How to Holiday-Proof Your Pelvic Floor: 5 Tips for a Healthier Season
By Dr. Heather Evans - Pelvic Floor Physical Therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
The holiday season is a time of joy, but it can also bring stress, travel, and indulgent treats—all of which can take a toll on your body, including your pelvic floor. Follow these tips to keep your pelvic floor strong and healthy throughout the festivities.
1) Watch Out for Bladder Irritants
The holidays often come with extra coffee to fuel long shopping days, wine at parties, and soda at family gatherings. While these drinks are tempting, they can irritate your bladder. Here’s how to keep them in check:
Pause before indulging: Ask yourself, “Do I really want that extra glass of wine, or am I just following the crowd?” Similarly, reconsider that afternoon coffee—maybe a quick walk or a five-minute meditation would boost your energy instead.
Hydrate, hydrate, hydrate: Don’t let the festive drinks crowd out your water intake. If you’re having a bladder irritant like coffee, pair it with water to stay balanced.
2) Prioritize Sleep
Between late-night gift wrapping, cooking, or online shopping, sleep often takes a backseat during the holidays. Make a plan to tackle your to-do list earlier in the day so you can avoid those late-night scrambles. Aim for 7-8 hours of sleep each night to stay well-rested and ready for the next day’s activities.
3) Don’t Forget Your Bowel Health
Holiday foods can mess with your digestion, leading to constipation or diarrhea. A common culprit? Skimping on water and fiber. We’re all guilty of indulging in casseroles, stuffings, and desserts at holiday feasts, but it’s important to still incorporate fiber-rich foods like fruits and veggies.
Fill half your plate with veggies: Even if they’re dressed up with butter or sauce, they’ll still provide much-needed fiber.
Start your day right: If you know you’re heading to a big holiday meal, balance it out by eating a healthy breakfast packed with fruits and veggies.
4) Keep Moving
Staying active during the holidays can be tough, but it’s crucial for your pelvic floor health, digestion, and stress relief. Here are some ways to sneak in movement:
Squeeze in a workout before your family gathering.
Take a walk after a big meal to get your blood flowing.
Join the fun—play a game of tag with the kids or go sledding. Every little bit helps!
5) Plan Ahead for Stress Relief
Even the most magical holiday season can be stressful, whether it’s due to family dynamics, planning, or personal challenges. Preparing in advance for stress can make a world of difference.
Have a stress-relief strategy: Whether it’s morning yoga, journaling, reading, or a quick meditation session, find what helps you unwind.
Delegate tasks: Share responsibilities with other family members to lighten your load.
Take a break: It’s okay to step away from a stressful situation and recharge.
Take Care of Yourself This Season
Remember, you’re giving so much of yourself to others during the holidays—don’t forget to take care of you! With a little planning and mindfulness, you can enjoy the festivities while keeping your pelvic floor (and the rest of your body) healthy and happy.
Wishing you a joyful December and a healthy new year!
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)