The Christmas season is a time of joy, celebration, and connection, but it can also bring stress, overindulgence, and disrupted routines—which can take a toll on your pelvic health. Whether you’re managing bladder leaks, pelvic tension, or core weakness, it’s important to stay mindful of your body’s needs during the busy holiday season.

At PELVIC FLOOR LOUNGE By Eden Beach Pilates, we believe that balance is key—you don’t have to miss out on holiday traditions, but with a few simple adjustments, you can support your pelvic floor and overall well-being while enjoying the season to the fullest. In this blog, we’ll explore practical tips to help you maintain pelvic health, stay active, and manage stress while still indulging in the holiday magic.

Why Holiday Habits Can Impact Your Pelvic Health

During the Christmas season, many of our daily habits shift—we’re eating different foods, traveling more, skipping workouts, and experiencing higher stress levels. These changes can have a direct impact on the pelvic floor and contribute to:

❌ Increased bladder urgency or leaks from caffeine, alcohol, and rich foods

❌ Constipation & bloating from changes in diet and routine

❌ Tightness & pelvic discomfort from prolonged sitting or standing

❌ Weakened core muscles from reduced movement & exercise

❌ Increased stress & tension, which can lead to overactive pelvic floor muscles

By making small, mindful choices, you can protect your pelvic health while still embracing the holiday season.

5 Tips to Keep Your Pelvic Floor Happy This Christmas

1. Stay Hydrated & Mindful of Holiday Drinks 🎄💧

While Christmas cocktails, coffee, and fizzy drinks are a staple of the season, they can also irritate the bladder and increase urgency.

✅ What to do:

1. Drink enough water (aim for 6-8 glasses a day).
2. Alternate alcoholic or caffeinated drinks with water to keep your bladder happy.
3. If you struggle with leaks, try cutting back on coffee, tea, or carbonated drinks and see if your symptoms improve.

2. Keep Moving—Even in Small Ways 🚶‍♀️

The holidays can lead to more sitting, lounging, and long car trips, which can make pelvic floor muscles tight and weak.

✅ What to do:

1. Take short walks after meals to support digestion & circulation.
2. Do a few gentle Pilates movements in the morning to wake up your body.
3. If traveling, take regular breaks to stretch and move.

Quick Exercise: Seated Pelvic Tilts

Sit tall in a chair and gently rock your pelvis forward and back to keep your pelvic floor mobile and engaged.

3. Eat Smart for a Healthy Bladder & Bowels 🥗

Christmas feasting can lead to bloating, constipation, and digestive discomfort, all of which can put extra pressure on the pelvic floor.

✅ What to do:

1. Prioritise fiber (leafy greens, whole grains, fruits, nuts).
2. Limit processed & salty foods that cause bloating.
3. Enjoy holiday treats in moderation, but balance them with nutrient-rich meals.
4. Avoid excessive straining on the toilet—use a footstool to support proper bowel movements.

4. Manage Holiday Stress & Tension 🧘‍♀️

Christmas can be a joyful but stressful time, and stress can increase pelvic floor tightness, leading to pain or bladder urgency.

✅ What to do:

1. Practice diaphragmatic breathing to release tension in the pelvic floor.
2. Schedule moments of rest—even 10 minutes of quiet time can make a difference.
3. Incorporate gentle stretching, mindfulness, or meditation to keep your body relaxed.

💡 Try This: Belly Breathing for Relaxation

1. Sit or lie down comfortably.
2. Place one hand on your belly and one on your chest.
3. Inhale deeply through your nose, allowing your belly to expand.
4. Exhale slowly, feeling your pelvic floor soften and relax.
5. Repeat for 5-10 slow breaths to release tension.

5. Keep Up with Your Pelvic Health Routine 🏋️‍♀️

The holidays often disrupt exercise routines, but staying active is key to maintaining pelvic floor strength and stability.

✅ What to do:

1. Stick to simple Pilates exercises (bridges, core engagement, breathing work).
2. Stretch daily to relieve pelvic tension and improve mobility.
3. If you’ve been using the Emsella chair for pelvic health treatments, aim to keep up with your sessions to maintain results.

💡 Bonus Tip: Make movement fun & festive—try a family walk after Christmas lunch or a morning stretch before unwrapping gifts.

How PELVIC FLOOR LOUNGE Can Support You This Holiday Season

At PELVIC FLOOR LOUNGE By Eden Beach Pilates, we understand that the holidays can be a challenging time for pelvic health. Whether you need help with:

✔️ Strengthening your pelvic floor to prevent leaks & discomfort

✔️ Reducing tension & improving mobility

✔️Solutions like the Emsella chair for better bladder control and Pelvic health

We’re here to help you stay strong, supported, and confident all season long! 🌟 Book your top-up session or speak with to and keep your pelvic health on track: 0452475305

Final Thoughts: Balance & Joy This Holiday Season

Christmas is a time to celebrate, connect, and enjoy—but that doesn’t mean you have to ignore your body’s needs. By making small, mindful choices, you can protect your pelvic floor, stay active, and feel your best while still embracing all the festive fun.

Wishing you a happy, healthy, and balanced holiday season from all of us at PELVIC FLOOR LOUNGE! 🎄💙