skincare
    • Makeup
    • Hair
    • Nails
  • Mind & Body

    Mind & Body

    See All Mind & Body

    Why Do People Lie? We Asked an Expert

    Here's the truth about lying.
    • Body Positivity
    • Self-Care
    • Misdiagnosed
    • Invisible Illness
    • LGBTQ+ Health
    • Health Diversity and Inclusion
    • Resolution Reboot
    • Wellness Warriors
  • Lifestyle

    Lifestyle

    20 Things You Should Throw Away for Better Health

    Clean out expired products and clutter to make way for a healthier you.
    • Healthy Home
    • Pets
    • Family
    • Relationships
    • Style
    • Holidays
    • Sex
    • Gifts
    • Money
    • Tech
    • Medicare
    • Best Life Now
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Email Preferences this link opens in a new tab
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Sweepstakes

Follow Us

  1. Home Chevron Right
  2. Incontinence Chevron Right
  3. 12 Natural Remedies for Incontinence

12 Natural Remedies for Incontinence

By Alicia Capetillo and Ashlee Davis
Updated January 27, 2021
Skip gallery slides
Save Pin
Credit: Getty Images
There are drugs and surgeries that may help incontinence, depending on the cause of the problem, but there are other options. Exercises, lifestyle changes, and possibly even some supplements may help. Here are 12 to consider.
Start Slideshow

1 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Regain bladder control

Few people want to talk about incontinence, but according to the National Association for Continence, nearly 25 million Americans struggle with bladder control. Of those, 75 to 80% are women.

There are drugs and surgeries that may help incontinence, depending on the cause of the problem, but there are other options. Exercises, lifestyle changes, and possibly even some supplements may help. Here are 12 to consider.

1 of 13

Advertisement
Advertisement

2 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Kegel exercises

Kegel exercises—which involve flexing the same muscles you use to stop the urinary flow—are top on the list of remedies.

“Kegels are very useful for early stages of incontinence, and after a surgical repair to maintain pelvic floor tone over time,” says Philippe Zimmern, MD, a professor of urology at UT Southwestern Medical Center in Dallas.

A physical therapist can tell you how to do them and how often; You may see an improvement after six to 12 weeks of continued practice. And you’ll have to keep doing the exercises to maintain the benefit, Dr. Zimmern points out.

2 of 13

3 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Get fit

Credit: Corbis

“Losing weight if you are overweight is an important step toward reducing the severity of your incontinence,” says Dr. Zimmern.

Excess belly fat puts pressure on the bladder and the pelvic muscles. Shedding a few pounds if you are overweight can help restore your bladder control.

3 of 13

Advertisement

4 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Train your bladder

Credit: Corbis

Think of it as a bladder boot camp. While it may sound simple, training your bladder takes patience.

The key is to to learn how to put off the need to rush to the nearest bathroom. In the beginning, try to delay urinating by 10 minutes and build up to 20 minutes. Eventually you increase the time so that you can comfortably use the restroom every four hours.

Keeping a diary of trips to the bathroom can help you—and your doctor—keep track of your bladder training.

4 of 13

5 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Magnesium

Magnesium, an important mineral for proper muscle and nerve function, may also ease incontinent worries.

In a small study at Tel Aviv University in Israel, more than half of the 40 women who took magnesium hydroxide pills twice a day had improvements in their urinary incontinence, and did not wake up as many times in the night to go to the bathroom.

Some doctors believe that magnesium could relieve incontinence because it reduces bladder muscle spasms and allows the bladder to empty completely.

Include magnesium-rich foods, such as corn, potatoes, and bananas in your diet, but talk to your doctor before you start taking magnesium supplements.

5 of 13

6 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Vitamin D

The main source of vitamin D is sunlight, but it's not impossible to get more in your diet. Watch this video for the 5 foods you can eat to get this essential nutrient, which helps build strong bones, a healthy immune system, and more.

6 of 13

Advertisement
Advertisement
Advertisement

7 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Biofeedback

Credit: Corbis

During biofeedback, electrical sensors monitor muscles and allow you to get a sense of what’s happening in your body—and make changes that reduce incontinence.

“Physical therapists use biofeedback to help patients understand what muscles they should contract during Kegel exercises, and/or to improve the performance of these muscles by providing a visual feedback to the patient during the training session,” says Dr. Zimmern. “It’s very beneficial in general, but potentially a bit costly depending on insurance coverage, and requires perseverance on the part of the patient.”

7 of 13

8 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Pessary

Credit: Corbis

A pessary is a ring-like device that is inserted into the vagina to lift and support the vagina and bladder. It can help decrease stress incontinence, the type of incontinence associated with coughing or exercise.

“Some vaginal devices have been designed to support the bladder neck, in the same way a tampon can work,” says Dr. Zimmern. “They require good local hygiene and sometimes the use of hormonal cream to avoid vaginal wall irritation.”

Pessaries can remain in place for about a week, and some women end up using the device indefinitely.

8 of 13

9 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Quit smoking

Credit: Corbis

In case you need another reason to quit smoking, add “antidote to incontinence” to the list. Nicotine can irritate the bladder.

A small study conducted at the Aristotelian University of Thessaloniki in Greece suggests that heavy smokers are more likely to be incontinent than nonsmokers.

“Smokers tend to cough more than non-smokers and long-term, chronic coughing has been considered a risk factor for developing stress urinary incontinence and/or pelvic organ prolapse,” says Dr. Zimmern.

9 of 13

Advertisement
Advertisement
Advertisement

10 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Acupuncture

Credit: Corbis

If you have incontinence, you might consider acupuncture. Amber Addison, a licensed acupuncturist, has worked with incontinence patients in her private practice in Greenville, SC.

The imbalance stems from not only the bladder and kidneys but from other parts of the body such as the lungs and heart, Addison says. “Most of the time it’s a combination of two or more system imbalances that causes overactive bladder.”

While Addison emphasizes that it’s not a quick fix, she reassures, “I have had success with every person I have treated for incontinence.”

10 of 13

11 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Hypnotherapy

Credit: Corbis

In hypnotherapy, a hypnotherapist puts the patient in a state of deep relaxation and heightened concentration. This state may help patients feel more in control of the body—in this case the bladder and muscle contractions.

In a decades-old study published in the British Medical Journal, of 50 women who underwent 12 hypnotherapy sessions in a month, most showed improvement.

More recent research hasn’t been as positive. Still, researchers seem to think it has potential.

11 of 13

12 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Cut out caffeine

Credit: Corbis

Caffeine, a diuretic, can contribute to bladder irritation and stimulate muscle contractions, which can both cause incontinence.

“Caffeine is known to excite the brain, and since the control of the bladder is in the frontal lobe of our brains, it has an excitatory effect on the bladder as well, along with a slight diuretic effect,” says Dr. Zimmern. “It’s best to avoid or restrict its use when you have incontinence, especially the urge form.”

12 of 13

Advertisement
Advertisement
Advertisement

13 of 13

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Stay hydrated

Are you drinking enough water each day? With these tips from Holley Grainger, RD, filling up on the recommended 13 to 16 cups is easier than you think. Watch this Cooking Light video to learn more.

13 of 13

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Alicia Capetillo and Ashlee Davis

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 13 Regain bladder control
2 of 13 Kegel exercises
3 of 13 Get fit
4 of 13 Train your bladder
5 of 13 Magnesium
6 of 13 Vitamin D
7 of 13 Biofeedback
8 of 13 Pessary
9 of 13 Quit smoking
10 of 13 Acupuncture
11 of 13 Hypnotherapy
12 of 13 Cut out caffeine
13 of 13 Stay hydrated

Share options

Facebook Tweet Mail Email iphone Send Text Message

Login

Health.com

Magazines & More

Learn More

  • About Us
  • Subscribe this link opens in a new tab
  • Contact us
  • Advertise this link opens in a new tab
  • Content Licensing this link opens in a new tab
  • Sitemap

Connect

Follow Us
Subscribe to Our Newsletter
Other Meredith Sites

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • Allrecipes this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • EatingWell this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
  • Parenting this link opens in a new tab
  • Parents this link opens in a new tab
  • People this link opens in a new tab
  • People en EspaƱol this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Real Simple this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Shape this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
  • SwearBy this link opens in a new tab
  • Travel & Leisure this link opens in a new tab
Health.com is part of the Meredith Health Group. © Copyright 2021 Meredith Corporation. All rights reserved. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. All products and services featured are selected by our editors. Health.com may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
© Copyright . All rights reserved. Printed from https://www.health.com

View image

12 Natural Remedies for Incontinence
this link is to an external site that may or may not meet accessibility guidelines.