Managing Bowel and Bladder Symptoms Through the Holidays: A Practical Pelvic Floor Survival Guide

The holiday season brings joy, family time, indulgent meals—and for many people, increased bowel and bladder issues. If you live with pelvic floor dysfunction, constipation, urgency, incontinence, or pelvic pain, the added stress and dietary changes of this time of year can really throw your system off.

But don’t worry—we’ve got your back (and your bottom!). With a little planning and the right support, you can enjoy the holidays without letting your pelvic floor symptoms steal the show.

🎄 Why the Holidays Can Be Hard on Your Pelvic Floor

Between travel, changes in routine, rich foods, dehydration, and stress, it’s no wonder pelvic symptoms flare up around the holidays.

Here are a few common culprits:

1. Dietary Changes

• Holiday foods often mean more sugar, less fiber, and lots of processed treats.

• These shifts can lead to constipation, bloating, and increased straining—putting pressure on your pelvic floor.

• Caffeine and alcohol can irritate the bladder and contribute to leakage or urgency.

2. Travel Disruptions

• Sitting for long periods on car rides or flights increases pelvic tension.

• Disrupted bathroom routines or skipping bowel movements while traveling can lead to hard stools and straining.
  

3. Stress and Sleep

• Stress affects the gut-brain connection and can increase urgency, constipation, or pain.

• Poor sleep reduces your body’s ability to regulate bowel and bladder function.

4. Social Pressure and Embarrassment

• Many people hide their symptoms, leading to shame, isolation, or ignoring warning signs.

• You might avoid drinking water to minimize bathroom trips or skip meals to avoid gas—neither of which helps in the long run.

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💩 Bowel Tips: Staying Regular and Comfortable

Pelvic floor therapists love to talk poop—because regular, easy bowel movements are a key part of pelvic health.

1. Hydration is Key

Aim for half your body weight in ounces of water per day. Add extra if you’re drinking alcohol or traveling.

2. Fiber Makes Friends with Your Gut

• Try to maintain a balance of soluble (oats, apples, chia) and insoluble (leafy greens, whole grains) fiber.

• If you're eating less produce, consider a gentle fiber supplement like psyllium husk.

3. Don’t Delay the Urge

When you feel the urge to poop—go! Waiting too long can cause your body to stop signaling and lead to harder stools.

4. Use a Squatty Potty

Elevating your feet with a stool while on the toilet puts your body in a more natural position to empty fully, with less strain.

5. Move Your Body

Daily gentle movement (even walking or stretching) helps stimulate bowel motility.

🚽 Bladder Tips: Staying Dry and Comfortable

Whether you’re worried about leaking during a laugh or can’t find a bathroom fast enough, the holidays can heighten bladder anxiety.

1. Watch Out for Irritants

Common holiday bladder irritants include:

• Coffee, tea, soda

• Alcohol

• Chocolate

• Spicy foods

• Citrus

• Artificial sweeteners

You don’t have to avoid them all—but notice your patterns and moderate where possible.

2. Pee When You Actually Have to Go

Try to avoid “just in case” peeing more than every 2–4 hours. Going too often trains your bladder to signal prematurely.

3. Avoid Constipation

A backed-up bowel puts pressure on the bladder and pelvic floor. If you’re not pooping regularly, you’ll likely feel more urgency or leakage.

4. Strengthen with the Right Exercises

Not everyone needs Kegels! Some people benefit more from lengthening and relaxing their pelvic floor, not squeezing it tighter. A pelvic floor therapist can help you figure out what’s right for you.

✨ Planning Ahead: Your Holiday Pelvic Floor Toolkit

Let’s be honest—you’re juggling a lot. That’s why we recommend building a simple holiday pelvic floor care plan.

Here’s what it might include:

✅ Drink a glass of water first thing in the morning
✅ Pack a fiber-rich snack or breakfast (oats, apples, chia pudding)
✅ Walk or stretch for 10 minutes after meals
✅ Use a stool in the bathroom when you can
✅ Take 3 minutes daily for deep belly breathing or pelvic drops
✅ Pack bladder-safe drinks or know what irritants to skip
✅ Don’t be afraid to excuse yourself for a bathroom break—shame is never part of self-care!

🧘‍♀️ Gentle Movement and Stress Relief

Movement doesn’t need to be intense to help.

A few of our favorite holiday season stress-soothers:

• Diaphragmatic breathing

• Child’s pose or happy baby pose

• Pelvic floor drops with slow exhales

• Gratitude journaling

• Light yoga or a walk around the block
  

Your pelvic floor loves consistency, calm, and compassion. Give it those gifts this season.

💬 When To Get Help

You don’t need to live with:

• Constipation that lasts more than a few days

• Leaking urine when you laugh, sneeze, or run

• A sense of urgency that disrupts your plans

• Pelvic pain with sitting, intimacy, or bathroom use

• A feeling of “not emptying” completely
  

If you’re dealing with any of these, pelvic floor therapy can help.

🎁 Give Yourself the Gift of Relief

Don’t let bowel and bladder symptoms rule your holiday season. We’re here to help you get back to feeling strong, comfortable, and in control—through the holidays and beyond.

Need more help coming up with your holiday plan?
📞 Call our office to schedule an appointment: (609) 300 – 3963