New Delhi: Travelling can be an exciting and enriching experience, but it often disrupts our daily routines, including eating habits, hydration, and physical activity. These changes can lead to common digestive issues like bloating, constipation, and upset stomachs. Doctors emphasise the importance of maintaining digestive health while travelling. With a few practical strategies, you can prevent these discomforts and enjoy a hassle-free journey.
Dr Adarsh CK, Chief Consultant Gastroenterologist and Hepatologist, Gleneagles BGS Hospital, Kengeri, Bengaluru, shared pro tips to deal with digestive distress while travelling.
Common Digestive Issues During Travel
Bloating: Changes in diet, air pressure (especially during flights), and reduced movement can cause gas buildup and bloating.
Constipation: Dehydration, lack of fiber in meals, and changes in your daily schedule often result in constipation.
Upset Stomach: Consuming unfamiliar foods or contaminated water may trigger stomach upset, diarrhea, or food poisoning.
Tips to Prevent Digestive Problems While Travelling
Stay Hydrated
Dehydration is a common trigger for constipation and bloating. Drink plenty of clean, safe water throughout your journey, particularly during long flights or road trips.
Avoid excessive caffeine, sugary beverages, and alcohol, as they can dehydrate your body.
Carry a reusable water bottle and refill it whenever possible to ensure consistent hydration.
Maintain Healthy Eating Habits
Stick to small, frequent meals rather than overeating in one sitting, as large meals can slow digestion and cause bloating.
Opt for high-fibre foods like fruits, vegetables, whole grains, and nuts to keep your digestive system functioning smoothly.
Avoid greasy, spicy, or unfamiliar foods that may irritate your stomach.
If you are unsure of food safety, choose freshly prepared, cooked meals over raw foods.
Be Cautious About Food and Water
In regions where food or water quality is a concern, take precautions:
Drink bottled or purified water and avoid ice cubes, as they may contain contaminated water.
Avoid street food or food that has been sitting out for long periods.
Wash fruits and vegetables thoroughly or peel them before eating.
Consider probiotics before and during your trip to boost gut health and improve digestion.
Move and Stay Active
Sitting for extended periods during travel can slow digestion and lead to constipation or bloating. Incorporate light movements:
Take short walks or stretches during layovers and breaks.
Perform simple seated exercises, like ankle rolls or seated twists, during flights or car rides.
Once you arrive at your destination, prioritize physical activities like walking, cycling, or swimming to stimulate digestion.
Maintain a Routine
Changes in your eating and sleeping schedule can impact your digestive health. Try to maintain some consistency:
Eat meals at regular intervals and avoid skipping meals.
Allow time for bathroom breaks to avoid discomfort.
Adjust to your new time zone gradually to minimise disruptions to your body clock.
Manage Stress
Travel can sometimes cause stress, which may aggravate digestive issues. Practice relaxation techniques:
Deep breathing, meditation, or light yoga can calm your body and aid digestion.
Get enough sleep, as fatigue can exacerbate digestive discomfort.
Pack Smart
Carry travel essentials to address minor digestive issues:
Over-the-counter remedies like antacids, laxatives, or anti-diarrheal medications.
A supply of fibre supplements, probiotics, or digestive enzymes, as recommended by your doctor.
When to Seek Medical Help
While most digestive issues are temporary and resolve with care, persistent symptoms like severe abdominal pain, diarrhea lasting more than two days, or dehydration require immediate medical attention. If you are travelling to remote areas, ensure you have access to a trusted healthcare provider or medical facilities.
Conclusion
Travelling does not have to come at the cost of your digestive health. By staying hydrated, eating mindfully, and maintaining physical activity, you can avoid common digestive problems like bloating, constipation, and upset stomachs. With a little preparation and awareness, you can enjoy your travels to the fullest while keeping your gut happy and healthy.
Travelling does not have to come at the cost of your digestive health. By staying hydrated, eating mindfully, and maintaining physical activity, you can avoid common digestive problems like bloating, constipation, and upset stomachs. Health News Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
