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Pelvic Health for the Holidays

If you celebrate any of the holidays in December, you're probably aware that it can be a big time for feelings (good and bad), you may nurture yourself with food and drinks differently than other months and, typically, our routines go out the window! Whether you've experienced pelvic floor dysfunction in the past or not, some of these tips may be helpful to keep your body feeling well through this time of the year.


Adults

  • If you enjoy cracking into the bubbles or other alcoholic drinks over the holidays, try to drink as much water as alcoholic drinks. Staying hydrated can limit the irritation to your bladder.

  • The holidays can be a stressful time for some. Stress tends to make our pelvic floor tighten up in response. Try doing some slow, deep breaths regularly, moving your body, and taking time to care for yourself.


Kids

  • We often don't consider other drinks that are bladder irritants but pop, juice, even sparkling water can irritate the bladder as well. Make sure your kiddies are drinking plenty of non-carbonated water over the holidays. Staying hydrated can also prevent kids from becoming constipated with the change in diet over the holidays.

  • If you're traveling and visiting other places outside your home, ensure your children still feel comfortable using the bathroom and that they have access to a clean, quiet space to do so. This will prevent them from becoming constipated over the holidays.

Considerations for the queer and gender diverse community

  • Many, but not all, queer folks find the holidays difficult. This may be due to trauma and lack of access to safe spaces or the inability to come out safely. Distress can have an impact on the pelvic floor which often drives symptoms of pelvic pain, change in bladder or bowel function and more. For this, we recommend doing some slow deep breaths in a comfortable position where you can relax your body. We see you, we support you and are sending kind and gentle wishes to you.

  • Do what you need to do to care for yourself, go easy on yourself, move your body, surround yourself with chosen family and safe, gender affirming environments.


How to lengthen/ mobilize the pelvic floor

  • Our pelvic floor lengthens naturally during our INHALE. As our diaphragm (big powerful breathing muscle) moves down, our pelvic floor moves down to accommodate the pressure.

  • Try to take a deep breath in and at the same time imagine; you're gently bearing down as if to pass gas, do a bowel movement or initiate peeing. As you breathe out, let it all go back to your normal resting tone.

  • It can take some practice!

If you experience any pelvic symptoms, check in with a pelvic physiotherapist for extra support! Wishing everyone a safe and gentle time moving into 2023,


Physio Cat

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