Causes and remedies for travel-related constipation
Say goodbye to travel constipation woes! Discover expert tips to easily manage and prevent it during your trips Get ready for smooth sailing!
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Travel constipation refers to the phenomenon where individuals who usually have no digestive issues at home, experience constipation while traveling. According to Dr. Darren Brenner, a gastroenterologist and professor at Northwestern University, the symptoms can manifest as less frequent and harder stools, increased straining, and a sense of incomplete bowel movements. While some people only experience this issue on certain trips, others encounter it every time they travel.
Dr. William Chey, a professor at Michigan Medicine specializing in gastroenterology and nutritional sciences, suggests that tackling the issue of constipation may necessitate a multifaceted strategy due to its multi-symptom nature. Keep reading to learn about the common causes of travel constipation and ways to address them.
Disrupting Your Body's Natural Rhythm
Digestive health specialists believe that traveling to a different time zone or adjusting to a new schedule can lead to travel constipation by disrupting your circadian rhythm - the natural cycle of physical, mental, and behavioral changes that occur over a 24-hour period.
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"Typically, people will have a bowel movement in the morning after waking," Chey explained. As the body wakes up and especially after a meal, it releases various hormones that aid in bowel contractions.
There hasn't been sufficient research to determine if there is a way to prevent this impact on your circadian rhythm or its duration, Brenner noted, as there is limited ability to counteract a change in time zone.
Transportation and physical activity
Your mode of travel can also affect your regularity for multiple reasons.
Sitting for extended periods of time while driving, taking public transportation, or flying can negatively impact regular bowel movements. Additionally, being inactive during vacation can also hinder digestive system function. The drop in atmospheric pressure while flying can also contribute to feeling bloated.
"The atmospheric pressure of the airplane cabin will cause gas to expand or contract," he explained. "As you ascend and reach higher altitudes, the air in your bowels will expand, leading to feelings of bloating."
To prevent constipation from inactivity, Chey recommended "engaging in simple exercises involving your arms and legs while on the flight, and staying physically active." He also suggested walking instead of driving and doing an exercise routine in your hotel room.
To prevent bloating during flights, it's best to avoid fizzy drinks and foods that typically cause bloating. Chewing your food slowly and thoroughly, as well as drinking slowly, can also help. Avoid chewing gum or sucking on hard candy, as these actions can cause you to swallow excess air. Additionally, enteric-coated peppermint oil capsules are a supplement that Chey recommends for alleviating discomfort from bloating.
Diet and hydration
Changes in eating habits "can significantly alter your gut microbiome," Brenner said. That "may play a role in the development of constipation as well."
Experts said that during vacation, people usually make changes in their eating habits. This may involve experimenting with new foods, relying on fast food during road trips, or indulging in more extravagant meals than usual.
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Chey emphasized that vacationing doesn't mean unlimited indulgence in food. "Some may get away with it, but most can't," he stated.
To support your digestive health while enjoying different cuisines on your trip, it's important to stay hydrated and include fibrous fruits and vegetables in your diet such as pears, apples, kale, or broccoli. If you're going on road trips or flights, consider packing healthier snacks and meals, Chey recommended.
Feeling stressed or anxious can also cause people to be more self-conscious about using the bathroom outside of their own home. This can lead to holding it in, making it more difficult to go when it's more socially convenient.
Travel-related stress and anxiety can impact bowel movements, according to Chey. Engaging in calming activities rather than feeling rushed can help alleviate these symptoms. Chey also recommended learning diaphragmatic breathing, also known as belly breathing, as a valuable tool. This technique has been shown to reduce anxiety and lower heart rate when practiced.
When all else fails
If adjusting any of these lifestyle factors doesnt work for you, you could talk with your doctor about trying laxatives, experts said.
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Some natural laxatives that can provide relief include high-fiber fruits like kiwis, mangoes, and prunes, according to experts.
To avoid constipation and gently ease into your trip, experts suggest starting with a fiber supplement or over-the-counter laxative, such as magnesium oxide, bisacodyl, psyllium, or polyethylene glycol 3350, with a glass of water or juice. It's important to follow the product's instructions and avoid overuse, especially when traveling.
