It’s great to be on holiday, away from it all, exploring new countries and cultures and eating to your heart’s content. But if your bowels get blocked, the fun’s soon over. What to do if holiday constipation strikes?
Tip 1: Create a calm and familiar atmosphere
For many people, going to the toilet in new places is a difficult proposition. This distrust of unfamiliar toilets can lead to constipation. To avoid getting stressed, before you travel, try to accustom yourself to the idea that you won’t be able to do your business in your usual familiar surroundings. Using household items such as wet wipes or sanitisers is another way you can create a more familiar and hygienic atmosphere even when you’re far away from your own abode.
Once you feel the urge to go, you shouldn’t suppress it. By responding quickly, you will train your bowels to empty regularly. It’s best to give the process your full attention. Ideally, you should avoid distractions like newspapers or your smartphone while you’re on the toilet. Remember to relax and try not to get stressed. Sometimes good things take time.
Tip 2: A high-fibre diet
Fibre-rich foods get your digestion going. Not only does dietary fibre fill you up nicely, it also keeps your stools soft. That’s why you should make a point of eating plenty of wholegrain products, nuts and seeds, as well as fruits and vegetables that can be peeled. Kiwis and dried figs or plums are also ideal as these fruits have a mild laxative effect.
White flour products, bananas and chocolate, on the other hand, should only be enjoyed in moderation as they tend to stop you up. Proper fluid intake is also important, especially in warmer climates where you need to drink more as otherwise the fibre you ingest will stick together to form a tough clump (see the next tip).
Tip 3: Drink plenty of fluids
Drinking a glass of lukewarm water before breakfast can stimulate your intestinal muscles in the morning. You should drink at least two litres of fluids throughout the day – preferably water, unsweetened juices, buttermilk or herbal teas with alder buckthorn bark, rhubarb root, senna leaves or fennel.
Make it a priority to do this the day you arrive at your destination as you’ve usually been sitting more and for longer than usual in the car, train or plane. When the body lacks fluids, it extracts as much water as possible from its stool in order to maintain key bodily functions. Herbs and roots can counteract unpleasant flatulence.
Tip 4: Exercise no matter what
Exercise stimulates your digestion and reduces stress. Going for an evening walk can help you switch off even before your holiday starts. Once you’ve arrived at your holiday destination, you can continue this routine, adding strolls along the beach or walks during the day. Physical exercise after meals strengthens the abdominal muscles and gets your digestion going. If you get cramps, a light abdominal massage helps relax the intestines. Simply place the palm of your hand on the right side of your abdomen, and move it in a circular motion, making sure to do this clockwise.
Tip 5: Laxatives
If all else fails, you can also take laxatives for a short period of time. However, you should only resort to chemical laxatives in exceptional circumstances, because your intestines can get accustomed to them, which will only exacerbate the disruption to your digestion. In particular, laxatives such as psyllium husks, which swell up in the intestines and/or make the stools supple as long as you are getting enough liquids, are proven remedies that are also available over the counter in pharmacies.
