Guide To Staying Regular When Travelling
There are so many things to look forward to when you’re planning a vacation. From the local food and culture to the opportunities for adventure, there’s plenty to plan for and pack into your schedule. However, one thing many of us are caught off-guard by is how our travel plans can disrupt our bowel rhythm. Here’s why this might happen and some things you can do about it.
Why Does This Happen?
Imagine this: you’re on your dream vacation, taking in the scenery, enjoying the food, and getting in all the adventures you can. But for some reason, you’ve noticed that your bathroom habits aren’t as regular as they normally are at home. Perhaps you’re feeling bloated, experiencing more gassiness, or haven’t had a bowel movement in a couple of days. What gives?
While annoying, occasional bowel irregularity while traveling isn’t uncommon. This disruption in routine can trigger changes in your digestive rhythms. Some of the factors that may be to blame include:
Changes in your diet, like consuming unfamiliar or spicy foods
Dehydration, often exacerbated by long flights or hot climates
Stress and frustration associated with travel
Disrupted sleep patterns
Altered meal schedules
These factors collectively disrupt the delicate balance of the gut microbiome, resulting in irregular bowel movements for many travelers.
4 Strategies for Staying Regular While Traveling
If you’re experiencing unusual changes in your bathroom routine while away from home, the following may help get things back on track so you can stay healthy while traveling.
1. Mindful Eating Habits
Mindful eating is the practice of learning to be more attuned to your body’s hunger and fullness cues as well as how you’re feeling mentally during meals. It also means being more intentional about choosing foods that make your body and mind feel good.
Foods that are nutrient-dense and high in fiber can help support your digestive health even in unfamiliar environments. Prioritize fruits, vegetables, whole grains, legumes, nuts, and seeds.
If you’re a planner, check out the local cuisine beforehand so you can make informed choices that are less likely to upset your stomach.
2. Adequate Hydration
If you’re busy enjoying the hustle and bustle of your vacation, it can be easy to forget to drink water. Dehydration can often exacerbate digestive issues, which may lead to constipation and discomfort.
By filling a reusable water bottle and sipping on it throughout the day, you can help support the smoother functioning of your digestive system. Getting enough fluids also helps soften stool, making it easier to pass and reducing the likelihood of constipation. It's particularly important to stay hydrated in dry or hot climates and during long flights when the body is prone to dehydration.
3. Routine Maintenance
It’s easy to fall out of your normal rhythms while traveling, which can lead to disrupted bowel habits. Our bodies thrive on consistency, so do what you can to create some familiar routines that help regulate digestive patterns.
Try to establish a routine that includes regular meals with balanced fiber-rich foods that can promote healthy bowel movements. Incorporating physical activity into the daily routine also supports digestion and helps prevent constipation. Additionally, practicing relaxation techniques can alleviate stress, which may disrupt digestive function.
4. Packing the Essentials
Including things like fiber supplements, probiotics, and over-the-counter remedies in your travel kit can provide a safety net in case of digestive discomfort.
Fiber supplements can help ensure adequate fiber intake, promoting healthy digestion and preventing constipation. Probiotics support gut health by replenishing beneficial bacteria, which can be disrupted during travel. Consider a convenient shelf-stable option for traveling like our Dr. Formulated Probiotics Once Daily Women's. Additionally, having over-the-counter remedies on hand allows for quick relief of digestive issues such as bloating or diarrhea.
Nobody wants altered bowel habits to interrupt their travel plans. Fortunately, even if this aspect of travel can be unpredictable, prioritizing your nutrition, hydration, and routine can help. Having some digestive health products on hand can also be a good idea.
References
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Liska D, Mah E, Brisbois T, Barrios PL, Baker LB, Spriet LL. Narrative Review of Hydration and Selected Health Outcomes in the General Population. Nutrients. 2019;11(1):70. Published 2019 Jan 1. doi:10.3390/nu11010070
Gill SK, Rossi M, Bajka B, Whelan K. Dietary fibre in gastrointestinal health and disease. Nat Rev Gastroenterol Hepatol. 2021;18(2):101-116. doi:10.1038/s41575-020-00375-4
Khalesi S, Bellissimo N, Vandelanotte C, Williams S, Stanley D, Irwin C. A review of probiotic supplementation in healthy adults: helpful or hype?. Eur J Clin Nutr. 2019;73(1):24-37. doi:10.1038/s41430-018-0135-9
*this article originally appeared on GardenofLife.com