When your regular bathroom routine is disrupted while you're away from home, chances are you'll experience travel constipation. The changes in your typical schedule and surroundings can influence the usual pace of your digestive system, leading to a sensation of being backed up.
So, if you can't help the travel but want to keep your routine intact, here is how you can avoid travel constipation:
Drink plenty of water throughout your journey. Dehydration can contribute to constipation, so make a conscious effort to stay hydrated, especially if you're flying or spending extended periods in a dry environment.?
Bring along fibre-rich snacks like fresh fruits, nuts, and whole-grain crackers. Fibre adds bulk to your stool and helps promote regular bowel movements.?
Try to maintain a balanced diet, including a mix of fruits, vegetables, whole grains, and lean proteins. Avoid excessive consumption of processed foods and opt for nutritious choices to support your digestive health.?
Incorporate some form of exercise into your travel routine. Whether it's a short walk during layovers or simple stretches in your hotel room, physical activity helps stimulate bowel movements.?
If possible, try to stick to your regular bathroom routine. Take advantage of rest stops during road trips or schedule time to use airport facilities to avoid disrupting your natural bowel habits.?
Consider taking probiotics before and during your trip. Probiotics can help maintain a healthy balance of gut bacteria and support digestive function. You can find probiotic supplements or consume probiotic-rich foods like yoghurt.?
Both caffeine and alcohol can contribute to dehydration, which may exacerbate constipation. Consume these beverages in moderation and balance them with adequate water intake.?
Travelling can be stressful, and stress can affect your digestive system. Practice stress-reducing techniques such as deep breathing, meditation, or gentle exercises to promote relaxation.?
If needed, consider natural remedies like prunes or prune juice, which contain sorbitol, a natural laxative. However, use these in moderation, as excessive consumption may lead to diarrhoea.?
If constipation persists or becomes severe, consult a healthcare professional for guidance. They can provide personalised advice and recommend appropriate interventions based on your specific situation.?
Try these tips for a stress-free vacation.?