5 Tips to Prioritize Your Pelvic Health in 2025
If you’re anything like me - you are currently sitting there wondering how in the world we are already in 2025. Like where did 2024 go???
Also - I’m not sure about you - but it seems that 2024 definitely did not give me the opportunity to prioritize my health, especially pelvic health, because there were just so many things going on.
I’ve realized that something EASY to implement, and BULLETS of thoughts are so helpful for me, so I’ve created 5 tips to help you this year in that format.
1) HYDRATION.
This seems to be something that would be easy to implement, but nearly EVERY person I speak to struggles with this. It is HARD to prioritize water intake. When i say hydration - I truly am talking about PURE WATER. The reason being: most of the other things we drink (coffee, tea, soda, wine, sparkling water, etc) can be a bladder irritant and dehydrate the bladder instead of hydrating it. Water will offer hydration to the bladder, keeping you from having the urgency- frequency - leakage etc that you may be experiencing. I encourage you to find a mug or a cup that you can carry everywhere (yep I recommend an emotional support bottle) so you can constantly be reminded to refill. I recommend THIS ONE or THIS ONE.
2) 30 MINUTES OF MOVEMENT A DAY.
There are always going to be recommendations and advice on how much movement you should get everyday. Realistically, what I’ve realized is that it is nearly impossible to get all of my movement in (including mobility, flexibility, strength, balance, and everything else) along with being a business owner and a mom too. What I’ve learned with myself and the thousands of clients I’ve worked with, is that it is manageable and doable to get 30 minutes of SOMETHING everyday. I encourage to do things you enjoy. Do a 30 minute dance party - yoga flow - walk - run… something. Of course do more if time and your energy allows, but don’t beat yourself up if you cannot get it in.
3) SEE A PELVIC FLOOR THERAPIST.
Obviously. And honestly - should probably be number 1. We are THE EXPERTS with the ability to provide you with anything specific you should focus on. My biggest push back from someone seeing a Pelvic Floor therapist? Time and money. Well, with the right ones (we offer virtual too!) you might only need 1-2 sessions for a check in during the year. I will see a client through their plan of care (anywhere from 6-12 sessions, sometimes more) then we see each other every 6 months to check in. You don’t realize how much you body and muscle can change until we do a re-assessment!!! To check out our services go here: https://www.thehopedocs.org/
4) PAY ATTENTION TO YOUR DIET.
Everyone has a resolution to do better with their diet. And honestly, me too! However - if you’re truly looking to optimize/prioritize your pelvic health there are just a few things to really consider when it comes to diet changes. Things like:
Make sure you drink water over anything else
Limit coffee/alcohol
Sparkling water/energy drinks/pre and post workout can be a bladder irritant
Decrease consumption of heavy foods - dairy - acidic foods to assist with bowel and bladder function
And also - most of my client just don’t eat enough. If we aren’t eating enough, it doesn’t matter much about what else we are doing does it? Because we won’t have the energy or the ability to implement other things if we don’t feed our body. For me, I’ve focused on 4-5 small meals a day and snacks in between. Yes it feels like a ton but I have energy and I WANT to exercise and do everything else because I feel good.
5) PERSONAL HYGEINE/SELF ASSESSMENT.
STOP using fragrance and “vulva” washes that have chemicals and mess with our Ph. Use cotton underwear - limit thong wear - try not to live in tight clothing. All of these things, as with anything, are find in moderation but you MUST be mindful to have times away from it/out of it too. ONLY wearing leggings that are super restrictive and tight can increase pressure on the bladder and the pelvic floor. If you wear only a thong and sweat a lot - you never get the ability to have air and self cleaning function of the vulva. You don’t need to put soaps in your vulva/vagina - you just need to let water rinse, pay attention to diet and hydration, and you will be good to go!
I’m hoping one of these things resonates with you and feels doable and easy to implement. I’d love to hear more about what your favorite one is!!!
HOPE to see you soon 🙂
Dr. Kaylee
Author:
Dr. Kaylee Simmerman- Owner/Founder of The HOPE Doctors ®
