A Complete Guide to Pelvic Health During the Holidays: Recipes, Tips, and Self-Care
The holiday season is a time of joy, reflection, and, often, indulgence. While we relish the festive feasts and cozy gatherings, it's also important to maintain our pelvic health. This comprehensive guide is your ally in navigating the holiday season with health and happiness in mind. From nourishing recipes to essential self-care tips, we've got your pelvic health covered.
Nourishing Recipes for Pelvic Health Festive Quinoa Salad, Roasted Root Vegetables, Ginger-Turmeric Tea.
Festive Quinoa Salad Ingredients:
1 cup quinoa
2 cups water
1/2 cup dried cranberries
1/2 cup chopped walnuts
1/4 cup chopped fresh parsley
2 tablespoons olive oil
2 tablespoons lemon juice
Salt and pepper to taste
Instructions:
Rinse quinoa under cold water and drain.
In a pot, bring water and quinoa to a boil, then reduce to a simmer, cover, and cook until quinoa is tender (about 15 minutes).
Let quinoa cool, then mix in cranberries, walnuts, parsley, olive oil, and lemon juice.
Season with salt and pepper, and serve chilled or at room temperature.
Roasted Root Vegetables Ingredients:
Assorted root vegetables (carrots, beets, sweet potatoes), peeled and cubed
2 tablespoons olive oil
1 teaspoon rosemary or thyme
Salt and pepper to taste
Instructions:
Preheat oven to 400°F (200°C).
Toss the root vegetables with olive oil, herbs, salt, and pepper.
Spread in a single layer on a baking sheet and roast for 30-40 minutes, or until tender.
Ginger-Turmeric Tea Ingredients:
1-inch fresh ginger root, thinly sliced
1/2 teaspoon ground turmeric
1/4 teaspoon black pepper
1 teaspoon honey (optional)
2 cups water
Instructions:
Boil water with ginger and turmeric for 10-15 minutes.
Strain the tea and add honey if desired.
Serve hot and enjoy.
Daily Practices for Pelvic Floor Finding time through the holidays for yourself can be a challenge! Try incorporating movements like deep squats while you’re unloading the dishwasher. Bonus if you pair your breathing with these movements. You can stand on one foot while brushing your teeth, do mini side steps while putting dishes away - the possibilities are endless!
Mindful Eating During the Festive Season When possible, be mindful of foods that support pelvic health, including high-fiber options, hydration, and moderation in alcohol and caffeine intake.
Stress Management for Pelvic Health The holidays can be stressful! Techniques like diaphragmatic breathing, yoga, or meditation can help with the holiday rush and help reduce some stress levels. If feeling stressed, try taking a deep breath in, and then as you exhale, roll the shoulder blades down and back.
Staying Active and Avoiding Prolonged Sitting Sitting around the card table for hours (hearing my Grandpa start to chuckle when he had a good hand still makes me smile) is a family tradition that I will always cherish. It can be easy to go for hours without moving up from the chair! But, when possible, try to schedule in family walks, or even stretching breaks (like at baseball games!) to help maintain overall pelvic health.
The Importance of Adequate Sleep At this point, we all know how important sleep is for everything. Including the pelvic floor. Some ways to help with improving sleep, even during the holidays can be: limiting caffeine and alcohol before bed (Not only can they make it harder to fall asleep…they can be bladder irritants!), avoid screen time in bed, have a journal next to your bed - if you have any racing thoughts that keep you up at nigh, write them down in the journal.
The holidays are a perfect time to celebrate and enjoy, but also to take care of ourselves. By following these tips and incorporating healthy practices into your festive routines, you can enjoy the season to the fullest while nurturing your pelvic health.
Wishing you a holiday season filled with joy, wellness, and cherished moments!
