5 Tips For a Healthy Pelvic Floor This Holiday Season
The holly jolly holiday season–a time for family, food, and…paying attention to our pelvic floor? It might not be top of mind with the hustle and bustle of all the activities that come with the year’s end but it’s true that many women experience an increase in pelvic floor discomfort during the holidays. The good news? Our clinicians at Empower Physical Therapy put together a quick guide to keeping your pelvic floor healthy and happy whether you’re traveling, at home, or some combination of the two throughout this holiday season.
Why Do Symptoms of Pelvic Floor Dysfunction Increase During the Holidays?
Dietary Changes
Between the parties and celebrations, the workplace get-togethers and the family dinners–the holidays are chalk full of opportunities to indulge in ways that we don’t normally throughout the rest of the year. We often find ourselves eating foods that aren’t typically on our daily menus (think stuffing, mashed potatoes, and pie!) and there are certainly more opportunities to imbibe some festive cocktails during the last months of the year…and mostly, that’s OK! Gathering with others around food and drink is a way to commune going back thousands of years but it’s true that our nutrition can have direct and significant effects on our pelvic floor that can lead to discomfort ranging from subtle to downright painful. For example, when we’re eating starchy, carbohydrate-rich, and foods higher in sugar, we often find ourselves eating less fresh fruit, less vegetables, and drinking less water which can lead to constipation. Additionally, consuming bladder irritants such as caffeine, alcohol, and carbonation can result in feeling the urge to urinate more often which, in turn, can lead to excess trips to the bathroom.
Disruptions in Routine
We all know the holidays can bring about major disruptions in our routine. Whether it be because we’re simply busy with all of the extras that come with the holiday season (parties, presents, people!) or because we’re traveling far and wide to see and celebrate with our loved ones, changes in our routine mean that we are less focused on the things that maintain our wellness during the rest of the year. Maybe you’ve spent the last several months being intentional about engaging in habits that improve your pelvic floor–and overall–health like maintaining your exercise routine or taking meditation breaks throughout the day for stress relief…we love that for you! But we also know that it can be hard to keep up with your routine during the busy-ness of the holidays and, sometimes, this can lead to the reemergence of pelvic floor dysfunction symptoms that we’ve worked so hard to keep at bay.
Stress
Our nervous systems are put through the wringer during the holiday season. With the never-ending to-do lists, the end of year deadlines, and the pressure some of us often feel to make the season magical for our families and loved ones, the build–up of stress throughout the holiday season often manifests physically in our bodies. We especially see this result in increased tension in our pelvic floors. Combine stress with the disruptions in routine and dietary changes, and it’s like we’ve conjured up the perfect storm of pelvic floor dysfunction.
5 Pelvic Floor Health Tips to Keep You Feeling Great During the Holidays
As we mentioned above, the holiday season is a time of joy, connection, and celebration, but it can also bring stress, travel, and indulgence—all of which can impact your pelvic floor health. Here are five practical tips to keep your pelvic floor happy and healthy during the busiest time of the year.
Tip #1: Incorporate Healthy Eating and Drinking Habits
The holiday season only comes once a year–enjoy your festive food and drink! But remember that holiday treats are often heavy on sugar and low in fiber, which can disrupt your digestion. Try to incorporate fiber-rich foods like fruits, vegetables, whole grains, and nuts into your meals to support regular bowel movements. Pairing fiber with adequate hydration will help reduce the risk of constipation and ease pressure on your pelvic floor. A simple way to boost your fiber intake during the holidays is to start your day with oatmeal sprinkled with berries and chia seeds or add some colorful veggies to your dinner plate. Additionally, staying hydrated is essential for maintaining good bowel and bladder health. Dehydration can lead to constipation, which can put unnecessary strain on your pelvic floor muscles. Aim for around half your body weight in ounces, and adjust based on your activity level or travel needs.
Tip #2: Get in Some Movement
The holidays can disrupt your usual exercise routine, but finding ways to stay active is key to maintaining pelvic floor health. Movement helps keep your circulation flowing, supports digestion, and reduces stress—all of which benefit your pelvic floor. Take a brisk walk after meals, join a family-friendly yoga session, or even sneak in a quick workout at home. Consistency is more important than intensity, so aim for small bouts of movement throughout your day. We know that it’s tough to find space in your calendar during this busy season but with some intentional planning ahead, we promise your pelvic floor (and you!) will be happier and healthier throughout the season.
Tip #3: Make Mindfulness a Part of Your Routine
Stress can be a huge contributor to flaring pelvic floor symptoms during the holiday season. A great way to reduce stress levels is by scheduling mindfulness breaks during your day. Mindfulness looks different to different people; maybe your stress-reducing routine includes a guided meditation (we love the ones provided by the Calm App), taking a warm bath to wind down from a busy day, or journaling. What you do during your mindfulness routine is your choice but it is important that it allows you to bring greater awareness and connection to your body. Mindfulness slows us down, allows us the space to pay attention, and find comfort in a body whose nervous system is constantly being jolted by the stress and activity of our world. Mindfulness can especially help us to hone in on emerging pelvic floor symptoms and intervene before we get too far into the cycle of discomfort so many of us experience.
Tipe #4: Focus on Comfort During Travel
Traveling or staying in unfamiliar places during the holidays can make bathroom routines less comfortable. A squatty potty or similar footstool helps you achieve a natural squatting position, which relaxes your pelvic floor and makes bowel movements easier. If you’re on the go, improvise with a small step or even a stack of books to mimic the benefits of a squatty potty. Your pelvic floor will thank you!
Additionally, ahead of any holiday travel, think about other things that might help you keep a routine that will prioritize your pelvic health. While out of your own home, do you need a private bathroom that isn’t shared with any other people? Do you need floor space to be able to carry out your pelvic floor exercises? When booking flights, consider whether it would be best to break up your journey into shorter legs so that you can move around during layovers, and on airplanes, pay attention to your posture as sitting for long periods of time can lead to misalignment and discomfort. And always try to incorporate a post-flight stretching routine to shake out some of the tension and discomfort you might feel from being in a small space for too long. Lastly, during long travel days, don’t make a habit of holding your urine or stool for long periods of time as this can put a strain on your pelvic floor muscles.
Tip #5: Try Magnesium
Magnesium is a powerhouse mineral that supports muscle relaxation and can help ease constipation—two things your pelvic floor will love. You can find magnesium in foods like spinach, almonds, and dark chocolate, or consider taking a supplement (consult your healthcare provider first). A warm bath with Epsom salts, which are high in magnesium, is another relaxing way to support both your pelvic floor and overall holiday wellness.
Summary
Prioritizing your pelvic floor health during the holidays doesn’t mean giving up on the fun. With these simple tips, you can stay comfortable, enjoy your favorite traditions, and keep your pelvic floor in great shape. Your body—and your pelvic floor—will appreciate the care you show them during this festive season.
And, remember, we’re here to help! Let’s put a plan in place that maximizes your comfort and continues building on all of the work you’ve already put into healing your pelvic floor. Whether you’re going to be traveling or you simply want to talk through how to survive the holiday season and would like the support and accountability your therapist can provide, we love answering questions and helping you map out strategies that will actually work for your life.
Happy Holidays!
