8 natural alternatives for urinary incontinence

Did you know that there are nearly 200 million people worldwide who suffer from urinary incontinence , regardless of age or sex? In other words, it's a problem not necessarily related to older adulthood and much more common than you might think.

It's certainly a problem that could have consequences for people's private and social lives . Not only because it involves hygiene, but also because it affects safety.

It is known that less than half of those who suffer from incontinence seek help.

So, one of the consequences is often isolation, for fear of suffering an accident outside the home, in private, or in front of loved ones.

Fortunately, there are certain alternatives that could be helpful. Take note and, of course, consider each of these options with the advice of a health expert .

What is urinary incontinence?

It refers to the loss of bladder control. In some cases, it may involve mild urine leakage, while in others, it may involve a large, uncontrollable flow of fluid.

Most bladder control problems occur when the muscles are too weak or overactive. It's also associated with prostate problems or even neurological injuries.

Alternative 1: Food

1. Vitamin D

It's especially beneficial for bone health, helping to absorb calcium and phosphorus. In addition, vitamin D can also help reduce the symptoms of incontinence.

A 2010 study found that women over the age of 20 with normal vitamin D levels were less likely to develop pelvic floor muscle problems.

Healthy levels of vitamin D can be obtained from foods such as eggs, milk, sardines, salmon, and fortified cereals .

2. Magnesium

Magnesium is a mineral that specializes in maintaining nerve and muscle function. Some doctors have recognized its ability to allow the bladder to empty completely and to reduce muscle spasms.

Therefore, experts believe that magnesium is a viable treatment for incontinence. It is obtained from foods such as bananas, potatoes, and corn .

At the same time, magnesium regulates muscle and nervous system function, blood sugar levels, and blood pressure.

3. Juices

There are several juices that don't irritate the bladder and are recommended for cases of incontinence. Some of these include cranberry, cherry, grape, and apple.

Not only would they help prevent bladder problems, but they would also be able to control urine odor. These juices may also reduce the chances of developing a urinary tract infection . On the other hand, citrus fruits like grapefruit can cause complications and should be avoided.

4. Goodbye to caffeine

Caffeine can be helpful in getting us up in the morning and staying awake throughout the day when our energy levels are low. This is because it's a central nervous system stimulant, which helps us feel more energetic and alert, and also relieves fatigue and drowsiness.

However, it's also a diuretic that can cause muscle contractions and bladder irritation , which can increase the urge to go to the bathroom. Therefore, it's also recommended to avoid carbonated cola drinks or those containing cocoa.

Alternative 2: Exercises

5. Physical activity

Going to the gym can significantly help people with incontinence. The more weight a person carries, the more pressure it puts on their bladder and pelvic muscles.

Getting fit and losing weight would help reduce this pressure, as well as improve body condition , muscle strength, help the heart and increase endurance.

6. Kegel exercises

They're an excellent way to treat incontinence. Their goal is to strengthen the muscles beneath the bowel, bladder, and uterus—the same muscles that would flex to stop urine flow.

How to do Kegel exercises? The Mayo Clinic suggests the following:

1. Find the right muscles. To identify your pelvic floor muscles, stop mid-urination. Once you've identified your pelvic floor muscles, do the exercises in any position.
2. Perfect your technique. Imagine yourself sitting on a marble and contract your pelvic muscles as if you were lifting it. Try this for three seconds at a time. Then rest for a count of three.
3. Stay focused. For best results, concentrate on tensing only your pelvic floor muscles. Be careful not to flex your abdominal, thigh, or gluteal muscles. Breathe normally during the exercises.
4. Repeat 3 times a day. Try to do at least 3 sets of 10 to 15 repetitions.

Alternative 3: Lifestyle

7. Quit smoking

In addition to the numerous negative side effects associated with smoking, nicotine (the key addictive ingredient found in cigarettes) can also irritate the bladder by affecting its nerve function.

This could lead to potential incontinence problems. It's also known to weaken and damage the sphincter. This is due to the chronic cough that a heavy smoker would suffer.

8. Acupuncture

It is known that imbalances related to incontinence can also affect the bladder and kidneys, as well as the heart and lungs.

Patience is required for this particular approach, but there have been cases where acupuncture has helped patients with incontinence. In general, acupuncture is said to have a beneficial effect on people, with a low risk of side effects when performed by a trained practitioner.

Regain control

Certainly, urinary incontinence can affect the quality of life of those who suffer from it. However, with appropriate intervention, the person can regain self-confidence and resume their activities.

And as you can see, many of the alternatives for these patients are very simple to implement, such as certain changes in their diet, as well as exercise and lifestyle adjustments.

If you'd like to learn more about solutions for this health problem, we invite you to explore our family of products. Click here and discover the Theramart line, specially designed for urinary incontinence.

Was this article helpful? At Theramart, we recommend treating your symptoms so you can live life to the fullest and improve your quality of life . Don't hesitate to consult a professional who can help you with any health issue.