Constipation on the go – how to help yourself?

holiday fun. However, if we prepare ourselves properly, then we can avoid the problem. What causes constipation? What to do to avoid it? And how to deal with it if it actually occurs?

Spoiled bowel functions

Feeling full, abdominal pain and discomfort are common symptoms of digestive disorders when travelling. We can talk about constipation when the bowel movement is less frequent than twice a week. This is because the bowel rhythm is disturbed in such a case.

The most important reasons for bowel disorders resulting in constipation include a change in the daily rhythm of the day, stress, a change in diet, and drinking too little fluid. Especially people whose body is particularly sensitive to changing daily habits are susceptible to constipation during travel.

Any change in circadian rhythm affects bowel disorder. This happens, for example, as a result of long journeys and air travel. During the holidays, we usually operate with a slightly different daily schedule than on a daily basis – and our body also notices it. The blame should go on changing eating habits, dining times and, above all, dishes served in the hotel kitchen or in regional restaurants. Different food products, different spices, a different way of cooking meals – all this affects the condition of our intestines during the holiday. In addition, we usually forget to drink the right amount of healthy fluids (e.g. mineral water, herbal teas or fresh juices), often increasing the consumption of alcohol and sweet carbonated drinks.

In summary – the more altered the eating habits to which our intestines are accustomed, the greater the chance of digestive disorders.

How to prevent them?

To avoid digestive problems during your holiday trip, you may want to prepare your intestines before you travel. A few weeks before the planned vacation, it is worth starting to use probiotic preparations containing bacteria with a beneficial effect on the intestinal flora. Natural probiotics in the form of dairy products (e.g. natural yoghurt, kefir, buttermilk) or silage (pickled cabbage and cucumbers) have a similar effect. The reinforced intestinal microflora allows you to deal with any digestive problems more easily.

Even with large diet modification, remember to eat foods rich in dietary fibre (vegetables, fruits and whole grains). An alternative is the use of fibre preparations available in pharmacies, which are added to meals. Avoid greasy meals (fried meat type, fast-foods). We should take care of proper hydration of the body by drinking still mineral water, fresh fruit and vegetable juices and herbal teas (e.g. made of fennel or chamomile). Let’s avoid water coming from unknown sources – especially in Asian countries, we should choose bottled water. Avoid alcohol, stimulants, highly processed foods and sweet carbonated drinks. They disrupt bowel function and hinder digestion.

On the other hand, physical activity stimulates intestinal motility and prevents constipation. Instead of spending the whole day on a sun lounger, it is better to swim in the pool or go for a walk. When planning a trip, let’s give ourselves plenty of time at every stage. Stress associated with haste and finding ourselves in a new situation is reflected in our body, including intestinal work, resulting in indigestion and constipation.