The holidays are synonymous with relaxation, sun … but sometimes also intestinal inconvenience. Bloating, cramps, feeling of being “blocked” … About 40 % of travelers suffer from constipation during their trips.
For Dr. Gérald Kierzek, medical director of True Medical, the cause is simple. When we travel, our rhythm of life changes radically. This upheaval often starts with food: meals are less balanced, richer in industrial products, in dairy products, and poor in fiber. Added to this is the heat, which promotes dehydration, and lack of exercise. The perfect cocktail to be constipated in the heart of the holidays. However, gastroenterologists, also subject to these disorders when they travel, apply simple and effective gestures to preserve their digestive comfort, even far from home. Here’s what they do, and what they recommend.
They keep a routine (even when traveling)
The change in pace is one of the first triggers of constipation on vacation: quirky meal schedules, disturbed sleep, long hours sitting on an airplane or car … All this disturbs intestinal motility.
The reflex of pros: keep a routine as close as possible from that of everyday life. Getting up, eating and going to bed at regular hours helps maintain a good transit.
They drink more (and avoid traps drinks)
Dehydration is a key factor in constipation, especially under the effect of heat, alcohol or a lack of voluntary water (to avoid frequent toilet stops).
The medical council: drink 0.25 liters of water per hour of journey and aim at 1.5 to 2 liters per day. Favor water, natural juices, avoid sodas and limit alcohol.
They bet on the fibers … but with balance
Foods rich in fiber – fruits, vegetables, whole cereals – promote the volume and softening of the stool. The fibers also feed the intestinal flora, a precious ally of the transit.
Good travel options: salads, fresh or dry fruit, yogurts with probiotics, crunchy vegetables such as carrots or cucumber. Beware, however, of excess fiber, which can cause bloating and gas. They must be integrated gradually, according to his tolerance and with reason.
They move as soon as they can
Even on vacation, physical activity is essential to stimulate the intestines. Sedudencies – frequent during long journeys – slows down the transit.
Specialist tips:
- Walk as soon as the arrival;
- Take the stairs at the hotel;
- Get up and stretch regularly by plane or train;
- Make a little hike, swim or just move every day.
They do not neglect their sleep
Irregular or insufficient sleep disturbs biological rhythms, including those of the digestive system. The goal: to sleep at least 7 hours a night, even on vacation. A restorative sleep also regulates hormonal production and stress, two elements that influence transit.
They listen to their body
On vacation, we can sometimes ignore natural signals (no time, no appropriate place …). But delay the moment to go to the saddle often worsens constipation.
Pro advice: as soon as the need is felt, look for a quiet place and do not delay. Your body will thank you.
They don’t hesitate to get help
If despite all these gestures, constipation persists, gastroenterologists also know how to use soft solutions: psyllium, laxative herbal teas, or as a last resort, fecal emollients or polyethylene glycol to rehydrate the stool.