5th Feb 2025

Holistic Treatments to Prevent Frequent Urination

How to stop frequent urination can be a troublesome condition that disrupts everyday activities and sleep. When treating overactive bladder and urine incontinence, pelvic floor muscle strength is advised as the first line of treatment. Exercise for the pelvic floor muscles enhances their strength, power, endurance, and relaxation. Strong pelvic floor muscles give urethral support, preventing pee leaks and reducing urgency. 

Exercises for Bladder Management

Here are some exercises to improve bladder control.

1. Kegels

Kegel exercises include contracting and relaxing the muscles that regulate urine flow. They are considered one of the most efficient training methods for improving bladder control and complementing other bladder training strategies. It includes tightening and releasing the pelvic floor muscles, which govern urine.

To do a Kegel contraction, follow these steps:

• Stopping the flow of pee in the middle allows you to identify your pelvic floor muscles;
• Hold your pelvic floor muscles for 5 to 10 seconds;
• Allow the muscles to rest for 5-10 seconds.

While doing Kegel contractions, avoid holding your breath or tensing your abdominal or thigh muscles. Instead, engage just the pelvic floor muscles.

2. Squats

Squats strengthen the pelvic floor muscles and help with bladder control. Squats are done by standing with your feet shoulder-width apart, bending your knees, and lowering your body as if sitting. Return to standing and do 10-15 repetitions three times a day.

3. Bridge Pose

It is a yoga pose that strengthens the pelvic floor muscles. To execute Bridge Pose:

• Lie on your back, legs bent, feet flat;
• Lift your hips to the ceiling, tightening your glutes and pelvic floor muscles;
• Hold for 5-10 seconds before releasing and repeating three times per day for 10-15 repetitions.

4. Pelvic Tilts

Pelvic tilts include tilting the pelvis forward and backward to activate the pelvic floor muscles. To do pelvic tilts:

• Lie on your back, legs bent, feet flat;
• Pull your abdominal muscles tight and tilt your pelvis forward, then relax and tilt backward;
• Perform 10-15 repetitions three times each day. 

Diet for Bladder Management

Avoid meals that irritate the bladder. Instead, include nonacidic meals high in vitamins that promote bladder health and management. If you want to learn how to reduce frequent urination and improve bladder control, there are numerous natural bladder control diets to consider. They are: 

1. Leafy Greens

Leafy greens, such as spinach, mustard greens, and fenugreek leaves, are abundant in vitamin C and magnesium, which can aid with bladder health.

2. Whole Grains

High-fiber meals such as quinoa, brown rice, barley, oats, and barley may help avoid constipation and encourage regular bowel movements.

3. Lean Proteins

Lean proteins like eggs, poultry, fish, and tofu assist in strengthening pelvic muscles, which aids with bladder control. 

4. Yogurt

Yogurt includes probiotics, which can help balance gut flora and prevent UTIs.

5. Berries

Blueberries, raspberries, and strawberries are high in antioxidants and help lower bladder irritation.

6. Almonds

Almonds contain magnesium, which is important for muscular function and nerve transmission in the regulation of frequent urination. It also helps to minimize bladder irritation and enhance bladder control.

7. Bananas

Bananas are high in potassium, which helps regulate fluid balance in the body and preserve muscular function, therefore improving bladder control. You may also visit with a qualified dietitian to receive a tailored diet plan for bladder control based on your food preferences.

The bottom line

Although overactive bladders cannot be treated, bladder control issues can be managed with dietary changes, kegel contractions, and other bladder control treatments. If these lifestyle changes do not help, you should see a urologist, gynecologist, or urogynecologist for a diagnosis and treatment plan.