MANAGING DIGESTION ON IRREGULAR SCHEDULES

PRACTICAL TIPS TO HELP YOUR CLIENTS AVOID VACATION CONSTIPATION AND MAINTAIN GUT HEALTH WHILE TRAVELING

IT IS GETTING CLOSE TO THAT TIME OF YEAR AGAIN - TIME TO DITCH THE WINTER COAT AND HEAD TO A WARM DESTINATION FOR A WELL-DESERVED VACATION. YOUR CLIENTS ARE LOOKING FORWARD TO SUN, SAND, AND RELAXATION.

Unfortunately, there is an unwelcome guest on the trip, one that was most certainly not packed in that suitcase: constipation. It is that bloated, heavy and uncomfortable feeling that can affect travellers who are off their regular routines and eating patterns. Read on to find out what is causing that constipation and some tips on how to fix it to help your clients genuinely enjoy their vacation.

Change in Routine

One common cause of vacation constipation is a change from the regular routine, which of course, is the point! However, for the first couple of days they will need to try to be mindful to continue to keep their breakfast the same as they would have at home. This can be quite simple like ordering foods that are in a similar amount and composition that they would normally go for at home or you could suggest that they bring some options with them. For example, if they have access to a fridge then overnight oats can be a simple option for the first few days. They can pre-measure the dry ingredients (chia, flax, oats) into reusable containers/bags, and ask their hotel or local coffee shop for some milk or milk alternatives to add to the dry ingredients the night before. The ground flax is a fantastic way to add an additional source of insoluble fibre which helps with constipation. Ensure that your clients know not to overdo the fibre though, as it can have the opposite effect if they are not used to it. Vacation aside, consider suggesting that your clients slowly and gradually add fibre to their diet if they are not already meeting their Recommended Dietary Allowance (RDA) of 38 g for men, 25 g for women between 31-50 years of age and 30 g for men, 21 g for women over 50.

Keeping the morning routine similar to home for the first few days will help the body adapt to the transition to a new place and provide some routine with bowel movements.

Lack of Hydration

Fluid intake and hydration are key factors to ensure consistent bowel movements. This is something to be thinking about every day, but this becomes especially important when travelling to a destination by air. The environment of the cabin can lead to dehydrating conditions due to dry, recirculated air. Make sure that your clients know to be well hydrated the days leading up to a flight and during travel days. Although full water bottles cannot be brought through security, you can advise clients to always carry an empty, reusable bottle that they can fill up once in the terminal.

Some studies advise to increase fluid intake by at least 15-20 ml for each hour of flight, while other experts recommend closer to 230 ml per hour. If this seems overwhelming to your clients, remember that all sources of hydration count here, and they can consider other options like; tea, soup, or ice cream if water alone feels overwhelming to achieve.

Jet Lag

If your clients are heading to a destination in a new time zone, they may experience jet lag which can also contribute to constipation Ensuring that they spend time in sunlight and encouraging them to engage in some exercise when they first reach their destination can help them adapt more quickly to their new environment and lessen these undesirable side-effects.

Clients can try adjusting their sleep/wake cycle before they leave. For example, if heading east they will want to wake up earlier and go to bed earlier than usual and the opposite if heading west. There are also apps that can help with this. Timeshifter is one that helps users plan their schedule to best adapt to their new time zone. It will tell users when to avoid or seek light and it will even help time caffeine intake for optimal adaptation.

Lack of Movement

Travel days can mean long days sitting in a car, train, or plane. Engaging in some sort of physical activity on travel days will not only help with jet lag, but it may also help with symptoms of constipation. This does not have to be anything major, but helping your clients with a movement plan that works with their surroundings is an excellent value add for them.

Kiwis

If constipation is common, they can consider adding two kiwi fruits to their diet. Daily consumption had a positive effect on participants in one study, which included reduced feeling of straining and greater ease of movement. This can be an easy fruit to add to any smoothie or enjoyed on their own.

Cheers to your clients enjoying a relaxed vacation filled with spontaneity but predictability in the bathroom!

Leyla Story is a Registered Dietitian based in Toronto. She has MHSc in Nutrition Communication and is the recipient of the Marian Rosalie Good Award for Excellence in Knowledge Translation (2021). She works in the food and beverage industry and with athletes in a variety of sport disciplines.