Practical tips for smoother bathroom breaks while traveling
MANILA, Philippines — Is it just a coincidence that every time you travel, your digestive system goes haywire? While you poop regularly — and smoothly — at home, the moment you hit the airport, your poop within seems to seize up and your regular bathroom habit suddenly becomes a difficult and straining exercise even when you feel it coming.
You’re not alone. It happens even to the most regular “poop-er.” It is not unusual, although it can tend to be uncomfortable and can distract you from going through the normal flow of things when traveling.
“The infrequent or irregular passing of stool when you’re on a vacation is so common, there’s actually a name for it —traveler’s constipation,” said Frederick D. Leelin, MD, a gastroenterologist from Makati Medical Center (MakatiMed).
He added: “If your travel involves flight, the constipation is likely due to dehydration from dry airplane air. Hours of sitting prevent muscles from contracting to help move the food you eat through your digestive system. Crossing time zones throws your circadian rhythm out of whack, messing up not just your sleep routine but your regular bowel movement, too.”
Traveler’s constipation also happens when you put your healthy eating habits on hold, indulging in fried and fatty fast food, often in a hurry, instead of the fiber-rich fruits and greens that you have at a leisurely pace at home, which are guaranteed to make you go.
“But traveler’s constipation can simply be caused by your being in new and unfamiliar territory,” said Dr. Leelin. “When there are passengers waiting in line for you to finish using the plane’s restroom, you tend to get self-conscious and hold it in.”
Thankfully, the condition is temporary and can even be resolved while you’re still on holiday with a few simple tricks. MakatiMed offers the following tips to find relief from traveler’s constipation.
1. Drink the right type of liquid
From during the flight to when you’re exploring tourist attractions and sitting down to sample local cuisine, drinking softens stool, making it easier to pass.
“Choose water over soda and alcohol. Both have diuretic properties, which will just get you dehydrated,” the doctor advised.
2. Eat fruits and veggies
“Fruits are a tasty and healthy way to stay hydrated. Apples and pears have high water content, while papaya and prunes are natural laxatives,” the doctor explained. “Vegetables, of course, are an excellent source of fiber and water, which you need. Include leafy greens like broccoli, kale, cabbage, and lettuce in your meals.”
3. Move
Don’t spend your holidays just sitting around or sleeping in your hotel. If you’ve got a few hours with no scheduled activity, use the time to move your body.
“Walk as much as you can, and use your hotel’s gym or pool to squeeze in some exercise. Physical activity stimulates muscle contractions in the digestive system, which helps you poop,” Dr. Leelin explained.
4. Get a little help
If you still haven’t gone and your constipation’s making you bloated and gassy, relieve yourself with an over-the-counter laxative.
Teas with senna and powdered drinks containing psyllium fiber are more “natural” laxatives that also do the job nicely.
“Timing is of the essence when it comes to laxatives,” warned Dr. Leelin. “Laxatives take effect between six to 12 hours, so if you have a full day of plans and don’t have access to a bathroom, make sure you do your business before you leave your accommodations.”
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