Controlling your bladder during the holidays

Pelvic floors, rejoice! The holidays are a time of joy, but they can also be a time of stress. Between preparing meals, cleaning up after guests, and juggling family obligations and travel, it can be hard to find time to take care of yourself. But don’t worry – we have some helpful tips to help keep your pelvic floor happy during the holiday season. So go ahead and indulge a little bit, just make sure to take some time to relax and keep your core health in check to help with controlling a weak bladder.

Holiday (Alcoholic) Beverages That Increase Urinary Incontinence Issues

We’ve all been there – you’re at your relatives enjoying a holiday dinner and a few drinks, when suddenly you feel the urgent need to visit the washroom. Beer, wine, and spirits are all bladder stimulants, which means that the more you drink, the more likely you are to find yourself making multiple trips to the toilet. The reason for this is that alcohol causes the detrusor muscles (which control urination) to contract too much. This can be particularly troublesome if you suffer from urinary incontinence, as it can cause leaks and accidents.

So, how do we go about addressing this? Here are a few tips:

• Switch from large quantities to smaller ones. Instead of that pitcher of beer, consider a gin and tonic or other mixed drink.
• Avoid caffeine before you plan to drink alcohol, and even more-so while you drink. If you know a night of drinking is in store, avoid extra caffeinated beverages throughout the day, and alcoholic beverages that contain caffeine. Remember that muscle in the bladder? The detrusor? Caffeine makes that muscle contract, telling you to pee before the bladder is even full. This allows you to hold less and less urine over time. Because caffeinated beverages often go hand-in-hand with alcohol (think Rum and Coke), this is double-trouble for your bladder.

Preventing Washroom Anxiety: Long Car Rides, Holiday Shopping Lines & Waiting to Meet Santa

The holiday season typically involves long car rides, even longer shopping lines, and getting stuck for hours on end at the mall with the kids to meet Santa… The list goes on! If you’re dreading having to worry about where there’s a public restroom during these times, it doesn’t have to be this way. Far too often we hear women and men talk about their stress of having to choose a specific store
solely because they know where the washroom will be, or worse, missing an important moment because they’re doing the run-around finding the nearest restroom.

Luckily, we have a few tips and tricks to help ease the “where’s the washroom” anxiety. As mentioned above, caffeine activates the bladder and this is especially worrisome if you are already suffering from a weak bladder. Enjoying a hot cup of coffee or tea to kickstart the day is something many of us look forward to, but trying to stick to decaffeinated beverages on the day of a long car ride or a holiday outing will help keep the washroom out of the equation.

It’s also a good idea to try and avoid other drinks, foods and medications that act as diuretics – stimulating your bladder and increasing your volume of urine. These include:

• Carbonated drinks and sparkling water
• Artificial sweeteners
• Chocolate
• Chili peppers
• Large doses of Vitamin C
• Foods that are high in spice, sugar or acid, especially citrus fruits

Prioritizing Your Self-Care to Reduce Undue Stress

The holidays are a stressful time for everyone but can be exceptionally stressful for those with pelvic floor issues. The change in routine, added pressures from family members who you might not see often, events that are too much to handle all combine to lead some individuals feeling overwhelmed and stressed out – in worst case scenarios even leading them towards bladder leaks and pelvic floor control issues.

As the holiday season continues to get closer, start taking a proactive approach to your self-care routines and give yourself the confidence boost you need to enjoy festivities without the fear of pelvic health related issues. Look for exercises, programs, and therapies that support your overall well-being, promote your self-care routines to keep stress levels low, and think beyond Kegels to boost your confidence in your core health.

Taking Control with Available Treatments

If you are struggling with issues revolving around a weak bladder/urinary incontinence, there are a few different ways to treat it. A popular treatment for strengthening your core and pelvic floor muscles is the Emsella – Libby Chair Pelvic Therapy, delivering the equivalent to 11,000 Kegels in just one 28 minute session.

Watch as Briana shares her story of overcoming poor pelvic health and core fitness after two pregnancies. After discovering Libby Chair Pelvic Therapy and Venus Ab Rehab, symptoms are gone and Briana feels like herself again!

Let Corelife Wellness Help You Prevent Bladder Leaks This Holiday Season

Get back to enjoying holiday shopping and watching the kids meet Santa without the fear of having to run to the washroom. From finding a healthier diet to our Emsella – Libby Chair Pelvic Therapy, we can be there for you every step of the way. At Corelife Wellness we focus on empowering women and men to take care of their pelvic health. Working alongside our physiotherapy experts, you can strengthen your pelvic floor and get back to feeling comfortable and confident – all in time for the holiday season.

Give us a call to discuss what you have been experiencing. Whether it’s urinary incontinence or you want to focus on prevention, we can help!

Resources:

Cleveland Clinic
Mayo Clinic
Science Direct