Dr. Natalia’s Pelvic Health Tips to optimize pelvic health during the holidays.
- Stay Active: Incorporate gentle exercises like walking or yoga to maintain pelvic floor strength and flexibility. Aim for activities that promote overall fitness without straining.
- Practice Mindful Breathing: Use deep breathing techniques to relax the pelvic floor muscles and reduce stress. This can help manage holiday anxiety and promote a sense of calm.
- Hydrate: Drink plenty of water to support healthy bladder function. Staying hydrated can also help prevent constipation, which is particularly important during festive eating!
- Plan for Bathroom Breaks: If attending gatherings, know where the restrooms are located and plan regular bathroom breaks to avoid urgency or discomfort. We should empty our bladder about every 2-4 hours, so it is important that we don’t go “just in case” or hold it too long!
- Monitor Your Posture: Pay attention to your posture when sitting, especially during long meals or car rides if traveling for the holidays. Sit with your feet flat on the floor, avoid crossing your legs and provide yourself with lumbar support.
- Mind Your Core: Engage your core muscles while participating in holiday activities like hanging christmas lights, wrapping presents or putting up the Christmas tree to support your pelvic floor and maintain stability.
- Balance Indulgence with Nutrition: Enjoy holiday treats mindfully, but also include fiber-rich foods to support digestive health and prevent constipation.
- Rest and Recharge: Prioritize sleep and relaxation amidst the holiday hustle. Resting helps your body recover and supports overall pelvic health.
- Practicing Gratitude: Each day is a reminder to cherish our well-being, the strength and resilience that comes from within.
- Communicate: If you experience any discomfort or concerns, don’t hesitate to reach out to your pelvic floor PT for personalized advice or support.
Enjoy the holidays while taking care of your pelvic health!
