Having an overactive bladder can be embarrassing and disruptive to daily life. The constant urge to urinate when your bladder isn’t full is not only annoying but can also lead to incontinence or lack of sleep. Before turning to medication, there are several natural ways you can help calm an overactive bladder.
What causes an overactive bladder?
An overactive bladder, also called urge incontinence or overactive bladder syndrome, occurs when the bladder muscles contract involuntarily. This leads to a sudden, difficult-to-control urge to urinate. Frequent urination and accidental leakage of urine can result.
There are several possible causes of an overactive bladder:
- Damage to the bladder muscles or nerves controlling the bladder
- Blockage from an enlarged prostate in men
- Menopause hormone changes in women
- Pelvic organ prolapse
- Urinary tract infection
- Stroke
- Parkinson’s disease
- Multiple sclerosis
- Certain medications
In many cases, the exact cause remains unknown. Risk factors include older age, female gender, smoking, obesity, and more. Treatment focuses on managing symptoms through bladder training, medication, or medical procedures in severe cases.
How can you tell if you have an overactive bladder?
Signs and symptoms of an overactive bladder include:
- Urinary frequency – Needing to urinate more than 8 times in 24 hours
- Urinary urgency – A sudden, difficult to control urge to urinate
- Urge incontinence – Involuntary loss of urine after a sudden urge
- Nocturia – Waking up more than once at night to use the bathroom
- Enuresis – Inability to control bladder during sleep
You may also notice symptoms like pelvic discomfort, lower abdomen pain, or low back pain. Tell your doctor if you experience any of these symptoms for several weeks.
Natural remedies to calm an overactive bladder
Before turning to medications, try some home and natural remedies that can provide relief from an overactive bladder. These include:
1. Bladder training techniques
Bladder training can help strengthen and retrain your bladder muscles. Techniques include:
- Delaying urination – Wait 5-10 minutes when you first feel the urge to urinate. This stretches the bladder so it can hold more urine.
- Timed urination – Urinate according to a set bathroom schedule rather than waiting for urges. Start by going every 30 minutes.
- Double voiding – Urinate, relax for a few minutes, then try to urinate again before leaving the bathroom.
This training reduces urgency and frequency of urination over time.
2. Pelvic floor exercises
Weak pelvic floor muscles can contribute to urine leakage and bladder control troubles. Performing regular Kegel exercises strengthens these muscles.
To do Kegels:
- Tighten the muscles you use to hold in urine or avoid passing gas.
- Hold for up to 10 seconds, then relax for 10 seconds.
- Aim for at least 3 sets of 10 reps daily.
Focus on the quality, not quantity, of contractions. Over time, your pelvic floor will strengthen.
3. Manage fluid intake
Limiting your fluid intake, especially before bedtime, can reduce urgency to urinate:
- Drink normally during daytime hours.
- Cut back on fluids 2 hours before bed.
- Avoid alcohol and caffeine, which are bladder irritants.
- Avoid excess vitamin B6 supplements, which can increase urination.
However, inadequate hydration can make overactive bladder worse. Shoot for around six 8-ounce glasses of water daily.
4. Weight loss
Carrying excess weight puts pressure on the bladder, worsening symptoms. Losing excess pounds through diet and exercise can relieve that pressure for better bladder control.
5. Hot baths
Warm baths bring circulation to pelvic muscles, helping increase control. Aim for 20-30 minutes in a bath 1-2 times per day.
6. Stress reduction
Techniques to minimize anxiety and stress include:
- Diaphragmatic breathing exercises
- Daily meditation or yoga sessions
- Mental imagery and visualization
- Listening to soothing music
- Getting a massage
Relaxing your body and mind can help relax your bladder as well.
Herbal remedies and supplements
Some herbal remedies have been used traditionally to treat overactive bladder. Research in humans is still limited, but some options to try include:
Corn silk
Corn silk contains proteins and flavonoids that may help soothe bladder inflammation. Look for capsules containing corn silk and take as directed.
Buchu
Buchu is an herb traditionally used in South Africa for urinary tract issues. It contains diosmin, which may strengthen bladder muscles. Buchu tea or extracts are available.
Horsetail
Horsetail is a diuretic, but also increases urine control. Take capsules with meals once or twice daily as directed.
Marshmallow root
Marshmallow root may coat and soothe irritated bladders. Look for capsules to take daily with water.
Cranberries
Cranberry juice is commonly used to treat and prevent bladder infections. It may also help reduce urge incontinence.
Some supplements like soy isoflavones, rye grass pollen, and vitamin D may also help maintain bladder muscle strength and control.
Homeopathic remedies
Some homeopathic practitioners may recommend individualized remedies to help control overactive bladder symptoms, which may include:
- Causticum
- Pulsatilla
- Natrum muriaticum
- Sepia
- Staphysagria
Consult a homeopathic doctor for guidance on the best remedy for you.
When to see your doctor
If at-home measures don’t adequately relieve your overactive bladder, see your doctor. They may prescribe medications like:
- Anticholinergics to block nerve signals causing bladder spasms
- Mirabegron to relax bladder muscles
- Alpha blockers to relax smooth muscles
- Tricyclic antidepressants to calm nerves
- Desmopressin to reduce urine production
For severe cases, injectable Botox, nerve stimulation, or bladder surgery are other options.
When to see a urologist
See a urologist or urogynecologist if you experience any of the following:
- No improvement in bladder control from natural remedies
- Recurring urinary tract infections
- Incontinence makes work, school, or normal activities difficult
- Blood in the urine
- Associated abdominal or pelvic pain
A specialist can evaluate your symptoms, test for underlying problems, and discuss advanced treatment options to calm an overactive bladder.
Lifestyle changes to help an overactive bladder
Making certain lifestyle adjustments can further help you manage an overactive bladder:
Stop smoking
Smoking irritates the bladder and worsens urge incontinence. Quitting can quickly improve symptoms.
Avoid bladder irritants
Caffeine, alcohol, carbonated drinks, citrus fruits, tomatoes, spicy foods, artificial sweeteners, and some vitamin supplements can worsen an overactive bladder. Limit or avoid these as much as possible.
Practice healthy bowel habits
Straining to pass stools puts extra pressure on the bladder. Stay hydrated, eat high-fiber foods, and avoid straining during bowel movements.
Manage chronic health problems
Work with your doctor to keep diabetes, stroke, heart disease, sleep apnea, and any other medical conditions under control. This can minimize bladder irritation and damage.
Get moving
Regular exercise helps avoid obesity, improves circulation to the bladder, and reduces stress. But avoid very strenuous activity that puts pressure on the bladder.
Use the restroom regularly
Go to the bathroom on a regular schedule rather than waiting for urges. This gives your bladder a chance to empty before becoming overfull.
Wear absorbent pads or underwear
Disposable pads or reusable absorbent underwear can protect your clothes while reducing stress about leakage incidents.
Watch for triggers
Keep a bladder diary to identify specific foods, activities, or times of day when your bladder acts up. Then make helpful changes.
Conclusion
An overactive bladder can negatively impact quality of life. But many natural remedies allow you to find relief without medication. Proper bladder habits, pelvic floor training, avoiding irritants, weight control, and stress management techniques can often calm urges and leakage.
Give natural measures 2-3 months to work. But do see your doctor if no improvement, as prescription medication or minimally invasive procedures may be needed for severe cases. With the right treatment approach tailored to your situation, you can successfully manage an overactive bladder.