Navigating Pelvic Floor Flares During the Holidays: Causes and Strategies for Relief
The holiday season brings joy and celebration, but for those managing pelvic floor dysfunction, it can also bring unique challenges. The stress of the season, coupled with changes in routine, and temptations with sugary treats and comfort foods can lead to pelvic floor flares that impact your ability to enjoy this joyous time. By understanding what triggers these symptoms and learning how to manage them, you can enjoy the holidays with greater ease and comfort.
What Are Common Pelvic Floor Symptoms?
Pelvic floor dysfunction can present in a variety of ways and are often overlooked or ignored until they become debilitating. Some of the most common symptoms include:
- Increased urinary urgency or frequency: Feeling the need to urinate frequently or urgently, even when your bladder isn’t full. Normal bladder function is urinating every 2-4 hours or 5-7x/day and 0-1x/night.
- Urinary incontinence: This can be caused by urgency or stress. You should never leak urine during activities like laughing, sneezing, or exercising. You should also be able to make it to the bathroom without leaking.
- Bowel dysfunction: Struggling with constipation, diarrhea, or difficulty fully emptying the bowels. Normal bowel movements are considered 3x/day to 3x/week depending on the individual with no straining, pain or leaking of stool or gas
- Pelvic pain or pressure: A feeling of heaviness, aching, or tightness along the perineum (the area between your genitals and anus), genitals, pubic or bladder area
- Pain in surrounding areas: Discomfort in the lower back, hips, abdomen, groin or tailbone can often be an indication that a pelvic floor dysfunction is likely.
- Pain during intercourse or tampon use: Pain, discomfort, or increased pressure during penetration. This can also include any worsening of the above symptoms during or after sexual intercourse.
- Prolapse symptoms: A sensation of bulging or heaviness in the vagina, often worse with prolonged standing or exertion. This can often feel as though our pelvic organs are falling out
These symptoms can fluctuate, becoming more pronounced during periods of increased stress or physical strain—making the holiday season a particularly tricky time for those with pelvic floor dysfunction.
Why Can Holidays Trigger Pelvic Floor Flares?
Increased Stress and Tension
The holiday rush—shopping, cooking, traveling, and attending gatherings—can put your nervous system on high alert. Pelvic floor flares during the holidays can be quite common. Stress often leads to unconscious clenching of the pelvic floor muscles, exacerbating pain, urinary symptoms (particularly urgency), constipation and general discomfort. If you find yourself frequently holding tension in your jaw and shoulder/neck you are most likely also holding tension in your pelvic floor.
Poor Body Mechanics
Lifting heavy shopping bags, carrying children, standing for long periods while cooking, or decorating can place excess strain on your low back, hips, pelvis and pelvic floor. Without proper posture or movement patterns, this strain can worsen symptoms like pain, prolapse and urinary symptoms.
Inflammatory Foods and Drinks
Holiday staples like alcohol, caffeine, sugar-laden desserts, and rich, spicy foods can irritate the bladder and bowel, increasing urgency, bloating, or constipation—all of which can put pressure on the pelvic floor. Common bladder irritants include alcohol, coffee (regular and decaf), tea (regular and decaf), carbonated beverages, tomato based products, citrus, dairy, artificial sweeteners, acidic foods, vinegar, curry, spicy foods, cola, food colorings and flavorings, and chocolate. Dehydration will also make your urine more acidic and can cause irritation to the bladder lining.
Winter Illnesses
Cold and flu season brings coughing, sneezing, and nose blowing, all of which increase intra-abdominal pressure. Without proper techniques to manage these forces, symptoms like prolapse or pain can worsen.
Routine Disruptions
Changes in exercise routines, hydration habits, and sleep schedules can throw the body out of balance, leading to constipation, muscle tightness, and increased pelvic floor tension.
How Do I Enjoy The Holidays Without Aggravating My Symptoms?
Recognize and Manage Stress
- Practice Relaxation Techniques: Incorporate diaphragmatic breathing, mindfulness, or gentle yoga into your day to calm your nervous system and reduce pelvic floor tension.
- Set Boundaries: Say “no” to over-commitments and schedule downtime to rest and recharge.
Use Proper Body Mechanics
- Lift Smartly: Engage your core, bend at your knees, and avoid holding your breath when lifting heavy objects (exhale with effort).
- Alternate Positions: Avoid standing or sitting for long periods(>20-30 min) by frequently changing your position to reduce strain.
- Posture Awareness: Stand and sit tall to reduce pressure on the pelvic floor.
Be Mindful of What You Eat and Drink
- Avoid Bladder Irritants: Limit alcohol, caffeine, and spicy or acidic foods if you notice they worsen your symptoms. Especially on travel days.
- Stay Hydrated: Drink plenty of water to keep your digestion regular and your bladder healthy. Try to aim for consuming half your body weight in ounces drinking at a rate of 4-6 oz/hour for maximum absorption. Incorporating high quality electrolytes can also be helpful.
- Focus on Anti-Inflammatory Choices: Incorporate foods like leafy greens, berries, nuts, and salmon to help reduce inflammation. Try to consume 25-30 g of fiber throughout the day with the goal of 8-12 g per meal.
Protect Your Pelvic Floor During Illness
- Brace Yourself – Try to perform a pre-pelvic floor contraction before you sneeze or cough. You can also try to use a pillow or your hands to support your perineum when coughing or sneezing.
- Practice Gentle Techniques – Use controlled exhalations (like huffing) instead of forcefully blowing your nose. Practice the above techniques while blowing your nose. Stop blowing your nose on the toilet.
Maintain Movement and Routine
- Stay Active: Incorporate gentle exercises like walking, yoga, or pelvic floor stretches to release tension and improve circulation.
- Prioritize Regularity: Stick to a consistent meal schedule, and include fiber-rich foods to prevent constipation.
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Conclusion
The holidays can be a beautiful but challenging time for those with pelvic floor dysfunction. By understanding the common causes of symptom flare-ups—like stress, body mechanics, and dietary choices—you can take proactive steps to manage or avoid discomfort. With thoughtful preparation and self-care, you can enjoy the season while prioritizing your pelvic floor health.
If you’re struggling with pelvic floor symptoms, don’t hesitate to contact us at Laws of Motion Physical Therapy. We’re here to help you feel your best, this season and beyond! Schedule your free 15-minute discovery call below.
