New Year 2026
New year, new you – looking forward to better pelvic health in 2026?
It is not uncommon to see a spate of new bookings at the start of every new year, as many resolve to finally “do something” about their pelvic health. I often also see previous patients coming in for a review at this time of year reporting everything has fallen in a hole. There are a number of reasons why many find their overall health, and specifically pelvic health, can take a backward step during the silly season. I cover some of the most common causes below and discuss some easy ideas to help
- Lack of routine
While many of us love to have a break from the daily grind over the holidays, the change in, or lack of, routine can really negatively impact some. Breaking from routine means you may forget to do the things that usually help manage your pelvic health problem. This can include doing regular stretches, pelvic floor training or taking certain medications. Our bowels especially like a regular routine, and altering this can contribute to problems such as constipation, diarrhoea or increased urgency.
This doesn’t mean everything will be a right off until normality resumes. A few simple tips may help get you back on track.
- To help remember exercises / stretches – try setting a reminder on your phone, putting up reminder notes around the house, or time exercises with a regular activity. For example, you could do pelvic floor exercises whilst brushing your teeth or having a shower. Stretches could be done when first getting up in the morning or whilst watching your favourite program.
- Leave medications where you will see them, use a weekly pill box organiser, or set reminders on your phone to help remember to take medication.
- If you cannot get up at a regular time every day, try to at least have some breakfast or a coffee to help stimulate your bowels into action. Bowel motions often occur best in the morning, with our circadian rhythm and eating / drinking assisting them to work.
- If you are staying away from home, you can improvise a footstool (if this usually helps you have a bowel motion) by putting a spare loo roll under each foot. Improvise with whatever comes to hand. You can always prop on your toes and lean forward if nothing is available.
- Change in diet
Christmas invariably means a lot of yummy food - but that can be bad news for many pelvic health conditions. Those with bowel troubles (both constipation or diarrhoea), bladder pain and other pelvic pain conditions can find what they eat will really impact their condition. You don’t have to miss out on the delicious treats to help you manage.
- If you know (or strongly suspect) you are gluten or lactose intolerant, this can be tricky. But there are many great gluten free and lactose free alternatives these days – even things like mince pies and Christmas puddings! If you are eating at someone else’s house, warn them in advance of your dietary restrictions - most people are more than happy to cater for your needs. Hard cheeses (such as parmesan, cheddar and swiss cheese) and goats cheese are often lower in lactose if you have a choice on a cheese platter.
- Try to keep getting enough fibre in your diet. This can be especially important if you are going hard on the sweets, chocolate and fatty foods over Christmas. Choose the veggie sticks on platters to dip, instead of the crackers. Go for an extra serve of salad instead of extra turkey. Fibre supplements, such as Metamucil or Benefiber, can be a good option if you are really struggling. Remember, for constipation, the dose recommended on the bottle is usually right. But if you have the opposite problem, a higher dose of fibre in the same amount of water can help firm up your stool. Start with an extra teaspoon and gradually increase as needed.
- Fizzy drinks, excessive alcohol and caffeine can make many pelvic health problems worse. Alternate a glass of water with alcohol to help moderate intake. Choose water over soft drink and caffeine free options when available. Adding Ural or bicarbonate soda to water decreases urine acidity, which is a good option for those with irritable bladder conditions. Always consult your pharmacist, GP or specialist if needing to use this for more than just the odd occasion.
- Anxiety / stress
Christmas and the new year can be a very stressful time for some people. Whether that be due to financial stress, missing those who are far away or have passed, or having to spend time with family usually avoided, Christmas can really ramp up the anxiety levels!
Our pelvic health often reacts badly to the increased sympathetic nervous system activity that occurs with stress and anxiety. This may manifest as flare ups in pelvic pain, increased muscle tension, bladder or bowel urgency or worsening constipation or diarrhoea. Some may get all of these things happening! This is a good time to remember that self-care is important. • Make time to do the things that help you de-stress – meditate, listen to music, breathe, go for a walk, spend time in nature. Whatever works for you is fine, just try to keep doing it. See above for ideas on keeping to routine. • Limit your time with people who stress you out. Say no to functions if you can, or make excuses to leave early. • Seek help – see your psychologist if you can, or your GP if you need a referral. There are some great online resources too. Headspace, Calm and Smiling Mind are some of the many meditation apps available. If you are really struggling, Beyond Blue (1300-224-636) and Lifeline Australia (13-11-14) can be contacted for telephone support or online via the links provided.
If you continue to struggle, please reach out and make a time to see me in the clinic. You can book online here.
Just a note for my ongoing clients – as of 2026 I will only be practising from my location in South Tce (with the great team from Adelaide Private Surgeons). I have decided to shut my Carrington St location, and thank Jess from Align Health Solutions for her amazing support over the past 8 years.
I hope you all had a marvellous Christmas and that 2026 brings much health and happiness.
Best wishes,
Jenny
Life Cycle Physiotherapy.
