Dealing with constipation while on vacation

Kate Arnold on dealing with constipation while on vacation.

Holidays are meant to be all about relaxing, reviving, and restoring that sense of calm and contentment. But, blessed as we are to be heading away for a stint in the sun, holidays can be fraught with stress too — and it seems one big concern is constipation.

One in five women (21%) admit they worry about constipation disrupting their holiday, according to a new survey from Dulcolax.

Most people experience constipation at some point or other.

For some, it can be more of a chronic problem, and may be linked with other conditions, like IBS or IBD, or illnesses — so make sure you see your GP if you’re experiencing any ongoing changes in bowel habits or digestive problems, especially if you’re also experiencing other symptoms, such as weight loss, blood in the stools and fatigue.

Usually though, constipation’s linked with dietary and lifestyle factors, like not drinking enough fluids, or can be triggered by changes in diet or routine (which explains why it often strikes on holidays), stress, being inactive, overweight or underweight, and ignoring the urge to go to the toilet when you need to.

“Constipation is no fun, especially when it threatens to ruin your well-deserved holiday. It can make you feel uncomfortable and not yourself.

"The condition can usually be treated quite easily so there’s no need for it to become a problem, provided people seek advice early on and don’t suffer in silence,” says Kate Arnold, a nutritionist who specialises in gastrointestinal disorders.

Here are her top 10 tips for managing constipation on holiday:

1. In the week before you go away, try and get a good bowel routine going. You don’t want to go on holiday already constipated, as that might make you even more anxious.

2. As soon as you start travelling, whether by car, plane or boat, get up, stretch and walk around. The key is to get into a rhythm and don’t sit down for long stretches.

3. It’s easy to start drinking alcohol early while getting into the holiday spirit. Try and have one glass of water for each alcoholic drink, and keep hydrated at all times. Being dehydrated can cause constipation and bloating.

4. Try and eat at the same time as at home, this will help you stick to your usual toilet regime.

5. Whatever the local cuisine, try and include fresh fruit, vegetables, some wholegrains and pulses. If you are struggling to find any fibre, eat apples or keep some oatcakes in your bag.

6. Probiotic yoghurts might also help prevent bloating.

7. Where possible, choose wholegrains like wholemeal bread, brown or basmati rice, and wholemeal spaghetti.

8. Keep moving and active, walking, swimming, even stretching, anything to help your gut move.

9. Avoid loads of white bread, pastries, cakes, and if you are on an all-inclusive holiday, it’s easy to be tempted to eat too much, which can lead to bloating. Choose wisely and don’t overload your plate.

10. Certain foods can slow digestion: red meat, high fat foods and unripe bananas. Caffeine can have the opposite effect if you are dehydrated as well, so if drinking coffee, drink a glass of water too.

Information: www.myconstipationrelief.com