Although it may appear that the older we get, the higher our risk of developing OAB is, overactive bladder is really not an age-related condition. OAB occurs when the detrusor muscle – within the wall of the bladder – contracts involuntarily. This, in turn, leads to more frequent trips to the bathroom.
There are many factors and causes of overactive bladder. Knowing what exactly causes your OAB can help you choose a more specific treatment, which will be more effective in your case. Some common triggers contributing to an overactive bladder include medications, neurological conditions like multiple sclerosis, diet, and infections. Aside from medical options, there are also some natural home remedies and exercises which can help you better manage your overactive bladder.
Home Remedies and Natural Tips for Overactive Bladder
Keep your weight in check
You may not realize this, but just as being overweight can lead to general illness, it can also lead to poor bladder health. More weight means more pressure added to your bladder, leaving you feeling like you always have to go.
An easy way to improve your bladder then is to keep your weight in check. Dropping a few pounds may be all it takes to relieve that constant added pressure on your bladder.
Mind your beverages
Maybe you enjoy a nightcap in the evening, or maybe you can’t go a day without coffee. In either case, alcohol and caffeinated beverages are not friends to your bladder. Both are diuretics, meaning they promote urination. Although drinking any liquid will eventually increase the pressure in the bladder, caffeine and alcohol are more effective at this.
Limit your consumption of these types of beverages and stick with water for hydration instead.
Cut out caffeine
Caffeine is a diuretic, which means it helps to promote urine production. While this can be beneficial in small amounts, caffeine can also contribute to bladder irritation and incontinence. Caffeine stimulates muscle contractions, which can cause the bladder muscles to spasm and lead to leakage. In addition, caffeine is a dehydrating agent, making the urination process more painful and increasing the risk of infection.
So, suppose you are struggling with incontinence. In that case, it is important to limit your caffeine intake by limiting your consumption of caffeine-containing foods and beverages, such as coffee, tea, and soda.
Stop smoking
If you are a smoker, you’ve probably heard it a thousand times to stop. But if you’re also experiencing bladder troubles, there’s yet another reason to quit.
Smoking is linked to bladder cancer. It is also known to stimulate the bladder to dump more urine. Additionally, if your smoking habit has given you a chronic cough, you’re more likely to experience urine leakage as well.
Avoid urinary tract infections
Urinary tract infections or UTIs can be quite painful and can temporarily increase incontinence. Bacteria affect the bladder, causing pain, frequent urination, and even a false sensation of having to urinate. Although treatable with medication, preventing UTIs is the best way to protect your bladder.
Chronic UTIs can cause permanent damage to the bladder as well as the kidneys. Consuming pure cranberry juice is an effective means of minimizing your risk of developing a UTI. Likewise, always make sure you are not holding in your urine, make it a habit to pee after sex, and properly clean yourself after peeing.
Stay hydrated
Around the world, water is essential for life. Not only does it help to flush out toxins and keep our bodies hydrated, but it also plays an important role in many bodily functions. For women suffering from bladder incontinence, water can be particularly beneficial.
Doctors recommend drinking eight eight-ounce glasses of water during the day and then cutting off fluids four hours before bedtime. This helps to keep the bladder full during the day and prevents nighttime accidents.
In addition, water helps keep the body well-hydrated, which can reduce the likelihood of leakage. By following these simple instructions, women with bladder incontinence can help to reduce the frequency and severity of leaks.
Reduce stress
Stress can cause or worsen bladder incontinence. When you’re stressed, your body goes into “fight or flight” mode, which means your body is preparing to either fight or run away from a perceived threat. This causes a number of changes in your body, including an increase in heart rate and blood pressure and the release of stress hormones like cortisol.
These changes can also lead to muscle tension, which can put pressure on your bladder and make it difficult to control your urinary urges. Additionally, stress can lead to anxiety, which can affect the nerves that control your bladder muscles. As a result, you may feel the need to urinate more frequently or have difficulty holding it in when you’re stressed.
If you’re struggling with stress-related bladder incontinence, you can do a number of things to help manage your stress levels and regain control over your bladder. Talk to your doctor about stress-management techniques like relaxation therapy or meditation, and make sure to get plenty of rest and exercise.
Pay attention to your medications
Maybe, you haven’t experienced incontinence your whole life, but since you began a particular medication, you have had bladder troubles. This is not as uncommon as you think. In fact, there are over 300 different medications that can cause or worsen incontinence.
If you’ve noticed that since you’ve begun a medication your bladder function has changed, speak with your doctor to see if there are any alternatives you can take.
Exercises for Overactive Bladder
Kegel exercise
Kegels are exercises specifically for the muscles of your pelvic floor. They strengthen your ability to hold in urine, thus reducing the risk of leaks and accidents. The good thing about Kegel exercises is that they can be done anytime and anywhere because they are super discreet!
To perform Kegels, simply contract your pelvic area as if you were holding in urine, hold the position for a few seconds, release, and repeat. As mentioned, this can be done anytime, because no one knows you are doing them. So whether you are watching TV or sitting in the office, you can exercise and improve your pelvic floor muscles.
Bladder training
You can actually train your bladder to hold more urine. Start by establishing your baseline – how many times do you urinate a day? Once you have an estimated schedule, start training your bladder by holding in your urine for longer durations in-between urine breaks each day. By practicing this technique, your bladder will “learn” to hold more urine over time.
Acupuncture
Acupuncture is a Chinese healing technique that has been used for centuries to treat a variety of physical ailments. In recent years, acupuncture has been gaining popularity in the Western world as an effective treatment for conditions like chronic pain, migraines, and even depression. Now, new research indicates that acupuncture may also be helpful for people suffering from overactive bladder or bladder incontinence.
A study published in the journal PLoS One found that 79 percent of patients who received acupuncture treatments for ten weeks saw significant improvement in their symptoms. The acupuncture treatments were found to be particularly effective for reducing daytime urinary frequency and urgency. While more research is needed to confirm these findings, acupuncture may offer a promising new treatment option for people with overactive bladder.
Try physical therapy
Many people suffer from bladder incontinence or the involuntary leakage of urine. While there are a variety of treatments available, physical therapy is often an effective option. Pelvic floor physical therapists can help to retrain the muscles and nerves that control urination. Through a combination of exercises, including kegels, patients can learn to regain control of their bladder.
In addition, physical therapists can provide advice on lifestyle changes that can reduce incontinence symptoms. For many people, regular sessions with a pelvic floor physical therapist can be an important step in regaining control over their bladder.
Biofeedback
Your doctor will provide you with a device that will let them know if you are squeezing the right muscles while performing pelvic floor exercises. With this feedback, you can better improve your technique in order to promote a strong bladder.
Abs and core exercises
Working out your abdomen and core will not only improve posture and strength but can also strengthen your bladder. This is because, according to a mounting body of research, the pelvic and core muscles work together. Taking part in regular exercise with a focus on strengthening your core and back may provide you with benefits for your bladder as well.
As you can see, there are natural methods to make your bladder stronger and better manage your overactive bladder condition. By combining home remedies with exercises, you can reduce urinary urgency and prevent leaks.