Incontinence can be daunting, worrisome, embarrassing: you name it. Natural remedies for incontinence in women, and in men, are out there. Here are some natural treatments for incontinence that you can try at home to help manage it:

Kegel exercises

These can strengthen the pelvic floor muscles.

Lose weight

If you have some weight to lose, do your best to try and lose it – it will take pressure off the bladder.

Keep a voiding diary

Write down what you eat, drink, and when you go to the bathroom. This can help you to see what foods and/or drinks can be triggering or exacerbating incontinence.

Magnesium

This mineral can help with muscle function. Magnesium-rich foods include pumpkin seeds, spinach, corn, bananas, and beans.

Vitamin D

Vitamin D is a vitamin that promotes bone and muscle strength. Vitamin D deficiency may contribute to incontinence. Vitamin D can be found in fish, dairy, and also by exposure to sunshine.

Quit smoking

Any way you look at it, smoking is unhealthy. Smoking can even cause incontinence because of chronic coughing, which can be a risk factor for developing stress incontinence or pelvic organ prolapse.

Avoid caffeine and alcohol

Stay away from soda, coffee, and alcoholic drinks. They are diuretics, meaning they stimulate muscle contractions and can irritate the bladder. Carbonated drinks can also worsen bladder irritation.

Check your medications

You may be taking medication, which can make your incontinence worse. This can include blood pressure medication and sedatives. Read up on all the side effects.

Drink enough water

Hydration is important to health, even when suffering from incontinence. Not drinking enough can lead to constipation, dehydration and kidney stones. Record your water intake in your voiding diary.