Staying Joyful and Strong This Holiday Season
The holiday season is a time of joy, connection, and celebration, but it can also bring stress and a break from our usual routines. For many, the hustle and bustle of Christmas—shopping, decorating, hosting, and traveling—can take a toll on their physical health, including the pelvic floor. But with a little intention and some simple strategies, you can prioritize your pelvic floor health while fully embracing the festive spirit.
Here are some tips to keep your pelvic floor healthy and strong during the holiday season:
1. Stay Hydrated
Holiday drinks like hot cocoa, mulled wine, and eggnog are tempting, but don’t forget the importance of water! Dehydration can lead to constipation, which puts undue pressure on your pelvic floor. Aim to drink plenty of water throughout the day, even when indulging in festive treats.
2. Mind Your Posture
Whether you’re wrapping gifts, decorating the tree, or preparing a holiday feast, poor posture can strain your pelvic floor. Sit on a supportive chair and avoid slouching. When standing for extended periods, keep your feet hip-width apart and distribute your weight evenly to reduce pelvic floor tension.
3. Lift with Care
Moving heavy boxes of decorations or holiday gifts? Engage your core and use proper lifting techniques to avoid putting pressure on your pelvic floor. Bend at your knees, not your waist, and use your legs as you lift, and exhale as you lift.
4. Keep Moving
Regular physical activity is key to maintaining pelvic floor strength. Amid the holiday chaos, find time for gentle movement, such as walking or yoga. Bonus: exercise can also reduce stress and improve your mood.
5. Don’t Skip Bathroom Breaks
It’s easy to ignore your body’s signals when you’re busy. However, holding in urine or delaying bowel movements can strain your pelvic floor over time. Listen to your body and take breaks when needed.
6. Plan for Stress Relief
Stress can cause your pelvic floor muscles to tighten, leading to discomfort or even pain. Set aside time for relaxation—whether it’s enjoying a warm bath, meditating, or simply curling up with a favorite holiday movie. Managing stress benefits both your mental and pelvic health.
7. Eat Pelvic Floor-Friendly Foods
Holiday meals often include rich, indulgent dishes that can lead to bloating or constipation. Incorporate fiber-rich foods like fruits, vegetables, and whole grains into your meals, and balance them with your holiday favorites. A healthy digestive system supports a happy pelvic floor.
8. Set Boundaries
The holidays can be overwhelming, and overcommitting yourself can lead to physical and emotional exhaustion. Saying “no” when necessary and pacing yourself will reduce stress on your body and mind, including your pelvic floor.
9. Travel Smart
If you’re traveling for the holidays, long periods of sitting can affect your pelvic floor. Schedule regular breaks to stretch and move around, and use a lumbar roll or cushion for extra support during car or plane rides.
10. Practice Gratitude
Gratitude is a powerful tool for stress management. Reflect on the joys of the season and what you’re thankful for. A calm, happy mind supports a relaxed pelvic floor.
Final Thoughts
The magic of Christmas doesn’t have to come at the expense of your pelvic health. By incorporating these tips into your holiday routine, you can support your pelvic floor and enjoy the season to its fullest. Remember, small, intentional choices can make a big difference.
If you’re experiencing pelvic floor discomfort or have questions about how to care for your pelvic health, reach out to us here at Zealous Holistics for personalized support. Wishing you a merry, healthy, and strong holiday season!