Managing Pelvic Floor Health Through Diet and Hydration

August 1, 2024

Today, we’re discussing the relationship between diet, hydration, and pelvic floor health. With the change of seasons and schedules, it’s crucial to understand how these factors can influence your pelvic health.

Understanding the Influence of Diet and Hydration

As we transition into summer, our schedules and diets often change. Longer daylight hours, later dinners, and increased outdoor activities can all affect our pelvic floor. Here are some key points to consider:

Hydration is Key

Hydration is vital for pelvic floor health, regardless of the season. Dehydration can lead to concentrated, acidic urine, which irritates the bladder and causes it to spasm, leading to urgency, leaks, and discomfort. Here’s how to maintain proper hydration:

• Avoid reducing fluid intake: Drinking less doesn’t solve bladder issues. Proper hydration helps maintain the acidity of urine, reducing bladder irritation.
• Monitor fluid types: Limit caffeine and alcohol, which can irritate the bladder. Focus on drinking water and non-caffeinated beverages.
• Daily intake: Aim for half your body weight in ounces of water daily. If you weigh 150 pounds, that’s 75 ounces of water.

Gradual Hydration Increase

If you’re not used to drinking a lot of water, increase your intake gradually to avoid overwhelming your bladder:

• Start by adding an extra bottle of water a day.
• Let your body adjust before adding more.

Irritating Foods to Avoid

Certain foods can also irritate the bladder, including:

• Spicy foods: Curries, hot peppers, and similar items can increase urine acidity.
• Acidic foods: Tomatoes, citrus fruits, and pineapple can be particularly irritating.

Timing Matters

The timing of consuming potential irritants is also important:

• Avoid grouping multiple irritants in one meal.
• Space out consumption of caffeine, acidic foods, and alcohol throughout the day.

Keeping a Food Journal

Tracking your diet and symptoms can help identify triggers. Here’s how:

• Note what you eat, drink, and your symptoms.
• Identify patterns between food and bladder issues.

Real-Life Example

One client experienced morning urgency and leaks due to consuming coffee, orange juice, and acidic fruits for breakfast. Adjusting the timing and combination of these foods significantly reduced her symptoms.

Plan Ahead

Knowledge of what irritates your bladder helps plan better, especially for activities like road trips where frequent bathroom stops are inconvenient.

Evening Tips

To reduce nighttime urination:

• Cut back on fluids a few hours before bed.
• Avoid irritants in the evening.

Upcoming Pelvic Floor Challenge

Stay tuned for our five-day pelvic floor challenge in July! This challenge will include daily tips, exercises, and mini workouts to help with incontinence, pelvic pain, and pelvic organ prolapse.

Conclusion

Seasonal changes can affect your pelvic health. By being mindful of your diet, hydration, and timing, you can minimize pelvic floor symptoms. If you have questions or need help with a food journal, feel free to reach out to me at brittney@mycorefloor.com.

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