With so many client's heading away to escape winter and hunt out some much needed sunshine, I thought I would jump on here and outline my top tips for managing constipation while you travel. Of course, this can be challenging, but with some simple strategies, you can keep your digestive system on track. Here are some of my top tips:
1. Stay Hydrated
Drink Plenty of Water: Aim to drink at least 8 glasses of water a day. Carry a reusable water bottle to remind yourself to stay hydrated. This is VERY important if you are on a long flight. Aeroplanes are a very dehydrating environment so keep sipping water throughout the flight.
Avoid Dehydrating Beverages: Limit intake of alcohol and caffeinated drinks, which can lead to dehydration.
2. Eat Fiber-Rich Foods
High-Fiber Diet: Include fruits, vegetables, whole grains, and legumes in your diet. These foods help promote regular bowel movements.
Pack Snacks: Carry high-fiber snacks like dried fruits, nuts, and whole-grain crackers. Make sure you choose your favourites, so you are more likely to eat them than something you see in a shop at the airport.
3. Exercise Regularly
Stay Active: This can be easier said than done when you are out of your usual routine but try and engage in at least 30-60 mins of physical activities such as walking, swimming, or stretching each day. Even if you go for a walk around the airport while you are in transit for your next flight, your bowels will thank you later as exercise helps stimulate bowel function, keeping you regular.
Stretching and Yoga: Simple stretches or yoga poses can help keep your digestive system active. Even some simple seated twits, side bends and forward folds will help, give it a try on your flight!
4. Maintain a Routine
Consistent Eating Schedule: Try to eat meals at regular intervals to keep your digestive system on track, like you would on a normal day.
Bathroom Habits: Take time to use the bathroom when you feel the urge, even if it's inconvenient.
Elevate your feet when you sit on the toilet: Take a collapsable foot stool with you to elevate your knees above your hip height to allow your pelvic floor to relax when you are on the toilet. If you cant find a footstool to take with you, use whatever is at hand to lift your feet a little higher - a bin, your suitcase..... get creative!
5. Limit Processed Foods
Avoid Low-Fiber Foods: Reduce intake of processed foods, sugary snacks, and fast food, which can all contribute to constipation.
Choose Fresh Options: Opt for fresh, whole foods whenever possible.
6. Consider Probiotics
Probiotic Foods: Include yogurt, kefir, or other probiotic-rich foods in your diet to support healthy gut bacteria.
Probiotic Supplements: If you’re prone to constipation, consider taking a probiotic supplement while traveling. Please discuss this with a dietician or clinical nutritionist before you travel.
7. Stay Relaxed
Manage Stress: Stress can affect your digestive system and slow it down. Practice relaxation techniques like deep breathing, meditation, or reading a book to help you stay regular.
Comfortable Environment: Make sure you have access to comfortable bathroom facilities to reduce anxiety around bowel movements. This might mean you consider booking a place to stay with an extra bathroom on ensuit so you won't feel rushed.
8. Use Laxatives Cautiously
Mild Laxatives: If necessary, use a mild, over-the-counter laxative, but consult a healthcare provider first, especially if you have a history of bowel issues. Make sure this is a laxative you have tried before you travel so you know how it will effect you and wont ruin your day or trip.
Natural Alternatives: Consider natural remedies like prunes or prune juice, which are known to help relieve constipation.
9. Stay Informed
Plan Ahead: Research the food and beverage options available at your travel destination to ensure you can maintain a balanced diet.
Health Resources: Know where to find pharmacies or healthcare facilities in case you need assistance.
By incorporating these strategies into your travel routine, you can help manage and prevent constipation, ensuring a more comfortable and enjoyable trip.
Wishing you a very Happy Holiday!
Zoe.
Comments