Preparing for the Holidays: Bowel and Bladder Tips
Holidays call a lot of things to mind: merriment, gatherings, joy, and travel to name a few. Inevitably, stress, changes to routine, diet changes and lack of sleep can also creep in as part of the holiday equation. As pelvic floor therapists we know some of these can affect symptom management, in particular around bowels and bladder health.
There are steps you can take ahead of time to weather some of these challenges more successfully. Before the holidays start, find at least one tool to use daily for self regulation. Increased stress around the holidays can increase bowel and bladder symptoms. You may try a meditation app, an ice cold face plunge, massaging your abdomen in gentle circles, or dancing to your favorite song. Whatever it may be for you, find something to ground you in the present moment and remind your nervous system that you are safe so you can get back to rest and digest quickly if something triggers you over the holidays.
Many people experience constipation while traveling. Part of this is environmental and part of this could be from eating different foods than usual. Prepare ahead of time by smelling a specific scent when having a bowel movement and pack this scent with you on your travels to initiate a bowel movement. Additionally, try aiming to drink enough water (½ of your body weight in ounces and keep fiber in your diet in addition to all of the holiday goodies.
Want to feel more comfortable for those inevitable road trip stops or airport urges? One workaround could be packing your own disposable toilet seat covers. Because hovering can promote pelvic floor dysfunction we want you to be able to sit.
Be aware of bladder irritants. Alcohol, carbonated beverages, and coffee/tea (even decaf!) can be irritating to the bladder and contribute to increased urinary frequency, urgency, and incontinence. Being aware of this can help you choose the best times to indulge. For example, you may want to avoid a large cup of coffee before sitting on a long flight to visit family (or at least drink a glass of water first!).
At Root to Rise Physical Therapy & Pelvic Health, we believe in a holistic approach to physical therapy. Our Doctors of Physical Therapists are specialized in treating both orthopedic and pelvic health conditions. Our practice also integrates acupuncture and yoga and we are always excited to be a resource for the community we practice in. We are located in Scarborough, Saco, and Bath, and are here to support you!
Schedule your free 30 minute consultation with us today!
~Dr. Jenn & The Root To Rise Team
