Do you often get constipated while on holiday? These are the causes & how to overcome them Lifestyle – 11 hours ago

Jakarta, CNBC Indonesia Constipation or difficulty defecating while on holiday is the most unpleasant thing. Because constipation makes it difficult for you to enjoy your vacation because you only focus on the pain you feel.

Launching from CNN Travel, gastroenterologist and professor of medicine and surgery at Northwestern University’s Feinberg School of Medicine, Dr. Darren Brenner, revealed that a number of people suddenly experienced “travel constipation”, even though previously they rarely suffered from constipation at home.

“These symptoms can include infrequent bowel movements, hard stools, more frequent straining during bowel movements, and greater painful sensations,” says Dr. Brenner, quoted Wednesday (22/11/2023).

According to professor of gastroenterology and nutritional sciences at Michigan Medicine, Dr. William Chey, treating “travel constipation” requires a multi-pronged approach because in general constipation is a problem with many symptoms.

However, before knowing how to treat constipation, it is important for you to know the most common causes of “travel constipation”. Here’s the summary.

1. Disrupted Circadian Rhythm

Circadian rhythm is an internal clock that regulates important processes and body functions within 24 hours. Digestive health experts say that different time zones or adjusting to a new travel schedule can cause constipation.

According to experts, a new time zone or travel schedule can cause constipation because the circadian rhythm, which includes physical, mental and behavioral changes during the 24-hour cycle, is suddenly thrown into disarray.

“Most normal people will defecate in the morning after waking up,” said Dr. Chey.

“When people wake up, especially after eating, the body will release different hormones that help the intestines to contract,” he continued.

Brenner said that until now there has not been enough research to conclude whether there is a way to prevent the effects due to changes in circadian rhythms or how long these effects last.

2. Transportation and Physical Activity

Travel methods during vacations can also affect a person’s bowel cycle for several reasons.

Sitting still for long periods of time due to driving and taking trains, buses or planes can have a negative impact on the body due to a lot of movement that “provokes” the urge to defecate.

According to Dr. Chey, flying can also make you feel bloated because atmospheric pressure decreases with increasing altitude.

“When you start to get high, the air in your intestines will expand. That’s what makes you feel very bloated,” says Dr. Chey.

“Instead of remaining still, try doing simple hand and foot movements during the flight. Apart from that, avoid foods and drinks that cause bloating as well as fizzy drinks,” he continued.

Then, Dr. Chey also urged travelers to avoid chewing gum. Because chewing gum makes a person “swallow” more air. Instead, you can eat peppermint candy.

3. Diet and Hydration

According to Dr. Brenner, changes in diet can significantly change the gut microbiome. As a result, the potential for constipation will increase.

“These changes, such as trying lots of new foods, eating fast food during a long trip, or eating more different dishes than usual,” says Dr. Brenner.

Experts say that hydration levels will have a significant effect when someone eats new foods. Apart from that, dehydration can also occur due to consuming too much alcohol or dry air on the plane during vacation.

There are several things you can do to enjoy new menus during the holidays, but still be friendly to digestive health. Apart from ensuring your body stays hydrated, consume fibrous fruit and vegetables, such as pears, apples, kale or broccoli in your daily food intake.

4. Stress

According to Dr. Chey, another factor that influences constipation during the holidays is when someone is away from home.

Apart from that, stress and anxiety during travel can also affect a person’s ability to defecate. What can be done to overcome this is to do activities that can make the mind more relaxed.

“Abdominal breathing can be an option to deal with stress and anxiety during travel,” said Dr. Chey.

“Performing diaphragmatic breathing has been shown to relieve anxiety and even calm your heart rate,” he continues.

If all the methods suggested by experts do not work, you can consult a doctor to immediately get further action and medication. If you don’t want to take medication, try eating high-fiber fruits, such as kiwi, mango and plums.

[Gambas:Video CNBC]