Constipation is a common issue for travelers, affecting up to 40%, but with some strategic planning, you can manage it effectively while away from home.
When embarking on a spring break getaway, the last thing you want to say to your family is, “I’ll stay at the hotel; I’m not feeling well.”
Research indicates that around 40% of travelers experience constipation, but with a few proactive steps, you can minimize this discomfort.
Dr. Michele Arthurs, a lifestyle medicine physician with Kaiser Permanente in Maryland, shared valuable insights with WTOP regarding how travel can disrupt our regular habits. “Our travel routines often stray from our daily norms, affecting our regularity,” she stated.
Her primary recommendation for preventing that uncomfortable sensation is to prioritize hydration before and during your journey. Dr. Arthurs advises that individuals aim to drink at least 64 ounces of water daily, equating to half a gallon.
“While on a long car ride or airplane, many of us tend to hesitate in drinking water because we’ll need to stop or navigate the aisle,” she explained. “However, it is crucial for our bodies to stay hydrated.”
When it comes to beverages, she recommends avoiding alcohol on airplanes, as it can lead to dehydration. Instead, she encourages travelers to opt for nutrient-rich foods, including fruits, vegetables, and whole grains, while steering clear of items that can contribute to bloating, such as carbonated drinks and high-sodium foods.
If you’re driving to your destination, Dr. Arthurs suggests packing a cooler filled with healthy snacks and rethinking where to stop for meals.
“Consider choosing a grocery store instead of a fast-food chain, especially their fresh food section,” she advised.
Moreover, she travels with flaxseed meal or chia seeds, both of which are excellent sources of fiber that can be easily added to yogurt, oatmeal, or smoothies. “I make sure to pack them in my suitcase or a bag stored in my car, allowing me to incorporate fiber-rich options into my meals,” she noted.
Staying active is another essential factor in combating constipation, according to Dr. Arthurs.
“If you’re on an extended road trip, schedule regular breaks,” she suggested. “Take the time to stretch your legs with a short walk.”
Similar advice applies to air travel. “Opt for an aisle seat, which many people prefer, as it makes getting up and moving around during a long flight much easier,” Dr. Arthurs emphasized.
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