We are approaching the season of New Year’s resolutions, and you may have some
ideas for your goals going into this new year. Leading up to that fresh start however, it is easy to
let your own health fall to the wayside in the chaos of the holiday season. As a pelvic floor
therapist, this is where I see people waver in their pelvic health journey because they are out of
routine and overwhelmed with their work, family, and life demands.
Whether you are just starting your pelvic floor healing journey, or you’ve been in the
midst of it for some time, here are some ways you can keep consistent and help yourself feel a
little bit better through the holidays. And no, they’re not Kegels or activities you need to carve
out hours in your day to complete, because pelvic health starts in your daily routine, not in a
clinic.
1. Drink water.
We’ve all heard it from our parents at some point, but truly, drinking water is going to do
you a huge favor this holiday season. Many of the festive drinks can contribute to pelvic floor
symptoms such as bladder urgency, constipation, and bloating. Sugar, alcohol, and caffeine are
just a few ingredients that are bladder irritants, meaning that they irritate the lining of the
bladder, make it more difficult for your brain to know when the bladder is actually full and
increase your need to use the bathroom. These drinks can interfere with your digestion and lead
to differences in your bowel movements and bloating. So between other drinks, make sure
you’re drinking lots of water to keep your bladder healthy this season!
2. Make sure you are getting your fiber.
A lot of the holiday foods tend to be pretty heavy, which can lead to people getting
constipated. Constipation is a culprit in a lot of pelvic floor symptoms that have more to do with
your bowels. Constipation can increase your bladder leakage, can make your prolapse feelings
feel worse, and contribute to back and pelvic pain. So, keep regular this season and make sure
you’re getting your fiber, and don’t be afraid to take some magnesium or use a squatty potty if you’re getting a little
backed up.
3. Move your body every day.
With it getting dark so early outside, maybe your movement routine has changed. You
don’t need to be making it to the gym for long workouts that eat up hours of the day and time
you could be doing other tasks, but trying to get outside for a 10-minute walk in the morning is
going to get your muscles moving and promote digestion and circulation and regulate hormones
in your body that respond to sunlight. Or, maybe it’s 10 minutes of bodyweight exercises before
bed and some stretching. These little habits make a difference and help you stay intentional in
your health.
4. (and arguably the most important): Take a look at your nervous system.
With everything going on, you may be living in fight or flight mode through the holidays.
When you live in fight or flight, the processes in your body to promote resting and digesting get
turned down, which can contribute to digestive issues, constipation, or loose stool. Give yourself
permission to sneak away from a party for a few minutes or set a timer for five minutes before
bedtime to practice breathing, stretching, and mindfulness to check in with yourself. There’s no
need to feel guilty for giving yourself a few moments each day dedicated to how you feel.
Don’t wait until the new year to begin your pelvic health journey; start feeling better over the
holidays while enjoying yourself. We are offering great specials on new patient and returning client visits between now and January 15th, don't miss out!
