Natural Ways to Help with Bladder Control

Bladder control problems, like needing to pee frequently or leaking urine, are common issues that affect many adults.

These problems can range from a sudden, strong urge to urinate to accidentally leaking urine when you laugh, cough, or exercise.

Doctors call these problems overactive bladder (OAB) and incontinence. While medical treatments exist, many people prefer natural ways to support their bladder health.

Overactive bladder (OAB) makes you feel a sudden, urgent need to pee, even if your bladder isn’t actually full. This urge can be hard to control, and you might also find yourself going to the bathroom more often, both during the day and at night (nocturia).

Urinary incontinence means leaking urine unintentionally.

If leaks happen when you sneeze, cough, or exercise, it’s called stress incontinence.

Leaking because of a sudden, strong urge is called urge incontinence.

Several things can contribute to bladder control problems.

As we get older, the muscles in our bladder can weaken, and our bladders may not hold as much urine.^[1] Hormonal shifts, especially in women during menopause, can also affect bladder control. Other things that can increase your risk include certain medical conditions, some medications, being overweight, and nerve damage.

Fortunately, nature offers some potential solutions.

Pumpkin seed oil, which comes from pumpkin seeds, is full of helpful compounds like antioxidants and healthy fats.^[2]

Studies suggest this oil might improve how your bladder works and reduce symptoms of OAB and incontinence.^[3][4] It could be that it strengthens the pelvic floor muscles—the muscles that help control urine flow.

Other natural options that some people find helpful include saw palmetto, gosha-jinki-gan, and corn silk.

Making changes to your lifestyle can also help.

Drinking enough water is important, but avoid drinking too much, especially right before bed.

Doing regular pelvic floor exercises (Kegels) can strengthen the muscles that support your bladder.^[5]

Cutting back on caffeine, alcohol, and very acidic foods can also make a difference, as they can irritate the bladder.

Maintaining a healthy weight through a good diet and exercise can improve bladder control too.

Bladder control issues can be bothersome and even embarrassing, but remember, you’re not alone, and there are ways to find relief.

Natural remedies like pumpkin seed oil, combined with lifestyle adjustments, can be a good place to start.

It’s always a good idea to talk to your doctor about what’s causing your bladder problems and find the best treatment plan for you.