Flush the Festive Stress: Tips for Bladder and Bowel Bliss This Season!

Author: Joh-Ann Gouws

Physiotherapist with a special interest in pelvic health

The festive season is a time for festive cheer, filled with family gatherings that often equal indulgence, a change in routine and having some foods and drinks that we would not normally have. Amid the celebrations, it can be easy to forget to look after your bladder and bowel health and although I am the first person to say we need to live a little, I also know that this can be the straw that breaks the camel’s back. In our clinic, we often see a rise in pelvic floor problems around or after the holiday season. Here is some information and tips to help you maintain a healthy balance and keep your bladder and bowel happy during this festive season.

Your bladder and bowel functions are essential for managing and eliminating waste. Your bladder stores urine until it is ready to expel it, while the bowel eliminates solid waste. Both organs are influenced by what you put into your body in the form of liquid and food, but also by emotional regulation and physical activity, which are all things that can significantly change during this time of the year. Neglecting your bladder and bowel functions can result in discomfort, constipation, overactive bladder symptoms and an increase in continence problems. But being mindful of the choices you make can help you enjoy the festivities without compromising your bladder and bowel health.

Some things that may be a challenge to your bladder and bowel during the festive season include:

1.      Those big hearty meals or the platters of snacks served at friend and family gatherings.

   During the festive season we tend to have more events and each one is usually accompanied by food that is often rich, indulgent, high in fat and other potential components that may lead to constipation or irritate our bladders.

   Some common bladder irritants found in foods include citrus, tomato and spice.

2.    Hydration may look a little different at this time of the year.

   Events often include alcohol which is another well known bladder irritant. Depending on where you live, you might experience some of the warmest weather of the year that can be coupled with dehydration if you don’t get an adequate amount of water. On the other end of the spectrum, you might be consuming more caffeinated beverages which could equally irritate your bladder.  Changes in hydration can also contribute to constipation.

3.     Plans, socializing, gift shopping and travel can disrupt your usual routine.

   If your bladder and bowel is used to going on a fairly regular schedule, changes to this schedule can have a negative impact on how they function. Our bowel especially loves being in a routine and if you delay emptying, this can lead to harder poos that are harder to get out too. Our bladders, similarly will fill to capacity during the hours we are awake every two to four hours and holding on much longer than this can have an undesirable impact on your bladder.

4.    Our emotional regulation.

   There is probably no other time of the year that is filled with so much. People have too much on their plate and not in a literal sense this time. The hustle and bustle of the season can take an emotional toll on your body. Stress can trigger or worsen bladder and bowel symptoms. You might have experienced a “nervous bladder” before, those moments where you feel you suddenly need to go when you are stressed or anxious. We also see abdominal symptoms related to your bowel increase during stressful times.

So what can you do to support your bladder and bowel health this festive season?

1.    Eat well balanced meals most of the time that include enough fibre to support your bowel function. Before going to an event where you will indulge in a rich meal, have a small salad at home. This will provide you with some fresh whole foods, help to fill you a little so you are less likely to overindulge and provide fibre that is needed for bowel health. When you do the cooking, serve a plate of fresh veggie sticks with a dip like hummus before the main meal.

   Practice moderation. Moderation in treats, alcohol, fatty foods and anything that would not be part of your normal diet. A great person once told me, eat what you want and add what you need. So eat the treats, but add some healthy options in to balance things.

2.     Hydrate yourself well. Drinking an adequate amount of water is important to keep your urine less concentrated but also to provide your bowel with enough water to absorb so your poo does not dry out too much. How you drink your water is important too! Chugging can lead to your kidneys opening the floodgates and your bladder wanting to empty more frequently so sipping small amounts throughout the day is a better way to stay hydrated. When you are drinking fluids that are a bladder irritant to you, it can also help to balance it out by drinking some water before and after. Of course limiting the amount of irritants you consume, where appropriate can be really helpful too.

   
   

   

   
   

3.   Listen to your body and do not ignore the signals it gives you. If you ignore the whispers, they often turn into loud screams and by this time your body has often already adjusted to new habits that need retraining. When you need to use the bathroom, do not delay going unless you have an overactive bladder that you are retraining. Also remember to take your time to empty your bladder completely. Another great tip to remember for bowel motions is the correct position. You can find a description of the correct position and mechanics here Position and technique for having a poo (defecating) **If you have a prolapse of the back passage, you may need to adjust your position as leaning forward may make it more difficult to empty.

4.   Plan some moments that include physical activity into your schedule or use opportunities that present itself to move. Physical activity stimulates your bowel motions, moves things along and release the right chemicals to support your bladder and bowel. It is also something that can help manage stress and regulate your nervous system, especially at times when you feel overwhelmed. Movement opportunities could include going for a walk after a meal or the adults joining in on the kids games to get everyone involved in joyful movement.

5.     Remembering that your emotional regulation can impact your bladder and bowel is important. Recognizing when you feel stressed or overwhelmed is the first step to realize you need to do something about it. Some things that are easy and fast to include for regulating your nerves are: deep breathing exercises for 2-5 minutes and a mindfulness activity where you focus on 3 things you see, hear and feel in the moment. If you have more time you can do a session of yoga or schedule a self-care activity that is restful and relaxing.

Dealing with common holiday problems.

1.   Constipation

   As a first option, you can increase the amount of water you are having. If you haven’t been eating fresh fruits and vegetables, have some that are known to assist with bowel motions like pears, kiwi, prunes and dark leafy greens.

   If this does not get things moving, then you need to start moving! Walk, run, dance…Anything to move your body.

   If needed, have stool softeners or other laxatives handy to use so you do not get backed up and don’t get into a bad habit of straining to get poo out.

   You can also do some abdominal massage to help stimulate your bowels to move poo along. You can see a demonstration of this here Abdominal massage for constipation .

2.   Urinary tract infections

   This is sometimes more common when people do not hydrate well and don’t take bathroom breaks regularly. So be sure to hydrate well with water. You can also use a good quality cranberry juice daily. Remember to listen to your body signals and respond appropriately as not to delay bathroom trips.

   Also be sure to look after your personal hygiene, not staying in wet swimwear for long times and cleaning as you would regularly, even when travelling.

3.     Overactive bladder symptomsIf your bladder is screaming at you to go and this happens often (more than every 2 hours) then you probably have a bladder that has learned some bad habits. Limiting your bladder irritants will be important as well as staying hydrated. An easy way to suppress the urge and retrain your bladder is by curling your toes for more than 20 seconds. This should help your bladder to relax and help you to get to the toilet in a more controlled way.

There are instances where your bladder or bowel problem will warrant a trip to your doctor, or an urgent care if you are travelling.  

• Prolonged constipation that doesn’t respond to the usual advice and laxatives a pharmacist may give you.

• Signs and symptoms of a urinary tract infection that doesn’t settle with increasing water or using over the counter products. This could include burning or pain with urination, blood in your urine and an increased frequency of urination.

• Blood in urine or poo.

  
  

  

  
  
  
  

Taking care of your bladder and bowel health during the festive season doesn’t mean missing out on the fun. By staying hydrated, eating mindfully, managing stress, and maintaining regular bathroom habits, you can enjoy the celebrations without discomfort. Remember, balance and moderation are your allies. Celebrate with health and happiness, making the most of the festive cheer without compromising your well-being.