5 Golden Tips That’ll Help You Avoid Constipation While On The Road
Constipation is typically defined as experiencing less than three bowel movements in a week. But, constipation can also be described as experiencing stools that are small, hard, and difficult to pass, along with the need to strain during a bowel movement. Did you know that traveling increases your chances of developing constipation? Well, it does but fortunately, there are simple changes you can make to your daily routine to avoid the unpleasant experience.
Suppose you don't deal with constipation on a regular basis. In that case, you may find that when you are traveling, you experience the difficulty of straining to pass hard stools and having the uncomfortable feeling of incomplete evacuation.
Why traveling can cause constipation
There are various factors that can change the speed of the workings of your digestive system, causing you to become constipated. These include:
- Change from your regular routine
- Changes in the size and timing of your meals
- Changes to your internal body clock
- Lack of hydration
- Changes in the foods you eat
- Increased time spent sitting
- Your digestive system being affected by the stresses related to travel
- The inability to respond to urges for a bowel movement due to lack of immediate bathroom access
- Jet lag; body changes related to the experience of changing time zones.
Things to do to avoid constipation
1. Drink plenty of water
One of the biggest contributors to constipation is a state of dehydration. When we don't give our bodies enough fluids, our bodies compensate by drawing water from the fecal matter that is within our intestines. This can contribute to hard, difficult-to-pass stools.
2. Listen to your body
If your body is giving you any indication that it is ready for a bowel movement, do your best to get to a bathroom as soon as you can. Ignoring the urge can contribute to the development of constipation as the stool material will just get harder as it stays in your rectum. The harder the stool, the more difficult it is to pass.
3. Take time for meals
One of the things that most of us do differently when we travel is to eat meals on the run. The problem with this is that our digestive systems may not register these on-the-go snacks as a meal. Larger meals can stimulate gut contractions, thus prompting a timely bowel movement. So whenever possible, sit down and enjoy a full meal.
4. Eat a good breakfast
For many people, bowel movements are more likely to occur in the morning. You can enhance this natural boost by eating a large breakfast and preferably consuming foods that contain healthy fats.
5. Drink something warm
Another way to encourage your bowels to empty at the beginning of the day is to drink a warm liquid in the morning. This could be coffee, tea, or soup. If you are a coffee drinker, have that morning cup of joe. There are compounds in coffee, caffeinated and decaffeinated, that can stimulate bowel movement.
Also, try to avoid fast food, processed meats, chips, and baked goods. Instead, look for salads, whole grain options like oatmeal, and lean meats. Yogurt is an especially good choice as it contains some probiotics, which are generally thought to be good for proper functioning of your digestive system.
