The holidays can be a wonderful and magical time of year. It’s also no secret that it can be one of most stressful times of year. With all of your competing Holiday Season activities and obligations it is easy to de-prioritize yourself, your workouts, and your overall wellness. In this post I will provide you a few tips on managing pelvic floor dysfunction during the holidays.
There are so many things to do during the holidays!! Shopping for gifts (and yourself too), gift wrapping, cards, holiday events, school events, family events, and travel to name a few. All this on top of your daily obligations!!! It can be alot, and often times can be a major source of stress. I often see where patients create daily checklists/calendars to ensure they accomplish everything on time. However, I just as often hear patients tell me the following:
- ‘ I have to cut my regular exercise time wayyy down to get all this stuff done’
- ‘ There’s no time to workout/exercise so I just left it off my calendar’
- ‘ My routine is thrown off when traveling so I just won’t workout’
The holidays can definitely be a difficult time to keep a workout or exercise routine. On top of all the activities; travelling, staying in a hotel or even with family can disrupt the routine we rely on to relax and accomplish our fitness goals.
All of this stress, combined with deviations from your workout routine, can aggravate any pelvic floor symptoms you may be experiencing. But no need to fret; in today’s post I will share a few of my favorite things you can do to manage pelvic floor dysfunction, and overall wellness, during the holidays.
Manage Pelvic Floor Dysfunction By Reducing Holiday Stress
You are busy decking the halls and fa la la la la ing but….you’re rudely interrupted by seemingly worse pelvic floor symptoms. This may present as an increase in urinary urgency & frequency, leakage, bloating and constipation. It’s not a coincidence. Yes, all those stressors we mentioned before, can contribute to your symptoms. Increased stress heightens your sympathetic nerve system (SNS/flight or fight).
SNS is closely tied to your pelvic floor. However, even if you aren’t experiencing pelvic floor issues directly, the increased stress will change the way you move. Since our nerves are all connected the stress will contribute to using your muscles differently leading to foot, knee, hip and/or back pain.
So, what to do about all this stress?? Take a break for yourself!!
Easier said than done, right? Let me help with these 3 easy tips to calm your nerves!
Long Exhale Box Breathing
- Exhalation, breathing out, is connected to the relaxation system.
- Split your breath into 4 parts of inhale, pause, exhale, pause. Make sure you’re breathing out longer the other parts.
- Example: breathe in 3 seconds, pause 3 seconds, breathe out 6 seconds, pause for 3 seconds.
Eye Palming
- Light pressure on the eyes will signal a relaxation reflex.
- You can rub your hands together to create some heat.
- Gently rest the heels of your hands on your closed eyes.
- Bonus points if you pair it with the extended exhale breathing noted above.
A Few More Of My Favorite Things
- It’s ok to say no. No to events, gatherings, projects to help with self preservation.
- “The best way to spread Christmas Cheer, is singing loud for all to hear.” 😉 Singing will connect to your relaxation nervous system.
- Get outside! If you are able, get outside for sunlight and fresh air.
Festive Pelvic Floor Bladder Strategies
Holiday season making urinary leakage worse? Certain foods and drinks can cause irritation of your bladder making you feel like you have to go to the bathroom more.
- Alcohol
- Sugar
- Carbonated Beverages
- Coffee
- Chocolate
Sometimes it is hard to avoid these food irritants (especially if they are some of your favorite things). Here are some practical tips to help minimize their impact on your bladder.
I am so guilty of ALL of these around the holidays. What about you?
Travel Tips To Manage Pelvic Floor Dysfunction
The holidays are the busiest travel time of the year. Many of us are very adept at navigating the hustle and bustle of a busy airport or adjusting for a congested roadway. However I often see that travelers don’t take one important self care technique into account…breaks.
TAKE. BREAKS.
Build breaks into your travel plan where you can. If you’re driving to visit family and/or friends make sure to build some time into your itinerary to get out of the car and walk. Stop at that restaurant you’ve been meaning to try for the past few months, or maybe that rest stop that also doubles as a recreation area. San Luis Reservoir off Hwy 5 comes to mind. Alternatively, if you’re flying, it’s okay to stand and walk during your flight (as long as the seat-belt signs aren’t illuminated).
Hydration Is Key
Whatever you decide to add or remove from your itinerary; make water a non-negotiable. Don’t get dehydrated on your holiday travels!!
Remember to not only drink water, but SIP your water. Don’t gulp. When you gulp water, your body can’t absorb all that liquid. This results in more trips to the bathroom, and more pelvic floor symptoms.
Sipping allows time for your body to absorb and utilize the water. This results in better hydration, less trips to the bathroom, and overall better management of your pelvic floor symptoms
Maintain Your Bathroom Routine
If you use something like a Squatty Potty try to bring it with you. If this isn’t possible use something like blocks or a piece of luggage to elevate your feet. This will help keep bowel movements regular,
Final Thoughts: Managing Stress = Managing Pelvic Floor Dysfunction
Stress (Holiday or otherwise) can be a major factor for increased pelvic floor symptoms. However, by integrating a few of the techniques we spoke about today into your routine you will be able to manage pelvic floor dysfunction during the holidays and beyond.
Takeaways:
- Calm your nerves through long exhale box breathing and eye palming.
- Sing, go outside, or both at the same time!!
- Treat yourself… just space it out, drink water, and avoid eating treats too close to bedtime
- When traveling make sure to take breaks, maintain your bathroom routine, and drink water, drink water, drink water.
These are a few of my favorite things…. for managing pelvic floor dysfunction and making for a holiday season with fewer symptoms. Happy Holidays!!
For more information and additional holiday reading check out some of our other blogs:
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