How to Fight Vacation Constipation
Travel in the summer can be fun, frenzied, and frustrating all at the same time. Let’s not add some toilet trouble to the mix!
Constipation or irregularity in bowel movements is so common - a NYT article guesses about 33% of travelers experience constipation.
So how do you know if you are constipated?
Per the Rome Criteria, you are “Functionally Constipated” if you demonstrate two or more of the following symptoms:
You feel like you are straining, or pushing, more than 25% of the time (1 in 4 bowel movements)
You have an incomplete movement or evacuation 25% of the time
You sense a blockage or obstruction more than 25% of the time
You have hard or lumpy stools 25% of the time (Bristol Chart Type 1-2, see here!)
You experience less than three solid bowel movements per week
You rarely have loose stool unless you use a laxative (Bristol Type 5-7)
You need manual maneuvers (digital evacuation, or support of the pelvic floor) to facilitate the movement 25% of the time
Most importantly - trust your body.
Even if you do not perfectly meet 2 or more of the criteria listed above, you know when something feels off.
Why do we get constipated when we travel?
People will try to make scientific-specific guesses about this, but the most complete answer (aside from, who knows?) is that you are out of routine.
Different locations, different foods, different hydration status. A combination of changes, or even one change, can cause your system to feel less than optimal.
How can I prevent constipation while traveling?
GLAD YOU ASKED.
My favorite travel hack is to bring along your emotional support water bottle. If you have a favorite bottle and space in your suitcase, bring it along! It’s a cheap and easy way to keep water on you. Fill up once you are through security at the airport, and you are good to go. The bare minimum amount of water you should have daily is 33% of your body weight in ounces - so if you weigh 150 pounds, that’s 50 ounces of water as a bare minimum. If you want more help understanding basic hydration, you can read more here.
I love my squatty potty. I really do. There is one in every bathroom of our house, that’s how wonderful I find them. As a gal with short legs, this is a friendly assist for a world of tall toilets. For optimal relaxation and evacuation of your bowels (and bladder) you want to get the most tension out of the pelvic floor - which is hard if you can’t touch the floor flat-footed. The squatty potty helps bring the floor closer to you, so you have to sit with your knees higher than your hips which allows you to rest your arms on your thighs to relax your midsection and back. Don’t have a travel squatty potty? You can overturn a small trash can or find a small box in your lodgings.
Electrolytes are crucial for human function - especially muscle function. Basic chemistry requires sodium and potassium in your body, and if you are out of equilibrium, you will notice changes in mood and movement. So even if your urine is clear, that doesn’t mean you are level in your electrolytes. If you are on a warm holiday, or working out during the travel time, do not negate your salt intake. We like to travel with LMNT’s!
When you are in the bathroom, it is important to not push or strain. Please listen to me - you should not need to push or strain to evacuate your bowel or bladder. The best piece of advice is to BREATHE. Taking relaxing, long breaths naturally and gently moves the pelvic floor due to its relationship with the diaphragm and pressure maintenance in your core.
KEEP IT MOVING TO KEEP IT MOVING
Walk it out. Constipation is a huge problem post-operatively - why? Because those people aren’t moving a lot, or as much as usual. This creates stagnation in the body and the intestines. If you have a long day of travel, take whatever opportunities you can to get some steps in. Walk through the airport, take a stroll when you stop for gas, you get the picture.
If you are on the toilet for more than 5 minutes without success, and you feel like you want to push, just LEAVE. Get up, and walk around. If the feeling comes back to you, you may calmly return to the restroom. But do not waste vacation time forcing something to happen. This can cause more negative consequences in the long term.
Don’t forget - your intestines and sphincters are made of muscle. Muscles are happier when they are hydrated with water and electrolytes, can easily move through their range of motion, and have minimal or no tension.
If you continue to have difficulties voiding your bowels or bladder when the traveling is done,
schedule a free discovery call here to learn how pelvic floor physical therapy can provide relief.
