Let’s be honest, when your bladder's calling the shots, life gets a little more complicated. Frequent trips to the bathroom and sudden bouts of urinary leakage can seriously disrupt your day and chip away at your sense of control. But here’s the good news: you’re not alone, and you’re not powerless either. There are gentle, natural remedies for bladder control that can bring your system back into harmony, without reaching straight for medication.
Simple lifestyle shifts, mindful movements, herbal treatments, and a touch of patience can go a long way in easing overactive bladder symptoms and other frustrating urinary symptoms. In this blog, we’ll unpack each of these natural approaches to understand how they work, why they matter, and how you can start incorporating them into your daily routine.
What Causes Bladder Control Issues?
Before we explore solutions, let’s understand the root of bladder control issues. There’s no one-size-fits-all answer, but here are a few common culprits:
- Weak pelvic floor muscles: These have a significant impact on bladder control. When they lose strength, so does your ability to hold urine effectively, leading to stress incontinence or urinary leaks.1 While there are many ways to support pelvic health, understanding what are incontinence products can be a helpful first step, especially if you're figuring out which approach works best for you.
- Hormonal changes and menopause: Estrogen also plays a role in bladder health. When levels drop, so can bladder lining strength, leading to increased urinary urgency or retention.1
- Diet and lifestyle factors: Bladder irritants like caffeine, alcohol, and spicy foods can trigger bladder contractions or worsen bladder symptoms.2 Dehydration or too much water can also throw things off balance.
4 Natural Remedies for Bladder Control
Let’s talk action. These home remedies are rooted in age-old wisdom, backed by emerging research, and—more importantly—practical for everyday life.
1. Pelvic Floor Exercises for Better Control
Your pelvic floor is like a sling that supports your bladder, uterus, and bowel. When it’s strong and responsive, you’re far less likely to experience urine leakage or bladder incontinence.
- Kegels: These are the gold standard. Squeeze the muscles you’d use to stop urine flow, hold for 5 seconds, and release. Do this a few times a day—consistency is key.
- Yoga for Pelvic Strength: Certain yoga poses like Bridge, Happy Baby, or Malasana (deep squat) help tone pelvic muscles while improving alignment and mindfulness.
These moves improve bladder function, support urine flow control, and help with both urge incontinence and stress incontinence.
2. Herbal and Nutritional Support
Plants and nutrients have long been allies in the battle against bladder problems. These herbal remedies and supplements might be small, but they’re mighty.
- Pumpkin Seed Extract: One of the most promising natural remedies for bladder control. It helps reduce urinary leaks and supports overall bladder muscle function.3
- Magnesium and Vitamin D: These two work in tandem. Magnesium relaxes bladder muscles to help reduce bladder irritation and frequent urination, while Vitamin D supports the pelvic floor.4
- Horsetail & Corn Silk: Traditional herbs used to treat bladder inflammation and urinary tract infection.5 Horsetail is also thought to slow or reverse the stress of aging.
3. Hydration and Bladder-Friendly Diet Tips
Yes, water is essential—but more isn’t always better. Here’s the sweet spot:
- How much water is right? Aim for 6–8 cups daily, depending on your activity level and body size. Sipping throughout the day is better than chugging all at once.
- Bladder-friendly foods: Incorporate anti-inflammatory foods like berries, leafy greens, and fatty fish.
- Avoid common bladder irritants: If you have overactive bladder problems, say no (or a soft maybe) to coffee, soda, citrus, spicy dishes, and artificial sweeteners.
Mindful eating can seriously ease urinary incontinence and reduce nighttime bathroom visits.
4. Managing Stress and Its Impact on Urinary Urgency
Your bladder listens to your nervous system, and when you’re stressed, it reacts. Anxiety can tighten pelvic muscles, increase bladder contraction, and make urge incontinence worse.6
- Breathing Techniques: Try box breathing or deep belly breaths to reset your nervous system.
- Mindfulness and Relaxation: Gentle walks, guided meditations, or even 10 minutes of silence can reduce stress-related bladder control problems.
Our Incontinence Care Collection: Breathable, Discreet Protection
Let’s be real—natural remedies are powerful, but while your body’s on its healing journey, you deserve comfort and confidence every step of the way.
Rael’s incontinence products are designed for just that.
- Breathability: No more bulky, stuffy pads. These are made with clean materials that let your skin breathe.
- Discreet design: Slim, absorbent, and invisible under clothing. Perfect for both daytime outings and overnight peace of mind.
- Hypoallergenic and gentle: Ideal for sensitive skin because dealing with bladder leaks shouldn’t come with added irritation.
You shouldn’t have to choose between comfort and control. Our collection offers a variety of incontinence options, from reusable incontinence pads to long incontinence liners and thick incontinence pads. Just be sure you’re following the best way to wash incontinence pads to keep them fresh, effective, and long-lasting.
When to Seek Additional Support
Sometimes, natural remedies for bladder control aren’t quite enough—and that’s okay.
It may be time to talk to your provider if you experience:
- Persistent urinary incontinence or bladder leakage
- Burning or pain that may signal a bladder infection or urinary tract infection
- Severe urinary retention or sudden changes in urine flow
- Fecal incontinence paired with bladder control issues
Complementary therapies like pelvic physical therapy, biofeedback, or bladder training programs can also help, especially if your bladder control problem is linked to pelvic muscle dysfunction.
Find Balance with Natural Bladder Support
You don’t have to feel embarrassed, uncomfortable, or defeated by bladder symptoms. There’s no magic fix, but there is a gentle, empowering path forward—rooted in natural remedies, supportive products, and a little self-kindness.
From strengthening your pelvic floor to sipping bladder-friendly teas and wearing breathable incontinence pads designed for real life—every small step counts.
Explore Rael’s incontinence care collection and give your bladder the support it deserves. By doing so, you’ll manage symptoms and reclaim your comfort, calm, and confidence.
Sources:
- Mayo Clinic. “Urinary Incontinence - Symptoms and Causes.” Mayo Clinic, 9 Feb. 2023, www.mayoclinic.org/diseases-conditions/urinary-incontinence/symptoms-causes/syc-20352808.
- Wallace, Ryan. “11 Foods to Avoid If You Have Overactive Bladder (OAB).” Healthline, Healthline Media, 19 May 2023, www.healthline.com/health/11-foods-to-avoid-if-you-have-oab#tomato-products. Accessed 16 Apr. 2025.
- Sherrell, Zia. “What to Know about Pumpkin Seed Oil for Overactive Bladder.” Medicalnewstoday.com, Medical News Today, 20 June 2023, www.medicalnewstoday.com/articles/pumpkin-seed-oil-for-overactive-bladder#risks-and-side-effects. Accessed 17 Apr. 2025.
- Incontinence Institute. “Supplements for Incontinence.” Incontinence Institute, 27 Mar. 2018, myconfidentlife.com/blog/supplements-for-incontinence. Accessed 17 Apr. 2025.
- Liao, Sharon. “Herbal Remedies for Overactive Bladder.” WebMD, 2 Oct. 2016, www.webmd.com/urinary-incontinence-oab/features/herbal-remedies-overactive-bladder. Accessed 16 Apr. 2025.
- Meissner, Morgan. “Tips for Easing Stress and Anxiety from Overactive Bladder.” Www.medicalnewstoday.com, 10 Feb. 2023, www.medicalnewstoday.com/articles/tips-for-easing-stress-and-anxiety-from-overactive-bladder#anxiety-and-frequent-urination. Accessed 16 Apr. 2025.