As we approach the holiday season, Thanksgiving often brings with it the promise of delicious food, quality time with loved ones, and a break from the usual routine. However, while Thanksgiving is a time for celebration, it can also pose challenges for your pelvic health. Whether you’re dealing with digestive issues, pelvic floor dysfunction, or the stresses of hosting a big meal, it’s easy for the holiday to throw you off balance.
At Auria Pelvic Health, we believe that taking care of your pelvic health is just as important during the holidays as it is throughout the rest of the year. In this blog post, we’ll share some tips on how to stay comfortable, stress-free, and mindful of your pelvic health as you enjoy Thanksgiving festivities.
1. Stay Active (but Take Breaks!)
Thanksgiving Day can be a whirlwind of cooking, cleaning, and hosting guests, but it’s also important to prioritize your physical activity—and that includes your pelvic health. For those who suffer from pelvic pain, prolapse, or incontinence, staying active can help improve blood flow, relieve tension, and support the pelvic floor muscles.
Take short walks: Whether you’re helping to prep the meal or enjoying a post-dinner stroll, moving around can help with digestion and circulation. Walking also encourages your pelvic floor muscles to engage and relax, which is especially helpful for those who experience discomfort or pelvic floor dysfunction.
Avoid prolonged sitting: Sitting for hours at a time, especially after a big meal, can exacerbate pelvic pressure and contribute to pelvic floor dysfunction. Make it a point to get up and move around regularly to keep things in motion and prevent stiffness or discomfort.
Gentle stretches: A few stretches during the day—particularly for your hips, lower back, and pelvic region—can help ease any tension that might build up from standing or sitting for long periods. Simple hip openers and stretches for the lower back can relieve pressure on the pelvic floor and promote overall mobility.
2. Mind Your Posture at the Dinner Table
The way you sit at the dinner table can impact your pelvic floor health, especially if you’re prone to pelvic pain, prolapse, or digestive issues like constipation. After eating a large meal, it’s easy to slouch back in your chair, but poor posture can put unnecessary strain on your pelvic muscles and digestive system.
Sit upright: When sitting down to eat, try to maintain an aligned posture with your pelvis tilted slightly forward and your shoulders stacked over your hips. This promotes better digestion and keeps pressure off your pelvic floor.
Avoid slumping: Slouching can put pressure on your pelvic floor muscles, which may aggravate conditions like pelvic organ prolapse or urinary incontinence. When you’re sitting or reclining after your meal, consider supporting your lower back with a cushion (or decorative pillow!) to maintain good posture.
Take breaks from sitting: If you’re sitting for a long meal or watching a movie after dinner, make sure to stand and move around every 30-60 minutes to relieve pressure on your pelvis and reduce the risk of discomfort or tension.
3. Mindful Eating for Better Digestion
One of the most common pelvic health issues that can flare up during Thanksgiving is digestive discomfort, especially after a heavy meal. Issues like bloating, constipation, and indigestion can affect your pelvic floor health, so being mindful of what you eat and how you eat can help alleviate these issues.
Avoid overeating: While it’s tempting to indulge in seconds (or thirds!), overeating can put pressure on your pelvic floor, especially if you’re prone to prolapse or diastasis recti (abdominal separation). Try eating smaller portions and take your time to savor each bite. Not only will this help with digestion, but it will also reduce the risk of feeling uncomfortable afterward.
Eat fiber-rich foods: To avoid constipation—which can put extra pressure on your pelvic floor—focus on foods rich in fiber, such as vegetables, fruits, and whole grains. Fiber helps promote healthy bowel movements and reduces the strain on your pelvic muscles.
Stay hydrated: Don’t forget to drink plenty of water throughout the day. Adequate hydration is key for keeping your digestive system functioning smoothly and avoiding constipation. It’s easy to get distracted by all the festive drinks, but keeping water on hand will help your digestion and pelvic health in the long run.
4. Support Your Pelvic Floor During Holiday Stress
The holidays are joyful, but they can also be a source of stress, which can have a negative impact on your pelvic floor health. Stress can lead to muscle tension, exacerbate pelvic pain, and contribute to issues like bladder urgency or incontinence. Managing holiday stress is key to maintaining your pelvic well-being.
Practice relaxation techniques: Meditation, deep breathing, and mindfulness exercises can help reduce the stress response and promote relaxation in the pelvic floor muscles. Even taking five minutes to relax and breathe deeply can make a significant difference in how your body feels throughout the day.
Delegate tasks: If you’re hosting or contributing to a big meal, don’t hesitate to ask for help. Managing the cooking, cleaning, and hosting duties on your own can lead to physical and emotional stress. Remember, asking for support from family or friends can reduce your overall strain and help you maintain a healthier pelvic floor.
Mindful movement: Incorporating gentle stretching, yoga, or Pilates can also help manage stress and release tension in your pelvic region. Pelvic floor-friendly yoga poses, such as child’s pose, cat-cow, or gentle twists, can help release tension and promote pelvic health.
5. Protect Your Pelvic Health Postpartum or After Surgery
For new moms or those recovering from surgery, Thanksgiving can be a time when pelvic health concerns are top of mind. The demands of hosting or socializing may exacerbate postpartum recovery or pelvic pain from surgery. Here are a few tips for taking care of your pelvic health during this busy time:
Avoid heavy lifting: If you’re still in the postpartum period, it’s important to avoid lifting heavy items, such as carrying babies, toddlers, or heavy dishes. If you need help, don’t hesitate to ask for assistance from others.
Postpartum pelvic floor exercises: If you’ve had a baby recently, incorporating pelvic floor exercises like Kegels (or pelvic floor relaxation techniques) into your day can help strengthen and relax the muscles. If you’re not sure what exercises are right for you, a visit to a pelvic floor therapist can provide guidance tailored to your recovery.
Take rest breaks: New moms and those recovering from surgery often don’t get enough rest. If you’re hosting or attending a Thanksgiving gathering, be sure to rest when you need it to avoid overexerting yourself.
6. Check in with a Pelvic Floor Therapist
If you’re dealing with persistent pelvic floor issues such as incontinence, pelvic pain, or prolapse, a visit to a pelvic floor physical therapist can make a huge difference. As the holidays approach, it’s the perfect time to check in with a pelvic health specialist who can offer targeted exercises and strategies to keep you feeling your best.
At Auria Pelvic Health, we offer comprehensive pelvic floor assessments and personalized treatment plans to address a variety of pelvic health concerns, including incontinence, pain, and recovery after childbirth. We can help you optimize your pelvic health so you can enjoy the holidays without discomfort or stress.
Thanksgiving is a time to enjoy the company of loved ones, celebrate, and be grateful for the good things in life. By taking a few simple steps to protect your pelvic health, you can enjoy the holiday season without compromising your well-being. Whether it’s staying active, managing your posture, or practicing relaxation techniques, being mindful of your pelvic floor will help ensure you stay comfortable and stress-free throughout the festivities.
From all of us at Auria Pelvic Health, we wish you a joyful and healthy Thanksgiving! And remember, if you need support or have questions about your pelvic health, we’re here to help.
Take care of yourself this Thanksgiving, and don’t hesitate to reach out if you need any guidance on how to maintain optimal pelvic health throughout the holiday season!
Article Written By Dr. Sasha Speer, DPT
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