Manage Your Incontinence Naturally

Clinical Note: Natural Bladder Control Protocol

March 4, 2026

Focus: All Foundations + Supplementation

In practice, over the years, I have seen many women with concerns about a weak bladder and incontinence. Even women who are fairly healthy or under 50 may have this concern, especially if they have experienced childbirth.

In particular, many black and brown women are dealing with this as sort of an 'annoying' secret or inevitable part of aging or motherhood.

But your body is a temple, and we don't have to feel like we are out of control or have no choices but endure it.

I am not saying all cases of incontinence can be 100% solved, but we can certainly work on mitigating risk and improving the symptoms, and we can do so with the following:

The 5 Foundations (The RIVYm Way)

Before adding supplements, we address the ROOT through lifestyle medicine.

• Nutrition: Increase fiber to prevent constipation (straining weakens the pelvic floor). Try removing caffeine, artificial sweeteners, and spicy foods for 2 weeks because they can sometimes trigger urgency

• Motion: 5 minutes of daily Pelvic Floor (Kegel) exercises will help to strengthen it so you can regain control.

• Connection: Manage stress. Anxiety can trigger urge signals to the brain.

• Restoration: Drink 70% of your water before 3:00 PM. Limit fluids 2-3 hours before bed to support deep, restorative sleep.

• Abstention: Remove bladder irritants such as caffeine (coffee/soda), alcohol, and spicy foods.

Supplements to Consider

• Magnesium Glycinate: Magnesium helps muscles relax. If your bladder is spasming (urge incontinence), 200 to 400 mg at night can calm the muscle and help you sleep.

• Pumpkin Seed Extract: Helps with pelvic floor toning. Research shows it helps reduce both frequency and urgency.

• Vitamin D3: We often see a link between low Vitamin D and pelvic floor disorders in our community. Ensuring your levels are optimal helps maintain muscle strength.

• Corn Silk Tea: This is a gentle, traditional remedy. It soothes the lining of the urinary tract, reducing the feeling of urgency.

Faith & Mindset

"For God has not given us a spirit of fear, but of power and of love and of a sound mind." (2 Timothy 1:7)

When I talk to women about incontinence, it typically brings shame or a feeling of losing control, but remember your body is resilient and designed to heal. Healing is a process of rooting in good habits and then yielding to the body's natural healing capacity.

The Protocol

• Keep track of your bladder symptoms for 3 days to find your triggers.

• Start a 5-minute daily pelvic floor routine (can be done during prayer or meditation).

• Ask your provider about the supplements and if they are best for you

• Drink your water in the morning/afternoon, not at night.

• Check with your provider to rule out infection or complex issues.

A Note to Carry

Healing is not about being perfect; it's about finding ways to honor our body as a temple. You have the power to make small daily choices that can lead to big changes.

Ready to start? Pick one irritant to remove this week and add five minutes of pelvic floor motion to your routine.

Give thanks,

Mary