Travel Troubles: How to Deal With Vacation Constipation

Constipation is a common gastrointestinal (GI) complaint when traveling. Your gut functions can become irregular due to early departures, lengthy sitting periods, and eating unusual meals. Being unable to have a bowel movement can cause abdominal discomfort and bloating, which is no fun on vacation. Your body will likely regulate in a few days; however, if it doesn't, it may be time to visit a pharmacy for remedies that help get things moving. Let's look at solutions for vacation constipation.

What is vacation constipation?

Bowel regularity is different for everyone and depends on numerous factors. Vacation constipation occurs during or after traveling and is characterized by difficulty with or inability to have regular bowel movements, specifically during or after the travel. This definition assumes no other health conditions play a role in contributing to constipation.

The symptoms usually associated with travel constipation are:

• Abdominal discomfort
• Bloating
• Nausea
• Reduced urge and frequency to defecate
• Difficulty having bowel movements, i.e., straining
• Hard or dry stools
• A sense of incomplete bowel emptying
• Change in usual bowel activity and regularity

Constipation also affects people who are not traveling but for other reasons such as not eating enough dietary fiber-rich foods, the use of certain medications, or medical conditions.

Common causes

Travel constipation can occur for several reasons, whether due to road trips or a long flight. According to The Cleveland Clinic, changing your routine is one of the most common causes of constipation while traveling. Some other key factors that cause it are:

Preventative measures for vacation constipation

You aren't going to cancel your trip but want to avoid unpleasant issues, so what can you do? Travel constipation may be preventable with planning and tackling a few key factors. Remember that some of the tips suggested may depend on the type of travel and your destination.

Dietary tips

One of the simplest ways to prevent constipation is to eat foods containing adequate dietary fiber, which supports overall digestion. You can pack high-fiber foods in your carry-on bag, such as trail mix with nuts, dried fruits, and whole grains like oat snack bars. For a high-fiber, travel-friendly, healthy snack, consider whole-grain crackers, cut carrots, and chickpea hummus.

Fresh fruits and vegetables are another option, but ensure they're allowed by your airline or other travel carrier. Try limiting or avoiding processed foods since they provide minimal fiber, which may worsen constipation.

Staying hydrated is important while traveling. Since dehydration may lead to constipation, ensure you drink an adequate amount of water or other healthier fluids. A general recommendation for daily water intake is between 2.2 and 3 liters of water or fluids for women and men, depending on their activity level. Limit alcohol since it may contribute to dehydration due to its diuretic effects. Eating fruit and certain vegetables can also improve overall hydration since they naturally contain juices.

Maintaining a routine

Staying on your usual routine may help prevent constipation. However, one of the challenges when traveling is maintaining regular meal and sleep times. Changing your eating habits and sampling local delicacies may lead to constipation. Disrupted sleep affects your circadian rhythms (the body's natural sleep-wake cycle), which can potentially decrease gut motility and the ability to pass the stool.

This is not easy, but try to eat and sleep at similar time intervals despite the time you spend traveling. Resume your schedule once you arrive in your new time zone or destination.

Physical activity is essential for digestive health. Getting your body moving helps your bowels get moving. When you can't stand from your seat, you can try staying active with simple seated exercises. Seated ankle pumps or circles may increase circulation. Also, tense your muscles, hold for a few seconds, and relax. Muscle contractions may improve blood flow and get your bowels moving as well.

Stress management

Traveling can result in higher stress levels, which can affect hormone balance. Changes in circadian rhythms, which can alter your gut microbiome, may impact your gut health. These changes in sleep patterns and circadian rhythms may contribute to constipation. Therefore, learning stress management techniques can support the digestive system and promote healthy bowel movements.

Techniques to reduce travel anxiety include relaxation exercises such as deep breathing and meditation. Depending on how you're traveling, exercise such as walking and yoga may also assist in reducing stress and anxiety levels. Some airports now provide quiet spaces for meditation.

Maintaining a fairly regular sleep schedule is essential for regulating the digestive system. Another benefit of practicing relaxation techniques is improved sleep quality. Simply inhaling and exhaling deeply and slowly through the nose for five minutes supports relaxation and may contribute to improved sleep while traveling.

Remedies for vacation constipation

Everyone has different digestive regularities, but if symptoms persist and you'd like to find temporary relief, several remedies exist to relieve constipation while traveling. Visit a pharmacy at your destination, and you'll likely find over-the-counter (OTC) and natural remedies to handle vacation constipation effectively.

Over-the-counter solutions

Laxatives and fiber supplements may help loosen stool so it can move through your GI tract and finally poop. There are several types of OTC laxatives.

• Bulk-forming fiber containing psyllium helps to push the stool through the bowel.
• Osmotic laxatives draw water into the GI tract to soften the stool making it easier to pass.
• Stimulant laxatives activate the nerves which cause contracting muscles that push stool through the bowel.
• Stool softeners increase water in the stool making it softer and easier to pass.

Probiotics are known to provide certain gut health benefits. Fermented foods such as yogurt and probiotic supplements may relieve constipation and support overall gut function. However, they generally do not have an immediate effect on bowel health. Improving the gut microbiome takes time.

When considering over-the-counter laxatives or supplements, it is recommended to consult with a pharmacist or a healthcare provider to choose the most suitable options for each case.

Natural remedies

Similar natural remedies that prevent travel constipation may also help manage it. Stay hydrated. Drink plenty of water or other fluids like natural fruit juice or unsweetened tea. Coffee can have a natural stimulation effect on the intestinal muscles, increasing peristalsis and gut motility for some. Important note: coffee contains caffeine; therefore, experts recommend limiting daily intake to 400 milligrams per day or four or five cups.

Increase your consumption of high-fiber foods that support digestion. These foods include whole grains like whole wheat bread, fruits and vegetables, beans and legumes, and seeds.

Gentle exercises, stretching, and squatting may increase circulation and help promote digestion. You don't have to engage in strenuous activity to get your bowels moving. Most healthcare providers recommend simply walking to aid digestion.

When to seek medical help

If exercise, eating high-fiber foods, drinking water, and additional fiber supplements aren't working and your constipation becomes chronic, you should see a healthcare provider. It's essential to recognize severe symptoms, which may include:

• Weight loss
• Severe or persistent abdominal pain
• Rectal bleeding
• Loss of appetite
• Nausea and vomiting

Many immediate or urgent care service providers will see and treat travelers. Even if you have health insurance, payment may be required upfront. Several international companies provide medical services for travelers. Additionally, when traveling outside your country, you can contact your embassy for assistance finding healthcare abroad.

Special considerations

Traveling long distances affects bodily functions, but you can take preventative measures in most instances. You should note that certain factors may need to be considered when traveling with children or elderly adults. Kids and aging adults tend to respond differently to illness than younger adults. Constipation may get serious more quickly.

Traveling with children

These tips may help you prevent and manage constipation in kids on vacation. Schedule a visit with the pediatrician before traveling to ensure your child's health and vaccines are current. Plan for potential health issues while traveling by packing medication for managing constipation and other common ailments. It's always wise to bring a basic first aid kit just in case. Remember to monitor your child's hydration levels and food intake while traveling since these are critical factors regarding constipation occurrence.

Elderly travelers

To manage constipation effectively, senior travelers should monitor their fluids. Also, consider elderly adults may be more likely to become constipated for multiple reasons, such as health conditions, medication, or poor mobility. Seniors should visit their doctor before traveling to discuss safety, update vaccines, and refill prescriptions. Pack prescribed drugs and other necessities for common health issues and ailments.

Long-haul flights

Tips for maintaining digestive health during long flights include drinking water to stay hydrated, eating high-fiber foods instead of highly processed foods, moving around when possible, thus improving circulation and digestion, and using relaxation techniques to reduce stress and anxiety, which should aid better-quality sleeping.

Expert opinions

Healthcare professionals recommend a pre-travel doctor visit about one month before your trip to ensure vaccines are up to date and no health conditions are present that would limit safe travel.

Plan for the unexpected while away by packing common medications, refilling prescriptions you'll bring, contacting your health insurance carrier for recommendations in case healthcare is needed, and contacting your embassy if traveling outside the country to inquire about emergency care procedures.

In summary, constipation occurring while traveling is common. Taking some preventative measures can reduce the incidence or severity of constipation symptoms. Ensure you're adequately hydrated by drinking plenty of fluids, utilize relaxation techniques that may help reduce stress and anxiety, support sleep and digestion, eat high-fiber foods that support healthy bowel movements, and try to be physically active as much as your travel type allows.

If necessary, consider fiber supplements or OTC medications to manage constipation. However, before considering, speak with the pharmacist to determine which medication is appropriate. Contact a healthcare provider if symptoms become severe. Prioritize your digestive health for future trips by improving lifestyle factors contributing to unsatisfactory bowel habits. Your overall health will improve, allowing you to enjoy more vacations.