Festive Fitness: Preparing Your Pelvic Floor for the Holiday Season
Welcome! As the holiday season rolls in with its twinkling lights and festive cheer, our routines often take a back seat amidst the whirlwind of activities. While it's a time for joy and celebration, the hustle and bustle can also bring unique challenges for our pelvic floor health. Today, let's unwrap some key strategies to keep your pelvic floor merry and bright throughout the holidays.
The Holiday-Pelvic Floor Connection: The holiday season is synonymous with busy schedules, long periods of standing or sitting, indulgent foods, and sometimes, stress — all of which can impact pelvic floor health. Whether it's holding off a bathroom break while cooking a feast, or navigating pelvic discomfort during a long car ride to visit family, our pelvic muscles are often put to the test during these festive times.
Maintaining Exercise Routines: In the midst of holiday preparations, it’s easy to sideline our regular exercise routines, including those for pelvic floor health. Here’s tom tips on how to stay on track:
Schedule it in: Just like you’d mark a holiday event on your calendar, schedule your pelvic floor exercises. Even a few minutes a day can make a difference. It can be a simple 5 minutes set aside for your self, or even while you are doing chores like folding laundry, unloading a dishwasher (hello squats!)
Incorporate Functional Movements: When lifting holiday decorations or shopping bags, use intentional form. Engage your core and pelvic floor muscles to support your activities.
Set a timer: Every hour, complete 3-5 diaphragmatic breaths, or do one 30 second deep squat to stretch out that pelvic floor.
Mindful Eating and Hydration: Holiday feasts are often laden with rich foods and drinks that can irritate the bladder or disrupt regular bowel movements, affecting pelvic floor health. Here’s how to navigate:
Stay Hydrated: Amidst the eggnog and spiced wine, don’t forget to drink water. Staying well-hydrated can help maintain regular bowel movements and reduce bladder irritation.
Choose Wisely: Enjoy the festive treats but balance them with high-fiber foods like vegetables and whole grains to support digestive health.
Managing Stress for Pelvic Floor Health: Stress can lead to pelvic floor muscle tension, exacerbating issues like pelvic pain or incontinence. Here are a few tips to stay relaxed:
Take Time for Yourself: Amidst the holiday activities, carve out moments for relaxation. Deep breathing, gentle stretching, or a warm bath or shower can help release pelvic floor tension.
Stay Mindful: Practice mindfulness to keep stress at bay. Even amidst chaos, a few deep breaths can center your mind and relax your pelvic floor muscles.
Travel Tips for Pelvic Floor Comfort: Traveling can be challenging for pelvic floor health. Long drives or flights can lead to discomfort. Here are some ways to manage:
Plan Ahead: On road trips, plan for regular bathroom breaks. During flights, if possible, choose an aisle seat for easier access to the restroom.
Plan consumption of bladder/bowel irritants accordingly: Understanding what may irritate your own bowel and bladder can give you freedom on longer trips. Common irritants can include: caffeine, carbonated/bubbly beverages, alcohol, citrus, chocolate, spicy foods, fried foods, beans, insoluble fiber, artificial sweeteners, processed foods, etc…Not sure what irritates yours? I’ve got a free bladder diary download to help you! Click HERE to get yours for fee!
Move Regularly: Take breaks to stretch and move around, reducing pressure on the pelvic floor.
Wrapping it up: The holiday season, with all its charm and challenges, doesn’t have to be a strain on your pelvic floor health. With a bit of planning and mindfulness, you can navigate this festive time while keeping your pelvic floor health in check. Remember, the best gift you can give yourself this season is the gift of health and wellbeing.
If you have concerns about managing your pelvic floor health this holiday season or are looking for personalized advice, feel free to reach out. I’m here to support your journey towards a healthy, happy pelvic floor all year round!
