Incontinence is something many people face quietly, often feeling embarrassed or unsure where to turn. The good news is that managing urinary incontinence doesn’t always have to involve medications or invasive procedures. While medical interventions and incontinence products are helpful, there are also wonderful natural solutions to complement the treatments you’re already doing (or to avoid traditional treatments) that are safe, effective, and simple.
Keep reading to get an idea of how you can gain more bladder control with these natural remedies and lifestyle changes. We’ll walk through seven natural remedies that people are using right now to manage incontinence and see just how effective these options really are.
Understanding Incontinence and Its Causes
Incontinence, or the involuntary leakage of urine, is more common than many people realize. It affects people of all ages, but becomes more frequent with age, especially among women. And while it's often brushed aside as “just part of getting older,” the truth is, urinary incontinence affects 200 million people worldwide.
There are several types of urinary incontinence:
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Stress incontinence: This occurs when physical movements, such as coughing, sneezing, laughing, or exercising, put pressure on the bladder, causing leaks.
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Urge incontinence: Sometimes called "overactive bladder," this type is marked by a sudden, intense urge to urinate, often followed by an involuntary release.
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Mixed incontinence: A combination of stress and urge incontinence, which is fairly common, especially in women.
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Overflow incontinence: This happens when the bladder doesn’t empty completely, and small amounts of urine leak out over time.
Causes of Incontinence
The causes of incontinence can vary from person to person, but common factors include:
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Weakened pelvic floor muscles, often due to childbirth, hormonal changes during menopause, or aging
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Nerve damage or neurological conditions
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Bladder irritants such as caffeine, alcohol, and certain spicy or acidic foods
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Chronic constipation, which puts pressure on the bladder
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Lifestyle habits, such as not drinking enough water or delaying trips to the restroom
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Being overweight can add extra pressure to the pelvic area
Natural Remedies for Managing Incontinence
Getting on top of your incontinence issue may feel daunting, but it doesn’t have to be. There are many ways to manage incontinence right at home, and the results will vary from person to person. Talk to your healthcare provider to come up with a comprehensive treatment program (which may include a few of these natural remedies).
Pelvic Floor Exercises (Kegels)
Kegel exercises are a popular form of exercise that helps strengthen your bladder muscles and control urine flow. To locate your pelvic floor muscles, act like you’re stopping the flow of urine – the muscles that tense are your pelvic floor muscles.
Squeeze these muscles for 10 seconds and relax for 3 seconds, repeating this pattern 10 times. Work up to doing three sets of 10 repetitions daily.
Bladder Training
Also known as bladder control techniques, bladder training is a way to schedule your bathroom trips to avoid accidents. Start by keeping a bladder diary of urinary habits, including any leaks that happen or when you need to urinate. Then, you can schedule your pee breaks to be 15 minutes later than your normal times to help train the bladder.
Delayed urination means that anytime you feel the urge to go, wait at least 5 minutes. The goal is to eventually wait 3-4 hours in between bathroom breaks. Double voiding is another technique, where you make yourself go to the bathroom right after you've just gone, to double check that your bladder is completely empty — a smart strategy to do before bedtime.
Dietary Adjustments
What you put into your body can significantly affect your bladder control problems. Try to avoid or limit alcohol, citrus fruits and juices, caffeine (especially coffee, which is a diuretic), chocolate, artificial sweeteners, carbonated beverages, and spicy foods, as these may irritate the bladder and cause you to pee more.
Drink plenty of water and herbal tea to stay hydrated instead of reaching for sugary sodas or alcoholic beverages.
Weight Management
Getting plenty of physical activity, eating healthy, and staying at a healthy weight are all important when it comes to bladder health. Extra weight puts pressure on the bladder, causing you to go or have an accident more often. Be sure to consult your doctor before starting any new exercise regimen.
Herbal Remedies and Supplements
While herbs and supplements aren’t overnight cures, certain plant-based remedies have been traditionally used and, in some cases, studied for their potential to soothe the bladder, reduce inflammation, and support pelvic function. Here are a few natural supplements that may help:
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Pumpkin seed extract: Rich in essential fatty acids and antioxidants, this extract may help strengthen pelvic muscles and improve bladder control.
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Saw palmetto: Often used for prostate health, especially in men, saw palmetto may help calm bladder irritation and reduce urinary urgency.
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Cornsilk: A soothing herb commonly used in traditional medicine to reduce inflammation and support the urinary tract lining.
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Gosha-jinki-gan: A blend of Japanese herbs shown in some studies to improve symptoms of overactive bladder and frequency of urination.
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Cleavers (Galium aparine): Traditionally used as a lymphatic cleanser, cleavers may also offer benefits for urinary tract health and gentle detoxification.
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Bromelain: An enzyme found in pineapple, bromelain has natural anti-inflammatory properties that may help reduce bladder discomfort.
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Resiniferatoxin: Still largely experimental, this capsaicin-like compound is being researched for its ability to desensitize overactive bladder nerves.
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Capsaicin: Found in chili peppers, capsaicin has shown promise in targeting bladder nerve receptors and reducing overactive bladder symptoms in some cases.
As always, talk to your healthcare practitioner about your medical history, health conditions, potential side effects, interactions with other medications you're taking (especially antidepressants), dosage, and safety.
Yoga and Relaxation Techniques
Yoga and relaxation techniques can help strengthen your pelvic floor, ease anxiety and stress around incontinence, and give you greater body awareness to contribute to less urine leakage. Before starting any type of exercise program, consult with and work under the guidance of a physical therapist, certified yoga instructor, or experienced gym trainer.
Some specific poses to focus on are:
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Bridge pose: Strengthens the glutes and pelvic floor.
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Mula Bandha: This technique is similar to a Kegel exercise and helps strengthen your pelvic floor by squeezing and lifting the muscles of your pelvis.
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Knee-to-chest pose: Gently drawing your knees toward your chest while lying down helps relieve tension in your lower back and pelvis.
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Chair pose: This activating pose builds strength in your core, thighs, and pelvic floor.
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Legs up the wall: This soothing posture helps support your parasympathetic nervous system to help you let go of stress, worry, and tension.
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Longer exhales: Breathing in for the count of “3” and breathing out for the count of “5” helps to relax your body, unwind worry and tension, and become calmer.
Magnesium and Vitamin D
Magnesium acts as a natural calcium channel blocker, which may help prevent the spasms and overactivity that can lead to the loss of control of your bladder. Taking magnesium supplements or soaking in a magnesium bath are both great ways to relax muscle contractions.
Vitamin D deficiency can lead to overall body weakness. Ramping up your Vitamin D intake (safely) will not only help your bones, immunity, and mood, but it can also contribute to healthy continence.
How Effective Are Natural Remedies?
The key to success with natural remedies is consistency and personalization. What works for one person may not work for another, and finding the right combination may take some trial and error. That’s okay — it’s part of the process.
Most importantly, natural approaches encourage you to tune in to your body, rather than mask symptoms. While they might take longer to show results, they can lead to more sustainable improvements in bladder health and overall well-being.
How Do Natural Remedies Compare To Medical Solutions?
For many people with mild to moderate incontinence, natural remedies can be powerful stand-alone tools. These approaches are gentle, often low-risk, and focus on supporting your body’s natural systems over time.
That said, if you’re dealing with more severe incontinence or underlying health concerns like kidney disease, an enlarged prostate, or neurological conditions, natural methods may not be enough on their own. In these cases, natural remedies are best used as complementary therapies — added to your primary medical treatment to enhance comfort and symptom control.
Conventional medical options may include:
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Prescription medications
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Biofeedback or pelvic therapy devices
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Neuromodulation or nerve stimulation therapies
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Botox injections into the bladder
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Incontinence products (like pads or protective underwear)
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Surgery, including artificial urinary sphincters
While these interventions can be highly effective for the right person, they often come with side effects, risks, or recovery time. Many people find that blending medical treatment with natural, supportive practices offers the most balanced and sustainable results.
Products That Can Support Natural Remedies
No matter which incontinence management methods you choose, having the right products by your side can make a big difference in how safe, comfortable, and confident you feel each day. At Parentgiving, we offer a wide range of products including incontinence pads, discreet adult diapers, absorbent liners, pull-ups, and specialized underwear.
We also offer a selection of top-rated, premium incontinence supplies that you can sample before making a larger order. We also carry skin care products, supplements, and a growing library of educational articles designed for those living with incontinence and their families. When it comes to managing incontinence, it’s supportive to have a big network of support around you, and Parentgiving remains a trusted ally.
FAQs
How long does it take to see results with natural remedies for incontinence?
Results vary from person to person and from treatment to treatment. Talk to your doctor or urologist about what to expect, and keep in mind that natural remedies often take more time and consistency than other medications and medical devices do.
You may notice a difference in days, and for others, weeks or months. Stay consistent, follow instructions diligently, and be patient.
Can natural remedies work for older adults with incontinence?
Absolutely! Natural remedies are a great complementary treatment to incontinence and, for milder cases, can be a primary treatment. Medications, medical treatments, and incontinence products may also be advised, depending on the severity of your incontinence.
Can Kegels help all types of incontinence?
Kegels can help with many types of incontinence, especially urge incontinence and stress incontinence. However, it may not be as effective for overflow incontinence, or in cases of incontinence related to neurological conditions, where communication between the brain and bladder is disrupted.
Consult with your doctor and explore solutions tailored to your specific needs. Overall, if you’re healthy and have a mild to moderate case of incontinence, kegels can help significantly with training your bladder.
How Parentgiving Can Help
To support your incontinence issues, Parentgiving offers top-rated incontinence products and education for postpartum mothers, aging individuals, and more who are experiencing incontinence. If you’re not sure which product is right for you, take advantage of our low-cost samples to find the fit, style, and comfort that meets your unique needs.
Explore everything we have to offer at Parentgiving and take one more step toward greater confidence, comfort, and control.