Travel Tips: Staying Regular
Are you looking forward to an upcoming trip? Before any kind of travel, it’s important to set the intention that you’ll arrive feeling energized and well. There are things you can do for your muscles and joints while on the trip -- see this cool video on yoga to prevent achiness on a long flight -- and you know it’s important to keep hydrated before, during and after your flight (at least 2 L of water per day - up to half your body weight in ounces is my general guideline).
A common, but not often discussed, travel-related ailment is traveler’s irregularity. There are a myriad of reasons for travel-related bowel changes: your daily schedule is disrupted, you’re eating unusual foods at odd times or perhaps you find yourself going to bed later than usual. Yep, it is completely annoying, but constipation or irregularity is a great opportunity to pause and re-assess how you can treat your body better.
The mainstream’s usual reaction to occasional constipation is “here, take a laxative!” or “just take a stool softener!” My approach is to figure out why things aren’t working and fix the root cause.
Here are some key ways to keep you happy and stay regular– especially when traveling:
Fiber and Water Are Your Friends. Fiber is one of those endangered species in the Western diet. Because of low fiber intake, many Westerners suffer from bowel ailments. Fiber is found in fruits, veggies, whole grains, beans, nuts, seeds and other healthy foods. It’s best to concentrate on fresh vegetables as your main fiber source.
Also, drink plenty of water! Fiber must enter a hydrated system to do its job because as it absorbs the water, it expands and helps move waste down your digestive tract. Tip: If you’ll be on the go for extended periods, bring ground flaxseed or chia seed in a jar to get you through. Whenever you have the chance, put a tablespoon in water or juice and drink — instant fiber boost!
Get Your Friendly Bugs. I’m guessing you know about probiotics (a.k.a. “good bacteria”) or at least you have heard of them. They can be very helpful for people with irregularity. Traveling, stress and eating too much sugar are just a few things that can cause bacterial imbalance in the small intestine, leading to irregularity. Any food that is cultured should contain lots of strains of friendly bacteria. The sad thing is many mainstream yogurt varieties in the U.S. do not contain enough good bacteria and too much sugar to do your gut any good. Look for yogurt that is plain, organic and does not contain artificial sweeteners or colors. Though not always the case, the general rule of thumb is the more expensive a yogurt, the more likely it is to have viable cultures. Other foods rich in probiotics: Kefir, kimchi, sauerkraut, kombucha, miso and tempeh. Tip: Consider picking up unrefrigerated probiotic capsules for your trip. Store them in your bag and take some every day you’re away.
Give Your Bowel a Routine. Your colon is kind of like a kid in that it works best with a predictable schedule. Do you get up at the same time every day? Do you sit on the toilet at the same time daily? If you’re like most people the answer is no. If you can, try to keep your wake up time similar from day to day. Upon rising, drink a tall glass of water (some suggest adding a bit of lemon juice) and then sit on the toilet for at least 15 minutes. The stomach and the colon are connected in an amazing way through the “gastrocolic reflex” — when the stomach is full it sends a signal, initiating a bowel movement. Twenty to 40 minutes after each substantial meal in your day, sit on the toilet and relax. Even if no movement occurs, it is important to “tell” your body that you are making time to keep your colon regular.
Maximize Relaxation on the Potty. Bring a book. Read a magazine. Work on your knitting. Take some deep breaths. Settle in. Do what you can while you’re on the toilet to relax your mind and move from the “rush and hurry” sympathetic state to the “rest and digest” parasympathetic state. Some experts recommend reading on the toilet, while other advise against it. I know it is hard for many people to relax while sitting and “waiting for something to happen”, so I say do whatever you can to soften your focus away from the task at hand. Another way to relax is to squat! There are products available (online of course!) which simulate squatting while sitting on a Western style toilet by raising the feet. The squatting posture is said to be the most relaxing to pelvic floor muscles making it easier to have a bowel movement. In many traditional cultures you can find squat-style toilets where there is no toilet seat and you simply squat as one might do in nature.
Reduce Effort. If your stool is difficult to pass, you may need to incorporate more fiber into your diet and lots of water as well (see above). If you absolutely must bear down during your bowel movement, always do so while exhaling. Exhaling reduces the pressure in your abdomen caused while bearing down and decreases your risk of an abdominal hernia!
If you are severely constipated, have a fever associated with constipation or are experiencing severe pain with your constipation see your doctor.
Otherwise, I hope these tips help you to stay regular on your next trip!
