Constipation and travel; not the most glamorous topic, but an important one to discuss. Travelling can disrupt our regular routines, including our digestive system, leading to constipation. A change in diet, schedule, time zone and lack of privacy can all play a role.
For me, and I’m sure many perimenopausal ladies, constipation can negatively impact upon my pelvic floor, cause discomfort and increase my risk of urinary tract infections.
Holiday constipation is something I struggle with, but fear not here; are a few tips that have helped me manage constipation while I’m away.
- Stay Hydrated: Drink plenty of water throughout your journey and during your trip. Dehydration can worsen constipation, so carrying a refillable water bottle and sipping water regularly is crucial.
- Fibre-Rich Foods: Try to include fibre-rich foods in your diet, such as fruits, vegetables, whole grains, and nuts. These can help promote regular bowel movements.
- Avoid Excessive Caffeine and Alcohol: Both caffeine and alcohol can contribute to dehydration, so try to limit your intake while travelling.
- Regular Meal Times: Stick to regular meal times as much as possible. Eating at consistent intervals can help regulate your digestive system.
- Exercise: Even light physical activity like walking can stimulate bowel movements.
- Don’t Ignore the Urge: When you feel the need to use the toilet, try to go as soon as you can. Ignoring the urge can lead to further constipation. A lack of privacy can sometimes prove difficult on holiday, try to plan in some alone time.
- Pack a Travel-Friendly Fibre Supplement: If you think your holiday diet may lack fibre consider packing a travel-friendly fibre supplement. I’m a fan of Nurtrigums, they’re portable, delicious and gently effective.
Nutrigums® HAPPY FIBRE® (Inulin) derived from Chicory Root. Vegan Gummies contain a specialist Prebiotic for Adults & Kids Age 5+. An optimum strength of fibre. Simply delicious vegan gummies that deliver a whopping 3.8g of fibre per two gummy serving. Gently relieves constipation and maintains a healthy gut.
Nutrigums
You can buy them here.
- Probiotics: Some people find that taking probiotics can help improve their gut health and ease constipation. You can check out my favourites here.
- Reduce Stress: Traveling can sometimes be stressful which can affect your digestive system. Practice relaxation techniques like deep breathing or meditation to help reduce stress levels.
- Over-the-Counter Medications: If constipation persists, you can consider over-the-counter laxatives or stool softeners, but use them sparingly, no one wants a case of the runs on their travels!
I hope by following these tips and maintaining healthy habits you can avoid constipation during your holiday.
Safe travels!
Much love,
Charlotte x
For me it’s often the opposite problem. A lack of sleep and rich food gives me an upset stomach and frequent bathroom visits.
Author
I’m sorry to hear that, both are equally difficult to manage. Thank you for stopping by to read my post. Take care, Charlotte x