Here's your Power to the Pelvis newsletter for December! I hope your had a wonderful Thanksgiving holiday (if you celebrate American Thanksgiving!), and are getting into the holiday season for December!
* Tip of the Month: keep your bladder happy this holiday season!
During the holidays, we might notice an increase in some pelvic floor symptoms. One of those symptoms is urinary frequency and/or urgency. This is likely due to the increase in common bladder irritants, including: alcohol, caffeine (coffee, tea, chocolate), carbonated drinks, spicy foods, sugary treats, acidic fruits like citrus, and processed foods. All of these things are often consumed in larger quantities during festive gatherings, potentially leading to increased urination frequency and urgency. Things to consider about holiday bladder irritants:
They can have a diuretic effect meaningthey can cause your body to produce more urine, leading to more frequent urination. Common diuretics: coffee and alcohol.
They can be acidic, which can irritate the bladder lining. Common foods: citrus fruits and tomato-based sauces.
High sugar levels in desserts and drinks can further irritate the bladder.
And then there's spicy foods. Adding extra spice to holiday meals can aggravate the bladder.
This is just a list, and these are common for many people. Some people find these foods to be totally fine. Some people have other foods that tend to bother them. Find what feels good for you, and try to determine what doesn't feel good for you, and then make an educated decision. I work with my clients to find what is causing all of their bladder symptoms. And if we work together and they are 90% better, then maybe we look at reducing or eliminating some of these things for that last 10%. Or maybe my client is happy with a little discomfort on special occasions, like having a glass of champagne on New Year's Eve. Don't cut out the fun, but just be aware of how you feel when you consume these foods.
Some tips on managing bladder irritation during the holidays:
Moderation: Consume all bladder irritants in moderation.
Hydration: Drink plenty of water throughout the day to stay hydrated.
Mindful eating: Choose lighter options and avoid overly rich or processed foods.
Pelvic floor exercises: Regularly performing exercises that work on pelvic floor function and mobility can help strengthen the bladder muscles.
That's all for this month! I'm keeping my newsletters short and sweet this holiday season, but if you want MORE pelvic health info - please see my 12 Days of Christmas Pelvic Health Edition posts from last year. You can start with my Day 1 post here.
For those of you who celebrate - Merry Christmas!! Happy Chanukkah! Happy Holidays!
Did you try any of these tips? I'd love to know what you think. I read every email! And if you have something you are curious about or want more information on, let me know... maybe I'll add it to my next newsletter!
See you next month!
P.S. Having a comfortable, clean lube is SUPER important. Coconu is a new favorite of mine! Made with organic coconut oil, coconut water, and other natural ingredients like beeswax and and coconut butter, these products are a a treat for your Va-jay-jay! Use code ALETA15for 15% off your purchase.
PC - Coconu
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Aleta is fantastic!!! She's extremely knowledgeable of all things pelvic health and I appreciated her very thorough approach to help me get back to 100% after having a baby last year. Highly recommend!!
