Frequent Urination: Causes and Ways to Find Relief

A doctor's gloved hand placing red blocks with health symbols on a table

Millions of Americans quietly suffer from frequent urination, but a naturopathic doctor’s five practical tips — backed by mainstream urology — could offer real relief without a prescription.

At a Glance

Dr. Janine Bowring outlines five actionable strategies to reduce frequent urination, including bladder retraining, pelvic floor exercises, and addressing prostate health in men.
Bladder retraining — deliberately delaying urination by 15 minutes when the first urge strikes — is a technique also recommended by AARP and multiple urology practices.
Kegel exercises and pelvic floor strengthening are endorsed across mainstream medical sources as effective tools for regaining bladder control.
Frequent urination can stem from overactive bladder, hormonal changes, pelvic floor weakness, chronic urinary tract infections, or prostate issues — meaning a one-size-fits-all approach has limits.

Bladder Retraining: A Simple Habit With Real Results

Dr. Bowring’s first tip centers on retraining the bladder to resist the immediate urge to urinate. Her recommendation is straightforward: when the urge hits, wait 15 minutes before acting on it. ^[1] The goal is to gradually extend the intervals between bathroom visits, teaching the bladder to hold more before signaling urgency. She directly addresses a common concern, stating the short delay will not cause urinary tract infections. ^[5] The American Association of Retired Persons (AARP) independently recommends the same tactic, advising people to try holding off when the first urge appears. ^[2]

HealthPartners similarly describes bladder retraining as peeing at fixed intervals and gradually increasing the time between visits — a method aligned with what Dr. Bowring recommends. ^[4] Michigan Urology and Spokane Urology both list delayed voiding and timed schedules among their standard home-management strategies. ^[7]^[6] The convergence across these independent sources gives the retraining approach credibility as a legitimate first-line self-management tool, not just internet wellness advice.

Pelvic Floor Health, Footwear, and Exercise

Dr. Bowring’s third tip targets pelvic floor health, warning that wearing high heels can offset pelvic balance and increase susceptibility to frequent urination. ^[5] While the posture-and-footwear connection lacks a cited clinical study in her presentation, the broader point about pelvic floor function is well-supported. HealthPartners recommends pelvic floor exercises, specifically Kegels, to build muscle strength and reduce urinary symptoms. ^[4] Spokane Urology notes that excess weight adds pressure to the bladder and pelvic muscles, reinforcing the connection between physical fitness and bladder control. ^[6]

Dr. Bowring’s fifth tip — general exercise and Kegel exercises — rounds out her physical approach to bladder health. ^[1] Kegels involve repeatedly tightening and releasing pelvic floor muscles, and Michigan Urology lists them among the most effective home treatments for frequent urination. ^[7] AARP also includes pelvic floor work in its recommended strategies. ^[2] The limitation worth noting is that exercise advice works best for people whose urination frequency stems from pelvic weakness rather than infection, diabetes, neurological conditions, or medication side effects — a distinction Dr. Bowring’s general framing does not always make explicit. ^[4]

Chronic Infections and Prostate Health

Dr. Bowring’s second tip addresses chronic urinary tract infections as a distinct driver of frequent urination, emphasizing that infection-related causes require their own management approach. ^[5] This is clinically sound: recurrent infections are a recognized cause of urinary urgency and frequency, separate from overactive bladder. However, her presentation does not specify when to seek a urine culture or physician evaluation, which would be important guidance for anyone experiencing recurring symptoms that could indicate a more serious underlying condition. ^[4]^[6]

Her fourth tip addresses prostate health as a factor contributing to frequent urination in men. ^[5] Enlarged prostate — medically known as benign prostatic hyperplasia — is one of the most common causes of urinary frequency and urgency in older men, and urology sources confirm it as a primary consideration in male lower urinary tract symptoms. ^[9] The tip is directionally accurate but remains general; Dr. Bowring does not distinguish between benign prostatic hyperplasia, prostatitis, or other prostate-related conditions, leaving men without a clear next step beyond awareness. For anyone experiencing significant or worsening urinary symptoms, consulting a physician to rule out underlying conditions remains the appropriate course of action.