How to PREVENT Travel Constipation... woo!
Summer Trips are just around the corner Pelvic Pro! Are you ready to dodge travel constipation this year? I know I am... (even though I have zero travel plans coming up :()
To understand how to prevent travel constipation, we need to understand WHY it happens in the 1st place… here’s why…
1) Travel can change up our regular circadian rhythm, sleep wake cycles, food intake times, and thus can negatively impact our gastrocolic reflex!
2) A lot of us will dodge a GROSS washroom and just wait it out until we find a clean bathroom. But our poop urge is a fleeting thing... and our rectum was never built to be a storage organ! So no matter how gross... we need to at least try....
3) We drink less also to dodge more public washroom trips...
4) We eat irregularly and perhaps we might be indulging in more foods that would make us constipated. Another deep fried calamari please!
5) We aren't fully letting go of our pelvic floor muscles when we evacuate... maybe bc its a new environment... maybe its bc the height of the toilet is different than at home... maybe its bc you're a germaphobe and wondering how many bums have sat on this very toilet.
6) We are binge drinking, leaving our body dehydrated and our gut seriously pissed at us.
7) We are travelling w/ a large group of friends & we don't want to be a nuisance... we're not fully evacuating our stool and just going on our way. Leaving the stool to dry up and become harder to pass next time
SOooooo… what can we do about it?
1) Never ignore your poop urge! Water continues to gets pulled from the stool, and next time you have the urge it may be far more difficult to pass
2) Pack a bag or pitted prunes! Or eat a ton of Kiwis on the trip! Both are packed with fibre to help with stubborn stools.
3) Drink your Water! Even if that means more public washroom trips!
4) Try to build a wake/sleep rhythm ASAP!
5) Practice digestion Yoga Movements - I suggest trying Yoga w/ Adrienne (IYKYK!) or purchasing our Better Bowel Movements Video Library! Which is jam-packed with lifelong management tips for easy peasy bowel movements! See ‘Shop’ for more info.
6) Do a toilet dance! This one can be found in the Better BMs Video Library, mentioned above.
7) Bring a portable squatty potty (or build one with hotel items ie. waste can). Knees above hips y’all!
8) Watch your alcohol & caffeine consumption, as both of these are diuretics and pull water from the body, leaving us potentially dehydrated if we aren’t replenishing with water.
9) Learn abdominal massages to help with easier bowels. This one can be found in the Better BMs Video Library, mentioned above. See ‘sneak peek’ better BMs video library for more info!
Hope these tips helped you out! If you're unsure how to do the digestion and PFM release movements/exercises or self abdominal massage... we invite you to purchase our VIDEO LIBRARY (launched this week!) which is FILLED with amazing education on everything BETTER BOWEL MOVEMENTS! www.pelvicpro.ca
Written with love and compassion,
Jane J. Bai MSc PT, MSc, BMSc
Pelvic Health & Orthopaedic Physiotherapist
200YTT
Instagram: @PelvicPro
YouTube: @BodyScanwithJane
Book an Appointment here: https://pelvicpro.janeapp.com/
www.pelvicpro.ca