Battling Travel Constipation: Vacation plans can quickly turn uncomfortable when travel constipation strikes. This common issue can affect people who don’t usually experience digestive problems at home. Dr. Darren Brenner, a gastroenterologist, and Dr. William Chey, a professor of gastroenterology, highlight several factors contributing to travel constipation and offer solutions.
Circadian Rhythm Disturbance: Traveling across time zones or following a new schedule may disrupt your circadian rhythm, leading to constipation. The body’s natural bowel movement often occurs in the morning, influenced by hormonal releases. There’s limited research on prevention, but maintaining physical activity and hydration may help.
Sedentary Travel and Physical Activity: Long periods of sitting during travel, whether by car, train, or plane, can contribute to constipation. Being sedentary on vacation can worsen the situation. Engaging in simple exercises during the journey and maintaining physical activity during the trip can help prevent constipation.
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Dietary Changes and Hydration: Alterations in eating habits, especially indulging in new foods or consuming excess alcohol, can impact the gut microbiome and lead to constipation. Dehydration is another factor, influenced by alcohol intake and dry airplane air. Balancing indulgent meals with fibrous fruits and vegetables and staying hydrated can support digestive health.
Stress and Anxiety: Increased self-consciousness about bowel movements outside of home and general travel-related stress can contribute to constipation. Relaxation techniques, such as diaphragmatic breathing, can help alleviate anxiety and support regular bowel movements.
Laxatives and Natural Remedies: If lifestyle adjustments don’t resolve constipation, natural laxatives like high-fiber fruits (kiwis, mangoes, prunes) or over-the-counter options (magnesium oxide, bisacodyl, psyllium) can be considered. Starting your trip with a fiber supplement or laxative, following recommended dosages, can help prevent discomfort.
It’s crucial to prioritize digestive health while on vacation by maintaining a balance between indulgence and healthy habits. Travelers experiencing persistent issues should consult a healthcare professional for personalized advice.
Our Reader’s Queries
How do you fix vacation induced constipation?
Aside from drinking water, there are other beverages that can help alleviate travel constipation. Lemon juice, prune juice, tea, coffee, and clear soups are great options as they can stimulate the digestive system and soften stool. This makes it easier for individuals to completely empty their bowels. By incorporating these drinks into your diet, you can ensure a smoother and more comfortable travel experience.
Why am I constipated after a trip?
Constipation can be caused by dehydration as it hinders the movement of waste through the intestines. Changes in climate, altitude, or activity levels can lead to dehydration, making it harder to pass stool. According to Dr. Maric, these changes can make stool harder and more difficult to pass.
What is the best laxative for traveling?
For those seeking a laxative solution, Firoozi recommends beginning with medications such as MiraLAX or Milk of Magnesia. These options are less likely to cause discomfort and provide more reliable results, allowing for a consistent usage schedule to be established.
How do I control my bowel movements when traveling?
By contracting specific muscles in the anus, one can prevent the release of stool. Conversely, relaxing these muscles can facilitate a bowel movement. To hold in poop, it is recommended to squeeze the buttocks tightly together. Additionally, standing or lying down can be more effective than sitting.