Genitourinary system, Tonicity of the urogenital system
Best Home Methods to Keep Your Bladder Under Control
Apr
Bladder control issues, such as urinary incontinence and overactive bladder, affect millions of people worldwide, causing discomfort, embarrassment, and a decreased quality of life. While these conditions can be challenging to manage, there are several effective home methods that can help individuals keep their bladder under control and improve their overall well-being.
In this comprehensive article, we will explore various strategies, including lifestyle changes, dietary modifications, pelvic floor exercises, bladder training techniques, and stress management, that can help individuals regain control over their bladder function. By incorporating these methods into their daily routines, people can take proactive steps towards better bladder health and enjoy a more confident, active lifestyle.
Understanding Bladder Control Issues
Bladder control issues, also known as urinary incontinence, occur when an individual experiences involuntary leakage of urine. To better understand these issues, it’s essential to have a basic knowledge of the anatomy and function of the bladder.
Anatomy and Function of the Bladder
The bladder is a muscular organ located in the lower abdomen that stores urine produced by the kidneys. As the bladder fills, nerve signals alert the brain, creating the urge to urinate. During urination, the bladder muscles contract, and the sphincter muscles relax, allowing urine to flow through the urethra and out of the body.[1]
Common Causes of Bladder Control Problems
Several factors can contribute to bladder control issues, including:
- Weakened pelvic floor muscles due to pregnancy, childbirth, or aging
- Overactive bladder muscles
- Neurological disorders, such as multiple sclerosis or Parkinson’s disease
- Prostate problems in men
- Urinary tract infections (UTIs)[2]
Symptoms of Bladder Control Issues
Symptoms of bladder control problems can vary depending on the underlying cause but may include:
- Frequent urination
- Sudden, strong urges to urinate
- Leaking urine when coughing, sneezing, or laughing (stress incontinence)
- Leaking urine before reaching the toilet (urge incontinence)
- Difficulty starting or stopping the flow of urine[3]
Impact on Quality of Life
Bladder control issues can significantly impact an individual’s quality of life, leading to emotional distress, social isolation, and decreased self-esteem. Many people with incontinence may avoid social situations or physical activities due to fear of accidents or embarrassment.
Lifestyle Changes for Better Bladder Control
Making simple lifestyle changes can have a significant impact on improving bladder control and reducing the frequency and severity of incontinence episodes. By incorporating these strategies into your daily routine, you can take proactive steps towards better bladder health.
Maintaining a Healthy Weight
Excess body weight can put additional pressure on the bladder and pelvic floor muscles, leading to increased incontinence. By maintaining a healthy weight through a balanced diet and regular exercise, you can alleviate this pressure and improve bladder control.[4]
Practicing Good Toilet Habits
Developing good toilet habits can help train your bladder and prevent accidents. This includes:
- Urinating at regular intervals, typically every 2-4 hours
- Taking your time to fully empty your bladder
- Avoiding “just in case” trips to the bathroom
- Maintaining good hygiene to prevent UTIs[5]
Managing Fluid Intake
While staying hydrated is essential for overall health, consuming large amounts of fluids, especially before bedtime, can contribute to increased urination and accidents. Try to:
- Drink most of your fluids during the day
- Limit fluid intake in the evening
- Avoid caffeine and alcohol, which can stimulate the bladder
Avoiding Bladder Irritants
Certain foods and beverages can irritate the bladder and exacerbate incontinence symptoms. Common bladder irritants include:
| Foods | Beverages | |
|---|---|---|
| Examples | Spicy foods, citrus fruits, tomatoes, chocolate | Coffee, tea, carbonated drinks, acidic juices |
Quitting Smoking
Smoking can irritate the bladder and cause frequent coughing, which can lead to stress incontinence. Quitting smoking not only improves bladder control but also offers numerous other health benefits.[6]
Dietary Modifications
Making strategic changes to your diet can play a crucial role in managing bladder control issues. By incorporating bladder-friendly foods and avoiding potential irritants, you can help reduce the frequency and severity of incontinence episodes.
Foods to Include in Your Diet
Certain foods can help promote bladder health and improve overall urinary function. These include:
- High-fiber foods, such as fruits, vegetables, and whole grains, to prevent constipation
- Foods rich in magnesium, like leafy greens and nuts, to support muscle function
- Lean proteins, such as chicken and fish, to maintain muscle mass[7]
Foods to Limit or Avoid
As mentioned earlier, some foods and beverages can irritate the bladder and worsen incontinence symptoms. In addition to the irritants listed previously, it’s essential to be mindful of the following:
| Foods | Beverages | |
|---|---|---|
| Examples | Processed foods, artificial sweeteners, dairy products | Alcoholic beverages, sugary drinks |
Hydration and Fluid Management
Staying hydrated is essential for overall health, but it’s important to strike a balance to avoid overloading the bladder. Aim to drink enough fluids to keep your urine light yellow or clear, but avoid excessive fluid intake, especially before bedtime.[8]
The Role of Probiotics
Probiotics, beneficial bacteria found in fermented foods and supplements, may help promote urinary tract health by preventing the growth of harmful bacteria. Incorporating probiotic-rich foods, such as yogurt, kefir, and sauerkraut, into your diet may provide additional support for bladder control.[9]
Making these dietary modifications can help alleviate bladder control issues and improve your overall quality of life. Remember to be patient and consistent, as it may take time for your body to adapt to these changes.
Pelvic Floor Exercises
Pelvic floor exercises, also known as Kegel exercises, are a simple and effective way to strengthen the muscles that support the bladder, uterus, and rectum. Regularly performing these exercises can help improve bladder control and reduce the risk of incontinence.
How to Perform Kegel Exercises
To perform Kegel exercises correctly, follow these steps:
- Identify the right muscles by stopping urination midstream. The muscles you use to do this are your pelvic floor muscles.
- Empty your bladder before beginning the exercises.
- Lie down, sit, or stand in a comfortable position.
- Contract your pelvic floor muscles for 5-10 seconds, then relax for 5-10 seconds. Repeat this 10-15 times per session.[10]
- Gradually increase the duration of contractions and the number of repetitions as your muscles become stronger.
Frequency and Consistency
To see the best results, aim to perform Kegel exercises 3-4 times a day, with each session consisting of 10-15 repetitions. Consistency is key, and it may take several weeks or months to notice significant improvements in bladder control.[11]
Integrating Kegel Exercises into Daily Life
One of the benefits of Kegel exercises is that they can be performed discreetly throughout the day. Try incorporating them into your daily routine, such as:
- While brushing your teeth
- During commercial breaks while watching TV
- While waiting in line at the grocery store
Biofeedback and Electrical Stimulation
For some individuals, biofeedback or electrical stimulation may be recommended to help identify and strengthen the pelvic floor muscles. These techniques involve using sensors or electrodes to provide visual or auditory feedback on muscle activity, helping you to perform Kegel exercises more effectively.[12]
Pelvic floor exercises are a safe and effective way to improve bladder control and reduce the symptoms of incontinence. By making these exercises a regular part of your routine, you can take a proactive step towards better bladder health and overall well-being.
Bladder Training Techniques
Bladder training is a behavioral therapy that aims to improve bladder control by gradually increasing the intervals between urination. This technique helps to strengthen the bladder muscles and improve the brain’s ability to control the urge to urinate.
Establishing a Voiding Schedule
The first step in bladder training is to establish a regular voiding schedule. This involves urinating at set intervals, regardless of whether you feel the urge to go. Start by determining your current voiding frequency and then gradually increase the time between bathroom visits.[13]
| Week | Voiding Interval |
|---|---|
| 1 | Every 30 minutes |
| 2 | Every 45 minutes |
| 3 | Every 60 minutes |
| 4 and beyond | Gradually increase intervals as tolerated |
Delaying Urination
When you feel the urge to urinate before your scheduled time, try to delay it using the following techniques:
- Perform Kegel exercises to help control the urge
- Take slow, deep breaths to relax your body
- Distract yourself with an activity or mental task
- Once the urge subsides, wait until your scheduled time to use the bathroom[14]
Double Voiding
Double voiding is a technique that can help ensure complete bladder emptying. After urinating, remain on the toilet for a few minutes, then try to urinate again. This can help reduce the amount of residual urine in the bladder, which can contribute to incontinence.
Monitoring Progress and Adjusting
Keep a bladder diary to track your progress and identify any patterns or triggers that may affect your bladder control. Record the times you urinate, the volume of urine passed, and any incontinence episodes. Use this information to adjust your bladder training schedule as needed.[15]
By incorporating bladder training techniques into your daily routine, along with lifestyle changes and pelvic floor exercises, you can take a comprehensive approach to improving bladder control and reducing the impact of incontinence on your life.
Stress Management and Relaxation
Stress and anxiety can have a significant impact on bladder control. When you’re stressed, your body releases hormones that can increase the frequency and urgency of urination. Learning to manage stress and practice relaxation techniques can help improve bladder function and reduce incontinence episodes.
Identifying Stress Triggers
The first step in managing stress is to identify your stress triggers. Common triggers may include:
- Work-related stress
- Family or relationship issues
- Financial concerns
- Health problems
Once you’ve identified your stress triggers, you can develop strategies to cope with or avoid these situations.[16]
Relaxation Techniques
Practicing relaxation techniques can help reduce stress and promote a sense of calm. Some effective techniques include:
- Deep breathing exercises: Take slow, deep breaths from your diaphragm, focusing on the sensation of the air moving in and out of your body.
- Progressive muscle relaxation: Systematically tense and relax different muscle groups in your body, starting with your toes and working up to your head.
- Guided imagery: Visualize a peaceful, calming scene in your mind, engaging all of your senses to create a vivid and immersive experience.[17]
Mindfulness and Meditation
Mindfulness and meditation practices can help you stay focused on the present moment, reducing stress and anxiety. To practice mindfulness, simply observe your thoughts and feelings without judgment, allowing them to pass through your mind like clouds in the sky.
Meditation involves focusing your attention on a specific object, such as your breath or a mantra, to help quiet your mind and promote relaxation. Even a few minutes of daily meditation can have significant benefits for stress reduction and overall well-being.
Lifestyle Changes for Stress Management
In addition to relaxation techniques, making lifestyle changes can help manage stress and improve bladder control. Consider incorporating the following:
- Regular exercise, such as walking, swimming, or yoga
- Adequate sleep, aiming for 7-9 hours per night
- Engaging in hobbies or activities you enjoy
- Connecting with friends and family for social support[18]
By prioritizing stress management and relaxation, you can help reduce the impact of stress on your bladder control and improve your overall quality of life. Remember, it may take time and practice to find the stress management techniques that work best for you, so be patient and persistent in your efforts.
When to Seek Professional Help
While lifestyle changes, pelvic floor exercises, and bladder training can be effective in managing incontinence, there may be times when seeking professional help is necessary. If you experience any of the following, it’s important to consult with your healthcare provider:
Persistent or Worsening Symptoms
If your incontinence symptoms persist or worsen despite implementing self-management strategies, it’s time to seek professional guidance. Your healthcare provider can help identify any underlying causes and recommend additional treatment options.
Pain or Discomfort
If you experience pain or discomfort during urination, or if you notice blood in your urine, contact your healthcare provider immediately. These symptoms may indicate a more serious underlying condition, such as a urinary tract infection or bladder cancer, which require prompt medical attention.[19]
Sudden or Severe Incontinence
If you experience a sudden onset of severe incontinence, especially if accompanied by other symptoms like fever, chills, or back pain, seek medical care right away. This may be a sign of a serious condition, such as a neurological disorder or a spinal cord injury.
Incontinence Affecting Quality of Life
If your incontinence significantly impacts your daily activities, social interactions, or emotional well-being, it’s important to discuss your concerns with a healthcare professional. They can help you explore additional treatment options, such as medications or surgical interventions, to improve your quality of life.[20]
Preparing for Your Healthcare Appointment
When scheduling an appointment with your healthcare provider, take the following steps to ensure a productive discussion:
- Keep a bladder diary for at least 3-7 days prior to your appointment
- Make a list of your symptoms, including when they started and how they impact your daily life
- Write down any questions or concerns you want to discuss
- Bring a list of all medications, supplements, and herbal remedies you currently take[21]
Remember, incontinence is a common condition, and there is no need to feel embarrassed about seeking help. Your healthcare provider is there to support you and work with you to find the best solution for your individual needs.
By staying proactive and seeking professional help when needed, you can take control of your bladder health and maintain a high quality of life. Don’t hesitate to reach out for support and guidance on your journey to better bladder control.
Maintaining Long-Term Bladder Health
Achieving improved bladder control is a significant milestone, but it’s equally important to maintain healthy habits and practices to ensure long-term bladder health. By incorporating the following strategies into your daily routine, you can help prevent the recurrence of incontinence and promote optimal bladder function.
Continuing Pelvic Floor Exercises
Pelvic floor exercises should become a lifelong habit to maintain the strength and tone of your pelvic floor muscles. Aim to perform Kegel exercises at least 3-4 times per week, even if you no longer experience incontinence symptoms. This will help prevent future issues and ensure that your pelvic floor remains strong and supportive.[22]
Staying Hydrated and Maintaining a Healthy Diet
Continue to drink an adequate amount of water throughout the day to keep your bladder functioning properly and help prevent constipation, which can contribute to incontinence. Aim for 6-8 glasses of water per day, or more if you engage in physical activity or live in a hot climate.
Maintain a balanced, nutrient-rich diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Avoid foods and beverages that may irritate your bladder, such as caffeine, alcohol, and spicy or acidic foods.[23]
Regular Exercise and Stress Management
Engaging in regular physical activity not only supports overall health but also helps maintain a healthy body weight, which can reduce pressure on your bladder and pelvic floor. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.
Continue to practice stress management techniques, such as deep breathing, meditation, or yoga, to help reduce the impact of stress on your bladder function. Make time for relaxation and self-care activities that promote a sense of calm and well-being.
Regularly Reviewing Bladder Habits
Periodically assess your bladder habits and function to ensure that you’re maintaining good bladder health. Keep a bladder diary for a few days every few months to monitor your fluid intake, voiding frequency, and any incontinence episodes. If you notice any significant changes or concerns, don’t hesitate to consult your healthcare provider.[24]
By making these practices a part of your daily life, you can help ensure long-term success in managing incontinence and promoting optimal bladder health. Remember, maintaining bladder control is an ongoing process that requires patience, persistence, and a commitment to self-care.
Frequently Asked Questions
Common causes of urinary incontinence include pregnancy and childbirth, menopause, prostate problems, neurological disorders, age-related changes in the bladder and urethra, and certain medications. Lifestyle factors such as obesity, smoking, and excessive caffeine or alcohol consumption can also contribute to incontinence.
Pelvic floor exercises, also known as Kegel exercises, are most effective for stress incontinence, which is caused by weakness in the pelvic floor muscles. While they may also provide some benefit for urge incontinence, other techniques such as bladder training and lifestyle modifications may be more effective for this type of incontinence.
The time it takes to see results from pelvic floor exercises varies from person to person. Some people may notice improvements within a few weeks, while others may need to practice for several months to see significant changes. Consistency is key, and it’s important to perform the exercises regularly as directed by your healthcare provider or pelvic floor therapist.
Yes, dietary changes can play a role in managing urinary incontinence. Avoiding bladder irritants such as caffeine, alcohol, and spicy or acidic foods may help reduce symptoms. Staying hydrated and consuming a balanced diet rich in fiber can also help prevent constipation, which can contribute to incontinence.
You should seek professional help if your incontinence symptoms persist or worsen despite lifestyle changes and self-management strategies, if you experience pain or discomfort during urination, if you notice blood in your urine, or if your incontinence significantly impacts your quality of life. Your healthcare provider can help identify any underlying causes and recommend appropriate treatment options.
Yes, there are several medications that can help manage urinary incontinence, depending on the type and underlying cause. Anticholinergics and beta-3 agonists are commonly prescribed for urge incontinence, while alpha-blockers may be used for overflow incontinence related to prostate issues. Your healthcare provider can determine if medication is appropriate for your specific situation and discuss potential side effects.
In some cases, surgery may be recommended for treating urinary incontinence when conservative methods have been ineffective. Surgical options may include sling procedures, bladder neck suspension, or artificial urinary sphincter implantation, depending on the type and severity of incontinence. Your healthcare provider can discuss the potential risks and benefits of surgery and help determine if it is a suitable option for you.
Reference list
- Aoki, Y., Brown, H. W., Brubaker, L., Cornu, J. N., Daly, J. O., & Cartwright, R. (2017). Urinary incontinence in women. Nature Reviews Disease Primers, 3(1), 1-20.
- Dumoulin, C., Cacciari, L. P., & Hay-Smith, E. J. C. (2018). Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database of Systematic Reviews, (10).
- Lukacz, E. S., Santiago-Lastra, Y., Albo, M. E., & Brubaker, L. (2017). Urinary incontinence in women: a review. JAMA, 318(16), 1592-1604.
- Abrams, P., Cardozo, L., Wagg, A., & Wein, A. (Eds.). (2017). Incontinence 6th Edition. ICI-ICS. International Continence Society.
- Bo, K., Frawley, H. C., Haylen, B. T., Abramov, Y., Almeida, F. G., Berghmans, B., … & Meijlink, J. (2017). An International Urogynecological Association (IUGA)/International Continence Society (ICS) joint report on the terminology for the conservative and nonpharmacological management of female pelvic floor dysfunction. Neurourology and Urodynamics, 36(2), 221-244.
- Ayeleke, R. O., Hay-Smith, E. J. C., & Omar, M. I. (2015). Pelvic floor muscle training added to another active treatment versus the same active treatment alone for urinary incontinence in women. Cochrane Database of Systematic Reviews, (11).
- Wallace, S. A., Roe, B., Williams, K., & Palmer, M. (2004). Bladder training for urinary incontinence in adults. Cochrane Database of Systematic Reviews, (1).
- Wyman, J. F., Burgio, K. L., & Newman, D. K. (2009). Practical aspects of lifestyle modifications and behavioural interventions in the treatment of overactive bladder and urgency urinary incontinence. International Journal of Clinical Practice, 63(8), 1177-1191.
- Gormley, E. A., Lightner, D. J., Burgio, K. L., Chai, T. C., Clemens, J. Q., Culkin, D. J., … & Vasavada, S. P. (2012). Diagnosis and treatment of overactive bladder (non-neurogenic) in adults: AUA/SUFU guideline. The Journal of Urology, 188(6S), 2455-2463.
- Subak, L. L., Wing, R., West, D. S., Franklin, F., Vittinghoff, E., Creasman, J. M., … & Grady, D. (2009). Weight loss to treat urinary incontinence in overweight and obese women. New England Journal of Medicine, 360(5), 481-490.
- Hannestad, Y. S., Rortveit, G., Daltveit, A. K., & Hunskaar, S. (2003). Are smoking and other lifestyle factors associated with female urinary incontinence? The Norwegian EPINCONT Study. BJOG: An International Journal of Obstetrics & Gynaecology, 110(3), 247-254.
- Imamura, M., Williams, K., Wells, M., & McGrother, C. (2015). Lifestyle interventions for the treatment of urinary incontinence in adults. Cochrane Database of Systematic Reviews, (12).
- Nygaard, I., Girts, T., Fultz, N. H., Kinchen, K., Pohl, G., & Sternfeld, B. (2005). Is urinary incontinence a barrier to exercise in women?. Obstetrics & Gynecology, 106(2), 307-314.
- Sims, J., Browning, C., Lundgren-Lindquist, B., & Kendig, H. (2011). Urinary incontinence in a community sample of older adults: prevalence and impact on quality of life. Disability and Rehabilitation, 33(15-16), 1389-1398.
- Felde, G., Ebbesen, M. H., & Hunskaar, S. (2017). Anxiety and depression associated with urinary incontinence. A 10-year follow-up study from the Norwegian HUNT study (EPINCONT). Neurourology and Urodynamics, 36(2), 322-328.
- Elstad, E. A., Taubenberger, S. P., Botelho, E. M., & Tennstedt, S. L. (2010). Beyond incontinence: the stigma of other urinary symptoms. Journal of Advanced Nursing, 66(11), 2460-2470.
- Landefeld, C. S., Bowers, B. J., Feld, A. D., Hartmann, K. E., Hoffman, E., Ingber, M. J., … & Trock, B. J. (2008). National Institutes of Health state-of-the-science conference statement: prevention of fecal and urinary incontinence in adults. Annals of Internal Medicine, 148(6), 449-458.
- Lukacz, E. S., Sampselle, C., Gray, M., MacDiarmid, S., Rosenberg, M., Ellsworth, P., & Palmer, M. H. (2011). A healthy bladder: a consensus statement. International Journal of Clinical Practice, 65(10), 1026-1036.
- Kuismanen K., Nieminen K., Karjalainen K., Lehto K., Pelvic floor muscle training in the prevention of stress urininary incontinence. European Journal of Obstetrics, Gynecology, and Reproductive Biology. 2022 Mar;270:168-173. doi: 10.1016/j.ejogrb.2021.12.015. Epub 2021 Dec 20.
- Davis, N. J., Vaughan, C. P., Johnson, T. M., Goode, P. S., Burgio, K. L., Redden, D. T., & Markland, A. D. (2013). Caffeine intake and its association with urinary incontinence in United States men: results from National Health and Nutrition Examination Surveys 2005-2006 and 2007-2008. The Journal of Urology, 189(6), 2170-2174.
- Sinclair, A. J., & Ramsay, I. N. (2011). The psychosocial impact of urinary incontinence in women. The Obstetrician & Gynaecologist, 13(3), 143-148.
- Wood, L. N., & Anger, J. T. (2014). Urinary incontinence in women. BMJ, 349.
- Alperin, M., & Diker, M. (2017). Evaluation and management of pelvic floor disorders in older women. Current Opinion in Obstetrics and Gynecology, 29(5), 335-341.
- Varghese, J., & Kelleher, C. (2020). The management of overactive bladder syndrome. Current Opinion in Urology, 30(1), 15-21.
