9 Ways to prevent constipation while traveling or on vacation

Some people often have difficulty defecating when traveling outside the city, either by car or plane. This is because you may be sitting too long for hours, even deliberately limiting eating or drinking so you don't go back and forth to the bathroom. As a result, it becomes difficult and uncomfortable to pass stool during the trip. Take it easy, the following ways can help your digestive system and prevent constipation while traveling. How to?

Tips for preventing constipation to be comfortable on the trip

1. Drink plenty of water

One of the main causes of constipation is dehydration. When the body lacks fluids, the body will absorb a lot of water from the intestines to maintain water balance in the body. As a result, the texture of the stool becomes harder, making it difficult for you to defecate while traveling.

Therefore, drink plenty of water, fruit juices, or clear liquids such as soup to keep your body hydrated. This can help soften the stool that builds up in your drain so that your bowel movements become smoother without constipation.

If you like drinking milk, you should avoid drinking milk while you are traveling because milk can trigger constipation. Also avoid various alcoholic drinks and contain caffeine such as coffee, tea, and colas, because they can make you thirsty and dehydrated faster.

2. Do not hold yourself to waste water

A bad habit that is often done by people who travel is holding back the urge to urinate, both urinating and defecating. Usually, this is because you are lazy to put the vehicle aside and want to get to your destination immediately.

Unfortunately, the habit of ignoring the urge to urinate will make constipation worse. The reason is, the dirt in the intestines will harden and make it more difficult for you to defecate. Therefore, go to the bathroom as soon as possible whenever the urge to urinate arises to prevent constipation which will further disrupt your trip.

Safe toilet syndrome or the discomfort syndrome when using a public toilet could be one reason you are willing to hold back bowel movements while traveling. This also makes you prone to constipation or constipation.

To overcome this, position yourself as comfortable as possible, either while listening to music or playing games on HP. Because, it's better to endure the condition of a public toilet than to be constipated, right?

3. Choose heavy meals over snacks

One of the changing habits when traveling is a matter of eating. Yes, you may prefer to eat snacks that are more practical and lighter. You may think that eating a snack is okay, as long as you keep your stomach filled and can continue the journey in comfort.

Unfortunately, your digestive system doesn't include snacks in your daily diet. Compared to heavy meals, snacks cannot stimulate intestinal contractions to encourage stool.

This is why, you are prone to constipation even though you have eaten a snack. So as much as possible, choose heavy foods instead of just snacks to prevent constipation.

4. Choose a healthy breakfast menu

Not a few people have the habit of defecating in the morning. Well, you can use this to prevent constipation by having breakfast before traveling.

Yes, choosing a healthy and appropriate breakfast menu can help you prevent constipation during your trip. Choose foods that contain fat, because fat can trigger the release of hormones that encourage you to defecate more easily. This way, you will have a pleasant trip without worrying about constipation.

5. Drink warm water

One way to prevent constipation while traveling is to drink warm water in the morning. Consuming warm drinks such as coffee, tea, or soup can help soften stools and smooth your bowel routine.

If you are a fan of coffee in the morning, then you should avoid constipation. The reason is, the content in coffee can help stimulate bowel movements and smooth bowel movements.

However, if you already drink coffee in the morning, you are not advised to drink coffee again while traveling to prevent dehydration. So, just one cup of hot coffee or tea in the morning will avoid constipation.

6. Increase your fiber intake

Fiber is known to be the best intake in preventing constipation. The reason is, fiber is useful for smoothing bowel movements, making it easier to defecate. Sources of fiber that you can choose as a travel companion include fruits, vegetables, whole grain cereals, and bread.

However, avoid consuming raw fruits and vegetables which are susceptible to diarrhea-causing bacteria. So, instead of buying fruit or vegetables in the middle of a trip that isn't guaranteed cleanliness, it's better to prepare fruits and vegetables from home and make sure they are perfectly ripe.

7. Avoid junk food

Junk food or fast food is indeed more practical for consumption while traveling. But unfortunately, junk food so poor in fiber that it can make it difficult to defecate while traveling. So, avoid a variety of fast food while traveling, such as processed meat, pizza, chips, baked goods, and so on.

Choose yogurt that is no less practical junk food. Yogurt contains probiotics which are good for your digestive system. In addition, you can also choose oatmeal or lean meats to prevent constipation while traveling.

8. Do light stretches

Long-distance travel certainly makes you sit a lot more, whether it's in a car, train or plane. This of course limits your range of movement and over time makes you experience constipation.

Eits, don't worry just yet. You can deal with this by doing light stretches before traveling. For example, you can take a leisurely walk around the airport while waiting for the plane to arrive.

If you are traveling by car, take a break and do some light stretches to keep your body in shape. No matter what little stretching you do, believe it will be useful for smoothing your digestive system.

9. Stay calm and relaxed

Too long on the trip often makes you tired and stressed. Be careful, the stress you feel can actually affect your digestive system to become smooth, you know!

There are many ways you can reduce stress while traveling, including reading your favorite book, listening to music, playing games on cellphones, to breathing exercises.

These methods can help offset the stress levels that occur while traveling. The calmer and more relaxed your mind is, the easier it will be for you to prevent constipation.