Regaining Bladder Control: Simple Natural Practices That Help With Fibroids

Regaining Bladder Control: Simple Natural Practices That Help With Fibroids

Uterine fibroids are common, benign growths that can press on the bladder and trigger urinary frequency, urgency, and nighttime trips to the bathroom. While medical and procedural options exist, many people want practical, low-risk steps they can try right now to feel more in control. This guide explains why fibroids disrupt bladder habits and outlines simple, evidence-informed practices to reduce urgency and leakage, with sources from trusted organizations.

Why Fibroids Affect Your Bladder

Fibroids can grow in and around the uterus. When they enlarge—especially those on the front of the uterus—they may press on the bladder, reducing its capacity and making you feel the need to urinate more often. Fibroids can also contribute to pelvic floor muscle tension and constipation, both of which can further aggravate bladder symptoms. Authoritative health resources confirm that pressure symptoms like urinary frequency are common with fibroids and often improve when fibroid size or pressure is reduced (Office on Women’s Health; American College of Obstetricians and Gynecologists).

Natural Practices That Can Ease Urgency and Frequency

1) Hydrate smartly and limit bladder irritants

  • Even, steady hydration: Sip water consistently during the day rather than chugging large amounts at once. Consider tapering fluids 2–3 hours before bedtime to cut down on nighttime urination.
  • Identify irritants: For some people, caffeine, alcohol, carbonated drinks, artificial sweeteners, and acidic juices can worsen urgency and leakage. Try a 1–2 week trial reducing these and reintroduce one at a time to gauge your response (National Institute of Diabetes and Digestive and Kidney Diseases, NIDDK).
  • Watch salt: High-sodium meals can increase thirst and fluid shifts, leading to more bathroom trips. Favor fresh, minimally processed foods.

2) Prevent constipation to reduce pelvic pressure

  • Fiber focus: Aim for 25–30 grams of fiber daily from fruits, vegetables, beans, lentils, nuts, seeds, and whole grains.
  • Fluids + movement: Adequate fluid intake and regular physical activity support regular bowel movements. Less straining means less downward pressure on the bladder (NIDDK).
  • Respond to the urge: Don’t delay bowel movements; establishing a regular time (often after breakfast) helps.

3) Pelvic floor muscle training (Kegels)

Strengthening and coordinating the pelvic floor can reduce stress leakage and help calm urgency. Try this routine:

  • Identify the right muscles by imagining you’re stopping the flow of urine; once identified, practice when you’re not urinating.
  • Contract for 3–5 seconds, then relax for 5–10 seconds. Work up to 8–12 contractions per set, 3 sets daily.
  • Combine with relaxed breathing. Over time, add quick flicks (fast 1-second squeezes) to help suppress sudden urges (NIDDK).
  • Consider pelvic floor physical therapy if you’re unsure about technique or have pelvic pain.

4) Bladder training: retrain timing and urgency

  • Scheduled voiding: Start by urinating on a fixed schedule (for example, every 2 hours while awake). Gradually extend intervals by 15 minutes every few days as tolerated.
  • Urge control: When urgency hits, pause, perform 5–10 quick pelvic floor contractions, breathe deeply, and wait for the urge to ease before walking to the bathroom. This helps recondition the bladder’s signaling (NIDDK).

5) Gentle activity and weight management

  • Low-impact exercise like walking, swimming, or yoga supports bowel regularity, mood, sleep, and healthy weight.
  • Maintaining a healthy weight can reduce pressure on the bladder and has been linked with fewer incontinence symptoms (NIDDK).

6) Anti-inflammatory plate and vitamin D adequacy

  • Choose a plant-forward pattern: Colorful produce, whole grains, legumes, nuts, seeds, and omega-3-rich foods (like salmon or flax) may help reduce bloating and pelvic discomfort.
  • Vitamin D: Emerging research suggests low vitamin D levels are associated with a higher risk of fibroids; ensuring adequate vitamin D through safe sunlight, diet, or supplements may be reasonable, but evidence is still developing. Speak with your clinician before supplementing (National Institute of Environmental Health Sciences, NIEHS).
  • Note: No supplement has FDA approval to treat or shrink fibroids. Be cautious with unproven herbal products.

7) Heat, posture, and complete emptying

  • Heat therapy: A warm pack on the lower abdomen or back can relax muscles and ease cramps or pelvic floor tension. Protect your skin and limit to 15–20 minutes at a time.
  • To fully empty: Sit comfortably, lean slightly forward with feet supported, relax your shoulders and jaw, and take slow breaths. If you often feel incompletely emptied, try double voiding—wait a minute after urinating and try again. Discuss persistent incomplete emptying with your clinician (NIDDK).

When Lifestyle Changes Aren’t Enough

Natural practices can meaningfully reduce urinary symptoms, but they don’t treat the fibroids themselves. If bladder issues are severe or worsening, talk with your clinician. Options can include:

  • Medications: FDA-approved oral therapies that lower estrogen—such as relugolix combination therapy (Myfembree) and elagolix combination (Oriahnn)—are approved to manage heavy menstrual bleeding from fibroids and may reduce uterine volume and pressure symptoms in some patients. These require monitoring and are typically time-limited (FDA).
  • Procedures: Uterine artery embolization, MRI-guided focused ultrasound, myomectomy, or hysterectomy may be considered depending on your goals, symptoms, and fibroid characteristics (ACOG).

When to Call a Clinician Promptly

  • Inability to urinate, severe pelvic pain, fever, or blood in the urine.
  • Signs of urinary tract infection: burning, urgency with very small volumes, foul-smelling urine, or back pain.
  • Very heavy bleeding (soaking a pad or tampon every hour for several hours), passing large clots, dizziness, or symptoms of anemia (fatigue, shortness of breath).
  • New bladder symptoms during pregnancy.

Key Takeaway

Fibroid-related bladder symptoms are common—and manageable. By balancing fluids, identifying irritants, preventing constipation, strengthening the pelvic floor, and retraining urgency, many people regain confidence and comfort. Partner with your clinician to personalize these strategies and discuss medical options if symptoms limit your daily life.

Trusted Sources and Further Reading

  • Office on Women’s Health (HHS): Uterine Fibroids – https://www.womenshealth.gov/a-z-topics/uterine-fibroids
  • ACOG Patient FAQ: Uterine Fibroids – https://www.acog.org/womens-health/faqs/uterine-fibroids
  • NIDDK: Bladder Control Problems (Urinary Incontinence) in Women – https://www.niddk.nih.gov/health-information/urologic-diseases/urinary-incontinence-women
  • NIDDK: Constipation – https://www.niddk.nih.gov/health-information/digestive-diseases/constipation
  • NIDDK: Urinary Retention – https://www.niddk.nih.gov/health-information/urologic-diseases/urinary-retention
  • NIEHS (NIH): Uterine Fibroids – https://www.niehs.nih.gov/health/topics/conditions/uterine-fibroids
  • FDA: Myfembree approval for heavy menstrual bleeding due to fibroids – https://www.fda.gov/drugs/postmarket-drug-safety-information-patients-and-providers/fda-approves-oral-relugolix-combination-therapy-heavy-menstrual-bleeding-associated-uterine-fibroids
  • FDA: Oriahnn approval for heavy menstrual bleeding associated with uterine fibroids – https://www.fda.gov/news-events/press-announcements/fda-approves-first-oral-treatment-management-heavy-menstrual-bleeding-associated-uterine-fibroids

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