“Vacation Constipation:” Effective Tips for Before & During Travel

“Vacation constipation.”

I know you are laughing (or crying, or frustrated). And I know you know exactly what I am talking about. 

Leaving your current environment (via vehicle or airplane) and changing your typical routines can have trickle down effect into your bowel movement life. 

Behaviors that cause the dreaded constipation on vacation:

• May not drink as many fluids as usual
• Fiber intake changes (and food intake in general)
• Sleep habits changes 
• Physical activity changes

Why does flying cause constipation:

• “The microclimate of an airline cabin consists of dry, recirculated, and cool air, which is maintained at lower pressure than that found at sea level… long-haul flights promote fluid shifts to the lower extremity and induce changes in blood viscosity which may accelerate dehydration.”

Why does travelling cause constipation? (in general)

• Less access to fluids and drinking even if thirsty while in a car or plane 
• More sedentary environment (like seated for long periods of time)

What the heck to do about these realities above?!

Control the controllables. Here is what you can do when packing and to try to prevent in the first place

• Bring (filtered) water with you. Consider hydration packets to add to your water for electrolytes.
• Magnesium citrate gummies. Start proactively taking a couple days before travel and while traveling. Start taking a few days before travel for most adults and kids too (talk with doctor before ever starting new supplement).
  • This is something you can typically do year round too to help you meet you estimated magnesium needs.
  • Many don’t eat enough magnesium and this is one layer to help with getting it in and preventing constipation.
• Walk around at airport while waiting to board. Once you land, walk around before getting right into your Uber or rental care (if you are flying). If you are driving, stop every few hours and walk around. Movement helps prevent constipation.
• Avoid excess alcohol (or some may consider avoiding it altogether as alcohol is dehydrating). Lots of cheese usually backfires too
• Bring comforts to help you sleep good (noise cancelling headphones or a portable white noise machine). There are many studies that link poor sleep and constipation.

Here is a link to getting my #vacationconstipation protocol.

Constipated on Vacation despite your best efforts….

Bummer! Now may be the time to reach for something with a laxative effect. You do not want to get blocked up and have it lead to a potential fecal impaction.

• Stay hydrated and drink plenty of filtered water.
• Smooth move tea or ginger tea is another idea. I always keep smooth move tea in my suitcase so that way from trip to trip it’s always in there should I need it. Drink a hot cup before bed and it can help with a nice healthy poop in the morning. Hot liquids in general can help stimulate peristalsis (the moving of things through your pipes). Ginger is natural prokinetic.
• Rub castor oil on your abdomen in a clockwise motion for 5 minutes and wash off (do not do if pregnant or have gallstones).
• If that doesn’t work after a couple days, then consider a laxative if not contraindicated by your Doctor.

Keep your vacation (and bowel function) running smoothly. No one likes to feel blocked up on the beach or while trying to have a good time and relax. 

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