Holiday Bladder & Bowel Survival Guide: How to Keep Things Moving Smoothly Through the Season.
- Melissa Sundberg
- 4 days ago
- 3 min read
The holiday season brings joy, celebrations, and a whole lot of delicious food—but it can also bring bladder urgency, constipation, bloating, and more “bathroom issues” than anyone wants this time of year. Between travel, rich meals, altered routines, new bathrooms, and increased stress, your pelvic floor, bladder, and bowels all feel the effects.
The good news? A few simple, pelvic-floor-friendly habits can help you stay comfortable, confident, and regular from Thanksgiving through New Year’s.
Below are practical strategies you can start using today to optimize your bladder and bowel habits this holiday season.
1. Stay Hydrated (Yes, Even When It’s Freezing Outside)
Colder weather + holiday travel often mean we drink less water—and your bladder and bowels notice immediately.
Dehydration can lead to constipation, urgency, irritation, and even leaking.
Tips to stay hydrated:
Aim for half your body weight (in pounds) in ounces of water daily.(Example: If you weigh 200 lb → aim for ~100 oz/day)
Space your fluids evenly throughout the day to avoid bladder overload.
Remember: coffee, alcohol, and holiday cocktails do not count toward hydration.
Try warm water, herbal tea, or broth if cold water feels unappealing.
2. Keep Up on Your Fiber
Holiday favorites like stuffing, pies, casseroles, and charcuterie are delicious—but low in fiber and often hard on digestion.
Fiber adds bulk and helps your bowels move more efficiently—especially when paired with adequate hydration.
Find the middle ground by adding fiber consistently throughout your meals:
Include veggies at every meal (ie. brussels sprouts, green beans, broccoli, salads, sweet potatoes).
Add berries or fruit to breakfast and/or lunch.
Throw chia or basil seeds into smoothies or yogurt bowls.
Remember:Fiber + hydration = happy bowels. 💩
3. Manage Bladder Irritants Mindfully
Many holiday foods and drinks can irritate the bladder, causing urgency, frequency, or burning—especially if your bladder is already sensitive.
Common holiday bladder irritants include:
Coffee drinks
Alcohol (wine, beer, cider)
Citrus and cranberry dishes
Tomato sauces
Chocolate
Carbonated beverages (including sparkling water)
Spicy foods
You don’t need to avoid everything—just notice what affects you and balance irritants with plenty of water and non-irritating foods.
4. Avoid “Just-In-Case” Peeing
Traveling, hosting, shopping, and long holiday events often trigger just-in-case bathroom trips.
But doing this too often trains your bladder to send the “gotta pee now” signal long before it’s actually full.
Try this instead:
Only go when your bladder gives a real signal (typically every 2–4 hours).
If you feel a premature urge, use 5–10 slow belly breaths or gentle pelvic floor relaxation to calm the urge.
5. Support Your Pelvic Floor When You Poop
Changes in routine can lead to sluggish bowels.
Straining increases pressure on your pelvic floor—especially if you have prolapse or a history of pelvic floor tension.
Try these bowel-friendly habits:
Use a foot stool or Squatty Potty to optimize alignment.
Relax your belly as you breathe—don’t brace or push forcefully.
Use a gentle, slow exhale to soften the pelvic floor.
Don’t ignore the urge to go—delaying can worsen constipation.
6. Move Your Body (Even Just a Little)
Holiday schedules get packed fast.
Movement supports both digestion and bladder function.
Easy movement options:
10–20 minute walks after meals
Light stretching in the morning
Breath-based core work
Quick body-weight circuits if you can’t get to the gym
Movement increases gut motility and helps reduce bloating, constipation, and pelvic tension.
7. Use Breath to Reduce Holiday Stress
Your gut and pelvic floor respond directly to your stress levels. Holiday pressure, travel logistics, and family dynamics can all tighten the nervous system—which often means tighter pelvic floor muscles.
When your nervous system ramps up, your pelvic floor often tightens too—which can worsen both bladder urgency and constipation
Stress-reducing options:
5 minutes of diaphragmatic breathing (try Insight Timer, Calm, or the Breathing App)
Box breathing while traveling:5 sec inhale → 5 sec hold → 5 sec exhale → 5 sec hold x 2–3 minutes
Gentle yoga or pelvic floor relaxation before bed
Relaxation → better motility → happier holidays.
Final Thoughts...
Holiday food, travel, colder temperatures, stress, and schedule changes will impact bladder and bowel function—but you don’t have to suffer through them.
With hydration, consistent fiber, mindful bladder habits, movement, and a relaxed pelvic floor, you can enjoy the season without discomfort, urgency, or constipation.
Want Personalized Help?
If you’re noticing persistent urgency, constipation, pelvic pressure, or discomfort this season, we can help you identify the root cause and create a personalized plan.
Stay comfortable, confident, and supported this holiday season.
