OVERACTIVE BLADDER:

Have you ever thought about your bladder control or how often you
urinate each day? Probably not, unless you’ve experienced a bladder
control problem like overactive bladder.  Overactive bladder (OAB) is
a condition in which the bladder cannot hold urine normally. One of
the most common symptoms of this health problem is urinary
incontinence or leaking urine. Many people suffer in silence, but if you
are currently experiencing a bladder-related difficulty you are truly not
alone. It’s estimated that at least 33 million Americans have overactive
bladder. (1)

Sometimes a person experiencing overactive bladder doesn’t have

any underlying health problem. Other times, an overactive bladder can
be the result of medications or other more serious health issues, such
as diabetes, kidney disease, multiple sclerosis (MS) or Parkinson’s
disease. (2) OAB can also occur after surgery or childbirth. How much
is too much when it comes to urination? People with OAB typically
have to urinate more than 8 times per day or more than once at night.
(3)

It’s crucial to address overactive bladder symptoms right away. Early

treatment can reduce, or even completely get rid of, the highly
unwanted symptoms. (4) With some time and effort, there are several
very doable and natural ways you can overcome an overactive
bladder.

What Is an Overactive Bladder? Symptoms to Look For

Overactive bladder is a syndrome, or a set of symptoms, that is

believed to be due to sudden contractions of the muscles in the wall of
the bladder. (5) When you have overactive bladder syndrome, the
muscles controlling bladder function start acting involuntarily. This
often leads to urinary incontinence or loss of bladder control. The
urine leakage experienced by someone with OAB can be as little as
several drops to up to several ounces. Sometimes, incontinence can
be a sign of something simple like drinking way too many caffeinated
beverages on a daily basis. Other times the underlying cause can be
something more serious.

An overactive bladder is said to account for 40 to 70 percent of

incontinence. (6) What is incontinence? Incontinence is a lack of
voluntary control over urination or defecation. When you have
overactive bladder, you can experience urinary incontinence or loss of
control over urination.

There are actually two different types of overactive bladder. “Dry” is

when you have a sudden, urgent need to urinate many times during
the day. “Wet” means you have the sudden, urgent need to urinate
and you experience bladder leakage, which is also referred to as urge
incontinence. Both “dry” and “wet” can occur without any underlying
health condition. (7) An estimated 60 percent of OAB patients have
dry OAB (no leakage) while 40 percent have wet OAB (urine leakage).
(8)

OAB symptoms can differ on an individual case basis. Common

symptoms of an overactive bladder include: (9)

 an urgent need to urinate

 urine leakage
 frequent trips to the bathroom

These symptoms can be serious life disruptors during the waking and

sleeping hours of a person’s life. Having to constantly go to the
bathroom, and not knowing when you might have urine leakage, can
cause a lot of stress. If you already have overactive bladder, then you
know how important it is to be near a bathroom at all times.

You’re probably wondering just how many trips to the bathroom per
day is considered normal. An OAB sufferer typically feels the need to
urinate eight or more times in a full day or 24 hour period. This urgent
need to relieve oneself might even exist when fluid intake is low. (10)
Causes and Risk Factors

Aging

OAB occurs in both men and women. It’s possible to have overactive

bladder at any point in your life. But, it’s especially common in older
adults. The prevalence of OAB in people younger than 50 years of
age is less than 10 percent. After the age of 60, the prevalence
increases to 20 to 30 percent.  (11)

The following are some of the other most common underlying causes
and risk factors associated with OAB symptoms: (12)

Nerve Damage

A healthy, normal functioning bladder holds urine until it gets full and

is prompted to empty by nerve signals. However, when nerve damage
occurs in the body, the muscles surrounding the urethra (the tube that
takes urine out of your bladder) can be too loose. This undesirable
looseness can cause someone to become incontinent. What can
cause nerve damage that can then lead to bladder leakage? Some
possibilities include:

 Back or pelvis surgery

 Diabetes
 Herniated disc
 Multiple sclerosis
 Parkinson’s disease
 Radiation
 Stroke

Weak pelvic muscles

When a man or woman’s pelvic floor muscles are weak, bladder

control issues can happen. The pelvic floor muscles are like a sling
that holds up the uterus and bladder. For women, a pregnancy and
childbirth can often lead to a stretching and weakening of the vital
pelvic floor muscles.  When pelvic floor muscles are compromised for
this reason or another, the bladder can then sag out of place.
The opening of the urethra also stretches and urine easily leaks out.

Menopause

For women, the bladder often changes after the body goes
throughmenopause and makes OAB more likely. One theory is that
there is a loss of estrogen that makes up bladder tissue. Or, it’s just
due to aging or a combination of both.

Extra weight or obesity

Need another reason to aim for a healthy waistline? Carrying around

extra pounds is linked to OAB and urine leaks. This makes a lot of
sense since excess weight puts more pressure on the bladder.

Diuretic medications

Diuretics or water pills are very commonly prescribed for high blood

pressure. These medications cause your body to get rid of water and
salt faster through the urine. As a result, this can cause the bladder to
fill up faster and possibly leak.

Other causes behind some OAB symptoms include bladder stones,

urinary tract infection (UTI), urethral strictures, benign prostatic
enlargement (BPH) or bladder tumors. Often, no apparent cause of
overactive bladder can be determined. This is called idiopathic
overactive bladder. (13)

Overactive Bladder vs. Urinary Incontinence

Overactive Bladder

 Condition in which the bladder can no longer hold urine normally.

 Often feel a sudden urge to urinate or experience an accident.
  Defining symptom is urgency, or the inability to postpone
urination.
 OAB is typically a chronic problem
 Often requires strengthening of pelvic floor muscles to get rid of
symptoms like urinary incontinence.
 Symptoms including urinary incontinence are ongoing.
 Bladder muscle problems at the root of it.
 Can result from regularly consuming alcohol and caffeine in large
quantities.
 Serious health conditions can lead to OAB including a stroke,
diabetes, kidney disease, multiple sclerosis (MS), or Parkinson’s
disease.

Urinary Incontinence

 Is when you lose control of your bladder.

 Isn’t a condition; it’s a symptom.
 Is a symptom of OAB.
 Can be caused by a loss or weakening of control over the urinary
sphincter.
 Can be a sign of something simple like a singular occasion of too
much fluid consumption, a temporary problem.
 Is a common symptom of a UTI along with a burning sensation
during urination and/or blood in the urine.

Conventional Treatment

Conventional treatment typically involves prescription medications,

specifically antimuscarinic drugs, that aim to calm the bladder.  The
seven common drugs for overactive bladder include: darifenacin
(Enablex); fesoterodine (Toviaz); mirabegron (Myrbetriq); oxybutynin
(Ditropan XL, a skin patch called Oxytrol, a topical gel called Gelnique,
and generic); solifenacin (Vesicare); tolterodine (Detrol and generic,
Detrol LA) and trospium (Sanctura, Sanctura XR and generic).
An analysis of these drugs demonstrated that none of these
medications are obviously better than the others. What difference did
they find? In addition to cost variations, there were also different side
effects including constipation, dry mouth, drowsiness, blurry vision and
dizziness. Even most conventional doctors will hopefully tell you to try
lifestyle modifications before turning to medications. (14)

In more serious cases, a doctor may inject botulinum toxin (BOTOX®)

to calm the bladder muscles. Again, this treatment is not without
possible and often serious side effects including urinary tract infection,
urinary retention (not being able to empty the bladder completely),
hematuria (blood in the urine), fatigue and insomnia. (15)

8 Natural Remedies for an Overactive Bladder

1. Kegel Exercises

If a weak pelvic floor is at the root of your OAB then kegel

exercises can help a lot. These pelvic floor exercises can be done
anywhere at anytime and they benefit both men and women.  When
done regularly, they can really help an overactive bladder.

Melody Denson, MD, a board-certified urologist with the Urology Team

in Austin, TX, recommends these exercises for OAB. She says, “They
will trigger a reflex mechanism to relax the bladder. If you feel a
tremendous urge to urinate, doing a kegel before you run to the
bathroom will help settle down the bladder spasm and help you hold it
until you get there.” (16)

2. Avoid Dietary Triggers

Significantly reduce the following foods and drinks that are known to

contribute to overactive bladder: (17)

 Alcohol
  Caffeinated beverages and foods
 Citrus juices and fruits
 Soda and other carbonated beverages
 Spicy foods
 Artificial sweeteners
 Milk and milk products
 Sugar and high sugar foods (also don’t overdo it on honey and
choose a high quality honey to use)

Caffeine, alcohol and certain medications like diuretics are known to

be major causes of acute incontinence, especially in the elderly
population. (18) Cranberry juice is surprisingly another thing to avoid if
you have OAB. Although cranberry juice is often recommend
for bladder health, it actually acts as an irritant if you have OAB. (19)

3. Watch Fluid Intake

It’s essential to drink enough water each day to avoid dehydration.

However, if you are drinking too many liquids right before bed, you are
more likely to need to empty your bladder. Many OAB sufferers have
nocturia, which is the need to urinate several times a night. This is
obviously very disruptive to a good night’s sleep. Additionally, a really
sound sleeper may not get out of bed fast and can end up
unintentionally wetting the bed. To reduce this risk and OAB
symptoms at night, it’s recommended to limit fluid intake before
bedtime. One suggestions is to not drink any liquids after 5 or 6 p.m.
(20)

4.  Double-Void

Another natural way to help with OAB symptoms, especially at night,

is to double-void. This means that you urinate not once, but twice
before going to bed. Melody Denson, MD (board-certified urologist)
recommends, “Go to the bathroom, then brush your teeth and go
through the rest of your bedtime routine. Then, just before you’re
about to lie down — even if you don’t feel like you have to go — try to
urinate and see if you can squeeze out another tablespoon or so.” (21)
5.  Schedule bathroom trips

To help retrain your bladder, you can try keeping a daily dairy
of urinary urges and trips to the bathroom, as well as any urine
leakage. After you figure out how many times you’re going to
the bathroom daily, you can start scheduling your trips, adding on
about 15 minutes to the normally expected time. Even if you don’t
have to go to the bathroom, stick with the scheduled times. As time
passes, you can increase the amount of time that passes between
urinations. This is meant to improve bladder control. (22)

6.  Delay Urination

Delaying urination is another part of a typical bladder retraining

technique. It may not sound pleasant, but if you can hold out another
few minutes after feeling the urge to urinate, you can help retrain your
bladder. By gradually increasing the holding time, you can eventually
and ideally go at least three to four hours without having to go to the
bathroom. At some points, if you find that you really just can’t hold it
any longer, use the bathroom (I don’t want you to have a visible
accident!), but stick to your next scheduled urination time. (23) Using
relaxation techniques, such as deep breathing, can help make the
delay time more bearable.

7. Try Acupuncture

A study published in the British Journal of Urology offers another

natural treatment option for OAB: acupuncture! The study’s 20
subjects received acupuncture treatment once per week for a total of
10 weeks. Each treatment session was 30 minutes long and targeted
acupuncture points SP6, CV4 (RN4) and KI3.  The results of this study
were excellent: 77 percent of patients with idiopathic detrusor
instability were symptomatically cured. (24, 25) Idiopathic detrusor
instability (IDI) plays a role in OAB because it a common cause of
lower urinary tract storage symptoms including urgency, frequency
and urge incontinence. (26)

8. Stop Smoking
The reasons to stop smoking cigarettes are basically endless. Here is
another. Smoking not only irritates the bladder, it also increases the
risk of bladder cancer.  Smoking cigarettes can also lead to coughing
spasms that increase problems with stress incontinence. (27) Stress
urinary incontinence occurs when the bladder leaks urine during
physical activity or exertion including coughing or lifting something
heavy. (28) Anyone who smokes and is dealing with overactive
bladder should quit smoking right away.

Precautions and Proper Diagnosis

The main symptoms of OAB can also occur in other health conditions
like bladder cancer, urinary tract infection (UTI) and enlarged
prostate. Seeing blood in your urine is not a symptom of OAB. (29)

A sudden and frequent need to urinate is common in both OAB and a

UTI. How can you tell the difference between these two urinary health
issues? Unlike OAB, a UTI also comes with other symptoms such as
discomfort while urinating. In addition, OAB symptoms are continuous
while UTI symptoms are sudden and may also include a fever. (30)

Overflow incontinence is characterized by the involuntary release of

urine from an overfull urinary bladder, often in the absence of any urge
to urinate. This condition is not associated with OAB. It typically
occurs in people who have a blockage of the bladder outlet, which can
occur with benign prostatic hyperplasia, prostate cancer or a
narrowing of the urethra. Overflow incontinence can also occur when
the muscle responsible for removing urine from the bladder is too
weak to empty the bladder in a normal way. (31)

It is very important to see a doctor to ensure a proper diagnosis if you

experience any changes in your urine and/or urination habits.

Final Thoughts
I don’t want an overactive bladder to keep you chained to your home
or more specifically, to your home bathroom. I hope these natural tips
will help you to regain control of your bladder as well as your life. It’s
easy to take aspects of our health for granted.

The older you get, the more likely overactive bladder may be, but
please don’t just write it off as a normal part of aging that you have to
deal with for the rest of your life. OAB symptoms are something that
you have the power to improve, and hopefully eliminate, if you’re
willing to make the changes and put in the effort required for natural
treatment.

Don’t put off addressing your overactive bladder symptoms.

Remember that early treatment can reduce or even completely get rid
of unwanted OAB symptoms.

When my bladder issues first started, a psychic and a spiritual intuitive both told
me the main cause was anxiety. I didn't listen until my urologist, a Yale Medical
School graduate, said the same thing. The nerves in your brain connect to the
nerves in your bladder, he explained, so anxiety can lead to hypersensitive
bladder nerves.

After learning this, I think I figured out what happened to me. I was dealing with
crippling insomnia when my bladder issues started, and I'd become obsessive
about everything that could keep me up, my bladder included. I'd lie in bed for a
few minutes then get up to pee again and again out of fear that if I didn't, I
wouldn't sleep. By thinking about my bladder so much, I must have built up the
connections between it and my brain, developing a hyper-awareness. That's my
theory, at least.

This is just one way that anxiety can lead to bladder issues. Whatever the
mechanism, it's pretty clear that it does. One 2016 study in  Urology  found that
overactive bladder patients had more anxiety than controls. "Mental stress can
cause increase autonomic nervous system activity," says Ramin. "This leads to
increased bowel and bladder activity. Increased bowel leads to irritable bowel
syndrome (aka IBS). Increased bladder activity leads to overactive bladder."
Stress reduction can mean many different things, from seeing a therapist to
spending time doing things you enjoy. If you have issues with peeing at night,
doing something relaxing before bed can be a huge help (taking a bath helps for
me).

What can I eat or drink for my

overactive bladder?
Pumpkin seeds

Pumpkin seeds are packed with omega-3 fatty acids, which have anti-

inflammatory properties. One studyTrusted Source found that pumpkin seed
oil improves abnormal urinary function and reduces symptoms of OAB.

Another Japanese study found that pumpkin seeds and soybean seed extract

also significantly reduced incontinence. Participants took five tablets of this
processed food two times a day for the first two weeks and then three tablets
a day for the next five.

Shop online for pumpkin seeds.

Kohki tea

Kohki tea is the extract of a subtropical plant in southern China. This sweet
tea is sold over the counter in Japan and is high in antioxidants. It’s also
shown to have protective effects on the bladder.

One study found that kohki tea had a significant protective effect on bladder

function and contractile responses in rabbits with partial bladder obstruction.

Other bladder-friendly drinks include:

  plain water
 soy milk, which may be less irritating than cow’s or goat’s milk
 cranberry juice
 less acidic fruit juices, such as apple or pear
 barley water
 diluted squash
 caffeine-free teas like fruit teas

Eating to reduce constipation

Sometimes constipation can place extra pressure on your bladder. You can

prevent constipation by exercising regularly and including more fiber in your
diet. Foods high in fiber include beans, whole-wheat breads, fruits, and
vegetables.

The Cleveland Clinic recommends eating 2 tablespoons of a mixture of 1 cup

of applesauce, 1 cup unprocessed wheat bran, and 3/4 cup of prune juice
every morning to promote bowel regularity.

What foods and drinks to avoid

While you may want to drink less liquid so you don’t have to urinate as often,
you should still make sure you stay hydrated. More concentrated urine,
usually darker in color, can irritate your bladder and cause more frequent
urination.

Other foods and drinks can contribute to OAB symptoms, including:

 alcohol
  artificial sweeteners
 chocolate
 citrus fruits
 coffee
 soda
 spicy foods
 tea
 tomato-based foods

You can test which drinks or foods irritate your bladder by eliminating them
from your diet. Then reincorporate them one by one every two to three days at
a time. Permanently eliminate the particular food or drink that worsens your
symptoms.

Other irritants

You can reduce the amount of times you get out of bed by not drinking two to
three hours before you sleep.

It’s also recommended to refrain from smoking. Smoking can irritate the

bladder muscle and cause coughing, which often contributes to incontinence.

What can exercise do for an OAB?

Losing weight

Extra weight can also increase the pressure on your bladder and cause stress
incontinence. Stress incontinence is when urine leaks after you do something
that increases pressure on the bladder, like laughing, sneezing, or lifting.
While eating healthy foods can help you lose excess weight, getting regular
exercise like strength training can help with long-term management.

Research shows that women who are overweight and have incontinence had
less episodes of OAB. One study found that women with obesity who lose 10
percent of their body weight saw improved bladder control by 50 percent.

Simple exercises to overcome an overactive bladder »

Kegel exercises and muscle training

You can also do special pelvic floor exercises, or Kegel exercises, in addition
to regular exercise. Kegel exercises strengthen the muscles to minimize
involuntary contractions and improve posture. It’s also one of the safest
behavioral therapies without side effects and complications.

To do Kegel exercises:

1. Try stopping your urine mid-stream when going. The muscles you use
are pelvic floor muscles. This is what you’ll focus on contracting during
Kegel exercises.
2. Focus on tightening those muscles when you have an empty bladder.
Hold this position for about five seconds at a time. Relax the muscles
and then repeat five times. As your muscles get stronger, increase the
duration to 10 seconds and 10 repetitions. Perform the exercises 10 or
more times a day.
3. Breathe normally when doing these exercises.
4. Avoid squeezing your stomach, thighs, or buttocks instead of your pelvic
floor muscles.
You can also talk to a physical therapist to see if you’re squeezing the right
muscles.

Yes, Kegel exercises works for men, too »

Bladder retraining

Overtime OAB causes your bladder muscles to react a certain way. Bladder
retraining can help reboot your bladder muscles. The idea is to let the urge to
urinate pass before going to the bathroom and gradually work your way
toward longer holding times. Bladder retraining also works best alongside
Kegel exercises.

Perform the following steps to train your bladder:

 Keep a journal to determine how frequently you go to the bathroom.

 Delay urination with small intervals. Once you feel the need to pee, see
if you can hold off for five minutes and work your way up.
 Schedule trips to the bathroom. You can keep a journal to see how
often you need to go and delay that time. You can start with 10 minute
delays and work your way up to every three to four hours. Most women
should be able to wait three to six hours between bathroom breaks.
 Perform Kegel exercises regularly.

A bladder-retraining program can take six to eight weeks to prove effective.

What happens if these remedies

don’t work?
Talk to a doctor if your symptoms are interfering with your overall health. Let
them know if you’ve tried these remedies. Your doctor will work with you to
find an appropriate treatment. This may include OAB medications or surgery.
Read more about the surgical options for OAB here.

 Monitor your fluid intake. Start by keeping a fluid diary. Write

down how much and when you drink during the day. Most experts
recommend decreasing total fluid intake by 25 percent. In
particular, cutting back on fluids before bedtime is recommended.
However, don't drink less than 1 liter a day (about 34 ounces, or a
little over four 8-ounce cups).
 Cut out carbonated beverages (regular, diet, caffeine-free,
sparkling waters). It's well-documented that carbonated beverages
are associated with overactive bladder.
 Cut back on caffeine. There's conflicting evidence about the
effect of caffeine on urinary urgency. Experts have found that some
people who cut back or avoid caffeine experience relief of their
symptoms.
 Limit alcohol. Evidence of a connection between alcohol and
urinary urgency is inconsistent. Experts may recommend cutting
back or cutting out alcohol to see if symptoms improve.
 Skip artificial sweeteners (in beverages and foods). Artificial
sweeteners (acesulfame K, aspartame, sodium saccharin) seem to
increase urinary frequency and urgency.
 Eat a vitamin-rich diet. Vitamin C from fruits and vegetables is
associated with decreased urinary urgency. However, supplemental
vitamin C, especially at high levels, is associated with worsening
symptoms. Studies have found that vitamin D deficiency is
associated with increased urination. So, getting enough vitamin D
may be protective. Good sources of vitamin D include fish
(swordfish, salmon, tuna and sardines), fortified milk and yogurt,
and eggs.
Did you know that the foods you eat and drink can have an important
impact on both your bladder and overall health? In fact, some foods
can help prevent illnesses while others can cause disease.

Try these easy steps to boost your bladder health.

1. Drink water.

Staying hydrated is vital. Aim to drink at least two liters, about 64

ounces, of water daily. This rule holds true for most, unless they have
a condition like a heart problem or are following their doctor’s advice.
Drinking water throughout the day helps to dilute urine and prevent
kidney stones. Too few fluids can cause highly concentrated, dark
yellow urine that comes with a foul odor and irritates the bladder. That
can cause you to use the bathroom more frequently and also affect
your ability to control your urine. Not drinking enough water also
causes dehydration, which encourages the growth of bacteria. This
can cause a urinary tract infection or the formation of stones in the
urinary tract.

2. Add lemon and lime.

The citric acid in these fruits helps to prevent kidney stones and has
added benefits for some patients who have had a surgery known as a
“urinary diversion.” Natural lemon or lime juice can be added to water,
used in salad dressings, or sprayed onto food for extra flavor, or made
into homemade lemonade or limeade (without added sugar). Shoot for
a half cup of lemon or lime juice every day.

3. Choose healthy fats.

Focus on foods rich in healthy fats, like nuts, olive oil or organic
canola oil, vegetable oil, avocados, and flaxseed. Certain fish, such as
sablefish, salmon, trout, herring, and sardines are also good sources.
Avoid fried, charred, or processed meats, as well as packaged and
canned goods, bleached flours or rice, and sugar. Instead, stick to
whole grain foods.

4. Extra Virgin Olive Oil (EVOO) every day.

Use EVOO in your recipes, and aim for three tablespoons a day. This
specific olive oil has been shown to help lower heart disease and
cancer risk, decrease blood pressure, blood glucose and insulin levels,
and reduce inflammation.

5. Fruits and vegetables are a must.

Eat at least five servings of fruits and vegetables every day. It may
sound like a lot, but one serving is equal to only a half cup. At each
meal, try to fill at least two-thirds of your plate with vegetables, fruits,
whole grains, or beans, and the other third with a protein like chicken
or fish. Remember that one serving of fruit typically has twice the
calories of a single vegetable serving, so try to eat more vegetables
than fruit. 

6. Add cruciferous vegetables to your diet.

Broccoli, cauliflower, Brussel sprouts, arugula, collard greens, turnips,

and kale are known as “cruciferous” vegetables. Along with EVOO,
these vitamin powerhouses have been shown to protect against
cancer because they contain something called “isothiocynates.” These
are potent antioxidants that fight cancer by protecting your cells from
damage and fighting cancer-causing agents. They also help reduce
inflammation, which can cause cancer, and they can also slow the
growth of cancer. Cruciferous vegetables are good for your bladder,
but also the kidney and prostate. So include lots of these vegetables in
your diet. Keep in mind that they can lose their health benefits by up
to 50 percent when cooked in water, so avoid boiling them. Instead,
eat them raw or lightly steam them in a bit of extra virgin olive oil and
garlic

7. Avoid bladder irritants.

Certain foods and fluids can cause bladder irritation, which can cause
an overactive bladder, leading to leakage and increased urgency and
frequency. Avoid spicy foods, caffeinated and carbonated beverages,
chocolate, tea, vinegar, orange juice, tomato-based foods, or alcoholic
beverages. Try to cut these from your diet or dilute them with water to
reduce the impact on your bladder. Quit using tobacco, which is a
bladder irritant, and the leading cause of bladder cancer and other
conditions.
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.
6 of 14

Vitamin D
Play VideoVitamin
D promotes calcium intake and good bone health. Research
suggests that it can also reduce the risk of incontinence.

A 2010 study found that women 20 years and older who had vitamin D levels
that were in a normal range were less likely to have any type of pelvic floor
disorder, including incontinence.

Unfortunately, many women are short on the sunshine vitamin. Be sure to

meet your daily requirement (600 IU of vitamin D a day for women) with
fortified milk, eggs, and fish.
Types of Incontinence
Incontinence can be divided into two main types - urinary and faecal incontinence. The
first one refers to inability to control urine flow, while the second type is marked by
inability to control bowel movements. Both types of incontinence are further divided
into temporary and persistent. Urinary incontinence is more common than inability to
control bowel movements and is further subdivided into the following types:
Stress incontinence. This type of incontinence actually does not have anything to do
with stress as such but it is related to pressure to urinary bladder such as overweight,
pregnancy, sneezing, lifting heavy objects, exercise and some medical conditions.
Overflow incontinence. People with this type of incontinence usually have difficulties
emptying their urinary bladder. Overflow incontinence most often affects men.
Urge incontinence or overactive bladder. This type of incontinence is characterized
by so strong urge to urinate that the patient has problems reaching to the toilet in time.
It is usually a result of injury to nerves or muscles which help control urinary flow but it
can also be caused by some medical conditions.
Functional incontinence. Urine leaking with this type of incontinence most often
affects the elderly suffering from physical or/and mental diseases such as Alzheimer’s
disease and arthritis preventing them from reaching the toilet in time.
Mixed incontinence. It is possible to leak urine due to two types of incontinence
simultaneously, most often due to overactive bladder and stress incontinence. Mixed
incontinence typically affects women.
Total incontinence. This is the severest type of incontinence and it is marked by
complete loss of control over urinary bladder resulting in a constant urine leakage.
Bedwetting. This type of incontinence is seen in children and is most often a result of
the immaturity of the urinary bladder. Bedwetting in young children (by about the age
of 5 years) is normal, while occasional “night accidents“ in older children usually are not
a cause of concern either. But if bedwetting persists, it is necessary to seek medical
attention because in rare cases, it can be a sign of an underlying medical condition.
It is crucial to establish the type of urinary incontinence the patient is suffering from
because the treatment of incontinence depends on the underlying cause which is
identified a lot easier once the type of incontinence has been diagnosed. Treatment
varies greatly from one patient to another, the underlying cause and its severity. The
embarrassing problem can be often treated with simple lifestyle changes but it may also
need more invasive treatments including surgery. But unfortunately, even surgery may
not be able to “fix“ the problem in all patients. In this case, the doctor can prescribe
treatments to ease the condition.
Identification of the underlying cause is also crucial for treatment of faecal
incontinence. This problem is most often caused by diarrhoea, constipation and
haemorrhoids, and can be successfully treated with dietary changes in most cases.
Faecal incontinence caused by a medical condition always requires treatment of the
condition which is responsible for faecal leakage and may involve treatment with
medications or surgical treatment, or a combination of both.

NATURAL REMEDIES FOR URINARY INCONTINENCE

health urinary incontinence
Urinary incontinence is commonplace among Seniors. When control over bladder function is
lost, two types of conditions can emerge: stress incontinence (if the muscles involved become
weakened) or overactive bladder syndrome (when related muscles become hyperactive).

The first case is characterised by a tendency to unintentional urine loss due to physical
movementor activity; the second condition involves a sudden urge to urinate that cannot be
controlled, often accompanied by an inability to pass urine.

Treatment varies across individuals – visiting your doctor at the slightest of symptoms is of great
importance. The clinical guidelines and recommendations you will be given can be
complemented with a series of household remedies which will make this very inconvenient
situation way more bearable.

The foods with the highest effectiveness in alleviating these conditions are the following:

• Berries
• Sage
• Rosemary
• Sesame
• Nettle
• Cinnamon
• Bearberry
• Saw palmetto
• Horse chestnut
• Witch-hazel
• Parsley
• Onion
• Garlic

These herbal remedies can be incorporated into your daily diet as herbal infusions, soups or
seasonings. To make them palatable enough for you, just make your own choice according to
your tastes.
Baths can be a good treatment choice too – besides their relaxing properties, you may do
strengthening exercises while you are at it. For this you will need to grab a hold of the following:

• 1 head of garlic
• A bunch of hawthorn flowers
• Half a litre of water
Get started by mashing the garlic cloves and then placing them in a small dish – in the
meantime, prepare an infusion of the bunch of flowers. 20 minutes on, add it all together into
the bathtub.
While in the water, it is highly advisable to do pelvic-floor exercises. For this you may want to
sit comfortably and squeeze the area around your urethra and your bladder and hold the squeeze
for a minute, then relax those muscles. This needs to be done several times in a row.

Kegel exercises are the most widespread type of pelvic-floor exercises – they are particularly
oriented to women. Kegel exercises are based on the repeated contraction and relaxation of
the pubococcygeus muscle. Thanks to this there is a strengthening of the muscles that support
the bladder while keeping the organs inside the pelvis in place. To do these exercises, just follow
the sequence of movements below:

• Tense up the muscles in your vagina for 3 seconds, then relax them.

• Contract and relax those same muscles alternately as fast as you can.
• Imagine you are holding and object with your vagina, then hold that position for 3 seconds
and then relax.

Of each of these exercises, between 10 and 15 repetitions should be made up to 3 times a day.
Before getting started, it is recommended that you empty your bladder.

In line with this, magnesium baths using Epsom salts can be of huge help as well.

If you are suffering from this condition you should not by any means feel ashamed. According to
a study published in  Revista de Atención Primaria (Journal of Primary Health Care) by Eselvier
–“Prevalence of urinary incontinence and linked factors in men and women over 65”-, up to
14% of men and 30% of women over 60 are incontinence-sufferers.

What matters the most if you are affected by this condition is keeping your smile and remaining
in good spirits – there is a solution to every problem!

 Back

5. Practice yoga
Trying out the ancient art of yoga may go some way to reducing symptoms of
urinary incontinence, according to the University of California, San Francisco
(UCSF).

Practicing yoga may help to reduce some of the symptoms of urinary incontinence.
UCSF found that yoga could help people with urinary incontinence gain more
control over urination and avoid accidental leakage.

Individuals who took part in a yoga program that was designed to improve
pelvic health had a 70 percent reduction in their urine leakage.

The researchers indicated that yoga could improve urinary incontinence for
multiple reasons.

Incontinence is often connected with anxiety and depression, so people living

with incontinence may benefit from the mindful meditation and relaxation side
of yoga.

Regularly practicing yoga might also help to strengthen pelvic floor muscles
that support the bladder and safeguard from incontinence.

The Yoga Journal recommends the following Viniyoga sequence to help

create pelvic stability:

1. Hook Lying with a block

2. Reclining Bound Angle Pose

3. Two-Footed Pose

4. Reclining Wide-Legged Hand-to-Big-Toe Pose

5. Legs-up-the-Wall Pose
A systematic review of all papers written about urinary incontinence in
2005–2015 discovered that surgery outranks all other methods of
treating incontinence. Surgery was successful in 82 percent of cases
compared with 53 percent for pelvic floMedications

Medications commonly used to treat incontinence include:

  Anticholinergics. These medications can calm an overactive
bladder and may be helpful for urge incontinence. Examples
include oxybutynin (Ditropan XL), tolterodine (Detrol), darifenacin
(Enablex), fesoterodine (Toviaz), solifenacin (Vesicare) and
trospium (Sanctura).

 Mirabegron (Myrbetriq). Used to treat urge incontinence, this

medication relaxes the bladder muscle and can increase the
amount of urine your bladder can hold. It may also increase the
amount you are able to urinate at one time, helping to empty your
bladder more completely.

 Alpha blockers. In men with urge or overflow incontinence,

these medications relax bladder neck muscles and muscle fibers
in the prostate and make it easier to empty the bladder. Examples
include tamsulosin (Flomax), alfuzosin (Uroxatral), silodosin
(Rapaflo), doxazosin (Cardura) and terazosin.

or exercises and 49 percent for drug treatment.

Since 2007, Aaron Michelfelder, MD, chair of family medicine at Loyola

University Chicago School of Medicine and Health System, has used
mindfulness-based therapies to treat more than 900 people with overactive
bladder (OAB). According to Dr. Michelfelder, 100 percent of his patients have
improved control over their symptoms.

“Most people notice an improvement in just two or three sessions,” he says.

The sessions work like this: Patients sit with their eyes closed for 15 minutes,
breathing deeply as Michelfelder guides them through a series of relaxation
and visualization techniques, prompting them to picture the physical
connection between their bladder and brain.
After their initial session, Michelfelder sends patients home with a recording of
his voice, so they can practice at home. They keep it up twice a day, every
day, for at least eight weeks.

As simple as it sounds, patients rave about the technique. “The therapy has
allowed me to successfully recognize the link between my brain and bladder
to manage my incontinence and remain virtually accident-free,” Anna Raisor,
one of Michelfelder’s patients, said in a news release.

Mounting evidence shows she’s not alone. For many people with OAB,
mindfulness can be an effective way to control symptoms.

According to the Urology Care Foundation, 33 million Americans struggle with

OAB. If you’re one of them, here’s how mindfulness meditation can help.

Mindfulness Meditation: A Tool for Overactive Bladder

Overactive bladder is a catchall name for a group of bladder control problems.

Some patients may have to go to the bathroom too often, more than eight
times a day. Others may experience painful urges to urinate at inappropriate
times or even leak urine before they make it to the bathroom.
It's a complicated condition that often lacks any single cause and can be
affected by food or drink, the degree of muscle tone in the pelvis, or even
psychological problems like anxiety or depression.

These complex factors make OAB difficult to treat — but for some,
mindfulness is an invaluable tool.

Broadly speaking, mindfulness is any practice designed to help people learn

to focus their attention. This is an important skill for people with OAB.

That’s because the effects of OAB are physical and psychological. Afflicted
people struggle to contain their panic and anxiety when symptoms — frequent
and nearly irresistible urges to urinate — strike. These feelings also make the
symptoms worse. It’s a vicious cycle.

When properly practiced, though, mindfulness helps on three fronts: It lessens

the sense of dread, and reduces the urge to urinate, and can help prevent
episodes of leakage by calming patients down.

“Mindfulness therapy is a form of brain training,” Michelfelder explains. “It

teaches patients that they can use their brain to regain control over their
attention, their minds, and ultimately their bladders.”
People with OAB use this training to acquire coping skills that make their lives
a little easier.

For example, they learn to defuse the sense of panic that comes with urinary
urges; they’re better able to spot and correct bad habits — like excess fluid or
caffeine intake — that aggravate their condition; and they’re able to focus their
attention away from bladder pangs when they strike.

In a small study published in the Journal of Urology. Michelfelder and

colleagues introduced 10 people with OAB to mindfulness techniques and had
them consistently practice them twice a day for two weeks. Patients reduced
their average weekly incontinence episodes from 38 to 12.

Likewise, another study published in Female Pelvic Medicine &

Reconstructive Surgery found that an eight-week course in mindfulness-based
therapy decreased the average number of patients’ bladder episodes from
4.14 per day to 1.23.

According to the study’s authors, so long as people maintain their daily

mindfulness practice, these benefits persist for a year or longer.
“The more you do it, the stronger it gets,” Michelfelder says.

Mindfulness May Work for Some, but It’s Not for Everyone

These stark, durable results make mindfulness an attractive alternative to

other existing treatments for OAB.

Bladder-relaxing drugs like tolterodine or oxybutynin work well but can come
with unpleasant side effects and high costs. Likewise, device-based
interventions like sacral nerve stimulators — implanted devices that manage
OAB by conducting electrical signals through the spine — can be pricey and
often entail an invasive surgical procedure to boot.

Mindfulness therapy, on the other hand, comes with no side effects, and with
the right resources, isn’t as costly to get started.

Mindfulness is also highly adaptable, offering a variety of modalities for

experimentation. That includes guided visualization, as in Michelfelder’s
sessions, seated meditations, and body-scan exercises. Even simply pausing
to observe the breath for 30 seconds can help take the sting out of bladder
pangs.
With all these advantages, people with OAB may consider starting a
mindfulness course on their own. But Alejandro Miranda-Sousa, MD, a
urologist in Fort Meyers, Florida, cautions that patients should talk to their
doctors first.

“You need to rule out any underlying conditions before you pursue
mindfulness treatment,” Dr. Miranda-Sousa says, adding that it could be
dangerous to rely solely on meditation to improve OAB.

Bladder infections, for example, can lead to OAB. So can cancerous tumors.
These conditions often require antibiotics or surgery. Letting them progress
without intervention can result in fatal complications.

This is why patients should always consult with a doctor before trying any
mindfulness program — ruling out other causes for OAB is the only way to
make sure mindfulness is safe.

How to Make Mindfulness a Consistent Practice

Once you get the all clear from your doctor, here’s how you can start a
mindfulness practice to help you manage your OAB:

Start simple
If you’re new to mindfulness, there’s good news: The basics are easy to pick
up.

A good starter exercise comes from Una Lee, MD, a urologist at Virginia
Mason in Seattle. She recommends that when the urge to urinate strikes,
simply take a moment to pause and observe your breathing.

Pay attention to the physical sensation of the breath, whether you feel it most
in your nose or your abdomen or wherever else. Don’t worry about doing it
“right.” If your attention wanders, that’s okay. Just bring it right back to the
breath.

“It only takes 30 seconds of mindfulness to relax the bladder and reduce the
urge to urinate,” Dr. Lee writes in a blog post for Virginia Mason.

Even better, according to Lee, you can take this pause anywhere, anytime, in
any position, making it an easy, accessible foundation for building up other
mindfulness skills, such as those listed below.

Expand your toolkit

When you feel like you have a good handle on the mindful pause, you can
experiment with other techniques. Your urologist might be a good place to
start. A physical therapist can also teach you pelvic awareness exercises,
which can help strengthen control of the muscles that rein in urinary urges.
These providers can help you supplement your mindfulness skills with specific
techniques — like Michelfelder’s visualizations or Kegel muscle contractions
— that are highly effective for OAB management.

But if you don’t want to spend the time (or money) to learn these skills in
person, you don’t necessarily have to. “There are tons of resources available
online for free,” Michelfelder says. “A lot of them have been very helpful for my
patients.”

Apps like Ten Percent Happier, Calm, and Headspace; videos on YouTube;
and mindfulness books can teach you how to perform more advanced
mindfulness meditation. You’ll improve your ability to focus your attention,
which will help you keep your bladder urges under control.

Consistency is key

Finally, it can’t be said enough: Stick to your practice.

When you start with these techniques, you can feel a difference, often in a
matter of days. But don’t let the good habits slip.
While Miranda-Sousa doesn’t believe mindfulness is right for every OAB
patient, he emphasizes that, for those who can use it, persistence is critical for
success. “Overactive bladder isn’t inevitable,” he says. “There are things
patients can do, and mindfulness is a powerful tool, but in the long term,
patients need to stay motivated to make it work.”

It’s not always easy to find the time to sit, pause, and meditate, but if you keep
it up, mindfulness can change your life.

“Mindfulness is like anything else,” Michelfelder says. “You keep practicing,

you get better at it. And the better you get at it, the more control you’re going
to feel.”