Some people travel for work while others travel to explore. Whatever your reason for traveling is, the fact is that traveling takes you away from your comfort zone. Most people live their daily lives based on a routine. Along with your mind, your body also gets used to this routine. But when you travel, your routine usually goes for a toss and this is why many travelers suffer from constipation. Thankfully, there are a few simple things you can do to make sure your bowel movement is regular when you’re on the go.
1. Don’t Sit For Long Stretches
If you’re driving, it might seem more practical to not stop for breaks so that you can reach your destination sooner. However, sitting for a long time with minimum movement can put stress on your bowels. Instead, stopping frequently to stretch your legs, have a drink of water, or to go to the bathroom can help your body get the rest it needs.
2. Drink More Water
Dehydration is a direct cause of constipation. When you’re traveling, make sure you drink more than usual. This becomes even more important if you are traveling to a place that is hot and dry. Water also helps the fiber in your gut to act more effectively in normalizing your bowel movement.
3. Eat More Fiber For Breakfast
Fiber is an important part of your diet and is especially helpful for bowel movement. It helps reduce the risk of constipation by bulking up stool so that it can move more easily through the digestive tract. When you’re travelling, you’re also trying new foods and not eating as per the schedule your body is used to. This sudden change in eating habits could also lead to constipation. A simple way to add fiber is to have a bowl of oatmeal and berries with your breakfast and a healthy serving of salad during lunch.
4. Walk When You Wake Up
Exercising is beneficial not just for your muscles and circulation, but also your digestion. Physical activity increases the motility of your digestive tract and makes sure your bowel movement is smooth. You don’t need a gym to exercise wherever you go. A stroll or jog in the morning is good enough to stimulate your body. Even if you’re going to a lakeside camp to sit and fish, take a soccer ball so that you can spend some time playing too.
5. Set A Routine
You may want to step away from your routine when you’re on vacation but it’s not easy for your body to make that switch. If you move your breakfast time from 8 in the morning to 10:30, you may end up with constipation. Your stomach distends after you’ve had a meal, which sends a response to the colon to get rid of old stool. When you move away from your eating routine, your bowel movement schedule also gets thrown off. Even though you’re traveling, sticking to the schedule that you would follow at home will help keep bowel movement normal.
6. Schedule Your Bathroom Breaks
When you’re driving, it’s sometimes hard to find a toilet. And even if you do, you may not be comfortable using a strange toilet behind a gas station. Holding it in is one of the big reasons for constipation during travel. If you know that you need to go to the bathroom after breakfast or lunch, plan ahead and make sure your pit stops are near places where you can find a decent toilet.
7. Keep Natural Laxatives Handy
If you travel often and are constantly plagued by traveler’s constipation, laxatives can help you with your problem. You can start by taking a mild laxative or a stool softener a couple of days before you begin and while you’re traveling. Natural laxatives are usually a better option than over-the-counter ones. However, avoid taking a laxative you have never tried before. You might end up wanting to go to the toilet too many times.