Drink enough water and keep a familiar lifestyle
When traveling far, changing the time zone, eating erratically, the digestive system can easily attack. Of which, dehydration is the most common cause of constipation. Tourists should drink water regularly, limit alcohol, beer, coffee. For trips abroad, bottled water is a safer choice to avoid diarrhea.
Breakfast is also the key to a smooth bowel operation. Eating a full breakfast, especially a meal rich in healthy fats, can stimulate bowel movements. A cup of warm water or cup of coffee in the morning also helps kick-start the digestive system. However, experts recommend not to overuse caffeine throughout the day.
In addition, trying to maintain a familiar schedule, from mealtime to going to the toilet, will help the body not have schedule shock. A relaxed mentality and avoiding stress while traveling are also important factors that help the intestines cooperate.
Choose foods rich in fiber and limit fast food
To limit constipation, the diet should prioritize fiber from fruits, vegetables and whole grains. When going abroad, raw vegetables or salads can cause infections, so self-shippable fruits and cooked vegetables are safer choices.
In contrast, fast food, processed meats, French fries or cakes are all low in fiber, causing the digestive system to stagnate. If you have to eat it outside, choose simple dishes such as cooked salads, yogurt, oatmeal or lean meat.
Light exercise, walking at the airport, stopping for a long distance or doing a few stretching movements also help the intestines function better. The most important thing is to listen to your body: when you need to go to the toilet, don't try to hold it, because stools will be stiffer and more difficult to escape.
According to Dr. Barbara Bolen - clinical psychologist and health consultant in the US: "Many people experience constipation when traveling just because of sudden habit changes. Maintaining a familiar lifestyle and prioritizing fiber is the simplest but most effective way to prevent this condition".
If you often have digestive problems when traveling far away, people should talk to a doctor before the trip to get advice on appropriate laxative drugs, avoid using strange products at your destination.
