Travelling can be both fun and rewarding if everything goes well. But no matter how meticulously you have planned your trip, it hardly means a thing when you end up suffering from a familiar symptom called travel constipation. It happens when you don’t drink enough or move too little or even stress yourself too much over unexpected situations. Thankfully, you can overcome that annoying problem by following these 7 Essential Tips To Prevent Travel Constipation.
1) Keep Yourself Hydrated
Do you know what is one of the major causes of constipation? Dehydration. When you are dehydrated, your body lacks fluid and this would lead to hard stool. So, always make it a habit to drink plenty of fluids while travelling, particularly plain water. Invest in a good water bottle that is free from BPA compounds and handy enough for travelling purposes. Also, keep in mind not every fluid will do since alcoholic drinks like beer or caffeinated beverages such as coffee and tea are notoriously diuretic and dehydrating at the same time.
2) Don’t Forget To Pack In Some Fiber
One of the most enjoyable moments about travelling is the chance to try different types of food. And if possible, try your best to add in some fiber-rich foods such as grains, beans, nuts, fruits and vegetables. After all, getting enough fiber is crucial for you to maintain a consistent bowel movement. Do note that when you are travelling overseas, be extra careful if you plan to consume raw fruits or vegetables.
3) Avoid Being Stagnant For Too Long
Whether you are aboard on a long-haul flight or cruising on a few hours’ car ride, try your best not to remain idle for too long. Because sitting for a long period with little joint movement can actually do more harm than good. It will cause an imbalance to your digestive system and eventually lead to constipation. Always make time to stretch your legs and move around if possible. For instance, if you are on a plane, the least you can do is get up and use the bathroom once in a while.
4) Learn How To Relax And Take It Easy
Wait, isn’t travelling supposed to de-stress yourself from the hustle and bustle of your daily routine? The thing is, travelling can be stressful too if you are not careful. This includes the likes of flight/bus delays, miscommunication over your hotel booking or dealing with your travel partner who can’t stop complaining over petty little things. When you stress your mind and body, it can disrupt your digestive system and lead to constipation. So, it is important to learn how to relax and calm yourself down. It can be anything like meditation, taking deep breaths, listening to soothing jazz music or unwind yourself with yoga poses.
5) Consider Taking Probiotics
Did you know taking probiotics can benefit your digestive health while travelling? You can have them in a supplement form or a fermented milk product like yogurt that contains live cultures. Not only do probiotics keep your intestinal tract in a proper working order, but it can also prevent diarrhoea as well as boosting the immune system and may relieve irritable bowel syndrome (IBS).
6) Make Sure You Get Enough Rest
Yes, we know travelling can be overwhelming and you just do not want to miss every single moment. While it is important to keep yourself physically active, that doesn’t mean you should ignore regular sleeping patterns altogether. Or even consider having as little sleep as possible. Here’s the thing, when you (severely) lack sleep, it can affect your bowel movements. Sleep deprivation is no joke when you are travelling. It can even cause other symptoms like an upset stomach, irritable bowel syndrome and diarrhoea. So, do yourself a big favour and get plenty of rest. Your body will thank you for it because nobody likes to spend the rest of his or her vacation feeling sick.
7) Listen To Your Body
Whether you are travelling alone or with someone, your closest “best friend” is your own body. That means do not ignore or neglect your body. If it tells you it’s time for a toilet break, stop whatever you are doing and just go. Ignoring the urge to “go” can actually lead to constipation, particularly if you are holding it in for too long.