Do you or someone you know suffer from incontinence? Try these 8 best natural remedies for Incontinence!
If you suffer from incontinence you’ll know only too well how debilitating and distressing it can be.
And, even though you may feel it at times, you are definitely not alone. Up to 25 million Americans are affected by bladder control issues. And, though there is help out there in the medical field, in this article, we’re focusing on some natural remedies for incontinence.
And, though there is help out there in the medical field, in this article, we’re focusing on some natural remedies for incontinence.
Natural Remediesfor Incontinence
Though not as widely talked about as it should be, incontinence is no longer the taboo subject it once was.
Notwithstanding that, sufferers often feel a very real sense of embarrassment because of the sensitive nature of their problem.
A loss of bladder control can be very distressing, ranging as it does in severity from the occasional leak of urine when you sneeze or a cough to a sudden, and overwhelmingurge to urinate.
Incontinence doesn’t discriminate. It can happen to anyone at any age and at any time in life.
If you or someone you love suffers from a loss of bladder control, you will no doubt be looking for practical assistance.
Reaching out to a medical professional can help. And, the good news is that for many people, simple lifestyle changes can help enormously.
From exercises to vitamin supplements and all things in between, there are numerous extremely effective natural remedies for incontinence.
Inthis article, we’re sharing the very best ones.
The 8 Best Natural Remedies for Incontinence
1. Kegel Exercise
One of the best ways to help maintain normal bladder function is to perform pelvic floor muscle exercises, also known as Kegel exercises. The aim with these types of exercises is to help restore muscle function before it is permanently lost.
But, before we get to the exercise itself, how would exercise of this nature help with incontinence?
It helps because incontinence is often an indirect result of what the group of muscles in the bladder area are doing. These muscles control the flow of urine.
When we urinate, our pelvic floor muscles relax. It follows that these muscles tighten when we need to stop. When they contract, the pelvic floor muscles push any remaining urine back up into the bladder.
Kegel exercises, if done correctly, can strengthen those muscles to better support your bladder.
And, they don’t just work for women. Men can benefit hugely from these exercises too.
Finding Your Pelvic Floor Muscles
Before you can do the exercise effectively, you’ll need to figure out where your pelvic floor muscles are.
Here are two ways to do that:
- Try to stop and start your urine stream while you sit or stand at your toilet. Do this two or three times.
- As you are urinating, midflow, quickly try to stop the flow completely.
The muscles you use to stop your urine flow are your pelvic floor muscles. These are the muscles you want to strengthen to help your incontinence.
The Kegel Exercise
With this exercise, the aim is to contract the pelvic floor muscles as you would if you were trying to stop the flow of urine.
Ideally, Kegel exercises should be done as follows:
- Empty your bladder before beginning
- Tighten your pelvic floor muscles and hold for a count of 10. If you cannot hold for 10, hold for as long as you can
- Relax the muscles completely for a count of 10
- Repeat this exercise for between 8 and 12 repetitions
- Try different positions each time you take on a group of repetitions. Stand for 8 to 12 reps. Then recline for 8 to 12 reps. Then sit for 8 to 12 reps.
To get the most of this exercise, complete the repetitions up to three times each day.
Yoga is not only great for mental health and relaxation, it is proven to be effective, and is one of the best natural remedies for incontinence.
Why does it work?
Like Kegel exercises, yoga helps to tighten the muscles that control the bladder.
Different yoga poses improve lumbopelvic stability, mobility, and alignment. All of these play a large role in incontinence.
Most yoga teachers will have knowledge about the poses that are particularly helpful for incontinence. As a guide, some of these poses include:
- Root Luck
- Chair Pose
- Triangle Pose
- Squat Pose
To enjoy yoga and to get the very best benefits from specific poses, seek out the help of a yoga teacher. Not only will the core exercises help your incontinence, yoga is also proven to help with anxiety – a symptom of incontinence for many people.
3. Hip Flexor Stretch
If yoga seems too much right now, you incorporate some specific, targeted exercises into your normal, regular exercise routine.
One such exercise is the hip flexor stretch. Here’s how to do it:
- Stand with your hands hanging naturally by your side and with your feet shoulder-width apart
- Lift your right foot off of the ground, taking a long step forward coming into a lunge
- Hold for one second
- Carefully, come back to the starting position
- Repeat and replicate with your left leg
- Now alternate legs for up to 30 seconds
One of those exercises that you will either love or loathe, the squat is considered to be very effective amongst the natural remedies for incontinence.
To do it effectively, here’s best practice:
- With your feet shoulder-width apart, keep your chest up, back straight, and spine neutral
- As you squat down, keep your knees strongly in line with your feet
- Make sure that your shins stay as vertical as possible as you lower yourself into the squat position
- As you lower into the movement, bring your hips slightly back. As the knees begin to bend, keep sending your hips backward
- Keep your chest and shoulders upright, and make sure the back stays straight
- Keep the head facing forward with eyes straight ahead for a neutral spine
- Complete 3 sets of 10 repetitions, or as many as you are able each day
If this proves difficult at first, use a chair to help you until you gradually get to the point where you no longer need a prop at all.
Magnesium is also high up on the list of effective natural remedies for incontinence.
This is because magnesium is an important mineral for proper muscle and nerve function. It also helps to relax muscles throughout the body. In this, it has the potential to reduce muscle spasms, thereby aiding the complete emptying of the bladder.
Here are three ways to use magnesium to help your incontinence:
- Include moremagnesium-rich foods, like bananas, dark leafy greens, and nuts and seeds in your diet
- Consider taking magnesium supplements. As with all supplements, consult your doctor about this beforehand
- Soak in an Epsom salt bath for 15 to 20 minutes, a few times a week. Epsom salt is made of magnesium sulfate and if you soak in the bath salt you can absorb the magnesium through the skin.
6. Vitamin D
A high incidence of low Vitamin D levels has been found in people who suffer from poor bladder control. In terms of natural remedies for incontinence, Vitamin D is duly considered important.
Though the recommended daily requirement is between 50-70 ng/ml, unfortunately, many of us fall short with this sunshine vitamin.
Here’s how to get more Vitamin D into our bodies:
- Get out into the sun! Soak up the early morning sunlight for about 10 minutes daily
- Eat more foods rich in vitamin D, such as fish, eggs, fortified milk and other dairy products
- You can also take vitamin D supplements, after consulting your doctor.
Short-leaf buchu is widely considered to improve the overall function of the urinary system.
Especially good for an incontinence problem triggered by a bladder infection, it is also believed to help incontinence generally thanks to its antibacterial and anti-inflammatory properties.
It’s important to bear in mind that you should never use buchu if you have any swelling or pain in the urinary tract. And, it is always advised that you consult a doctor before you try any herbal remedy.
Here’s how to use it:
- Put 1 teaspoon of short-leaf buchu in one cup of hot water
- Allow it to steep for about five to ten minutes
- Strain and drink
- Drink it up to 2 3 times every day
When on the lookout for natural remedies for incontinence, acupuncture is often put forward as an effective solution. And, for many people, it works a treat.
In Chinese medicine, correcting the imbalance of the kidneys, and strengthening the urinary system as a whole can alleviate bladder problems of all kinds, including incontinence.
Much of the acupuncture points for treating urinary issues are located in the lower abdomen and on the lower back.
If you think that acupuncture may be the answer to your incontinence problems, be sure to seek out the help of an experienced, qualified expert in the field.
Natural Remedies for Incontinence
For many people, incontinence can be embarrassing. Sometimes, it can even be debilitating.
Thankfully, there are discrete things that you can do to make the condition more comfortable.
When dealing with incontinence, natural remedies may help. Why not try some out and see if they lessen your symptoms? In some cases, they may even eradicate the problem entirely.
Always remember that practical advice is available. And equally, should you need it, robustpractical help is always at hand.
Incontinence doesn’t have to take over your life. But, if it’s a part of your life, we can help. Get in touch!