How To Prevent Constipation While Traveling
Have you ever been getting ready to go on a vacation, you are so excited for the beach, reading, and all things relaxing. But then you think, uuugghh, here comes the bloating and stomach cramps--- yep, the dreaded vacation constipation!
Vacation constipation can happen due to a variety of reasons including eating a different diet than usual, less fiber, less water intake, not your usual toilet or decreased activity. It can be a pretty miserable feeling and leave you ready to get back home.
How to prevent constipation while traveling
There are some things you can try to help encourage the bowels and keep things moving!
Squatty potty: Finding any stool or stool like object to help get myself in proper toileting body mechanics. Visit my post here to learn more! You can also purchase a travel squatty potty so you don't have to hunt down a stool!
Fiber: Most people's diets aren't always the best when traveling so doing some precautionary work may help! Some supplements that may help include psyllum husk, acacia fiber, flax seed and chia seeds. These are things you can easily add to smoothies or oatmeal! (As with any supplements, check with your health care provider!)
Focusing on water intake: 1/2 your body weight in ounces is a good go to rule of thumb for water intake!
Stretching and deep breathing: Incorporating a daily morning and/or evening flow that includes childs pose, deep squat and happy baby can help lengthen muscles that tend to get tight with sitting. Deep, also known as diaphragmatic breathing can also help to relax the muscles in the posterior pelvic floor which can help with pooping.
Constipation Massage: This helps to keep everything moving along and encourages digestion and elimination. Doing this every night at bedtime with a magnesium body butter can help stimulate a good bowel movement in the morning! --(magnesium is also known to help with constipation so this is a two for one!!)
Could it be chronic constipation?
As frustrating as vacation constipation can be, it shouldn't be your normal! If you struggle with chronic constipation, it could potentially be due to overactive pelvic floor muscles!
People often think of constipation as not going routinely but it can also be the constancy of the stool. If your stool is often large and hard (the toilet cloggers!) or you only get out small pieces at a time (rabbit pellets) --this is also a symptom of constipation.
Pelvic floor therapy & Constipation
Pelvic floor therapy can be the key to figuring out what is causing your chronic constipation. We will assess the pelvic floor muscles, as well as the body as a whole to see why you may be having constipation and develop a plan to address it.
If you're local to Lancaster or the surrounding area, I'd recommend making an appointment so we can get your constipation moving!
You can schedule a free discovery call to discuss your symptoms or book an initial evaluation below at the office that is convenient for you!
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