Most of us have problems with bowel movements while on vacation. A new daily routine, water, and diet can all lead to constipation. How can I avoid trouble and get my body to pass stools on a regular basis?
Ifintestinescontract in a steady rhythm, moving food debris towards the rectum, thenhasbowel movements regularly. The time it takes for the food to pass through the intestines is, however, an individual matter. It depends on the lifestyle, age, diet, temperament, mood and activity. It is different in older people who do not move much, and different in adolescents who do sports. For some, a day without a bowel movement is something disturbing, for others, 3 days without going to the toilet is not a problem.
If for some reason the bowel function is disturbed and the migration of the remnants is prolonged, it leads toconstipation . Retention of food content in the large intestine reduces the amount of water that is absorbed into the bloodstream. This leads to less frequent bowel movements and a change in the consistency of the stool - it becomes hard, and "sitting" in the toilet is associated with discomfort, sometimes pain. Generally, we talk about constipation only when bowel movements occur less than twice a week. But any disturbance of an individual rhythm can make you feel worse. Cause restlessness, a feeling of fullness and abdominal pain, spoiling relaxation.
Constipation - disturbed bowel rhythm
Travel-related constipation happens to people who are sensitive to changing their daily habits. It is enough to go to a different time zone or get up later to disrupt your cycle. A different composition of water, bread, a more fatty and caloric kitchen can make the intestines lazy. Constipation can also be the result of rush. When you rush to breakfast or a trip in the morning, the toilet visit usually fails. During the day you don't have enough time to stay in the toilet for a long time, and in the evening your intestines won't adjust to your busy schedule. Constipation may also be caused by reluctance to use the toilet outside the home, whether it is due to a lack of intimacy or proper hygienic conditions. Stiffness is often the result of stress caused by new, also positive situations. It can be both the joy of holiday attractions andnervousness about air travel. Under the influence of mental tension, the flow of nerve impulses between the cerebral cortex and the gastrointestinal tract is disturbed and the intestinal motility is disturbed. Constipation happens more often to shy, impatient and emotional people.
What helps with flatulence?
You must do itRemember about hygiene
To avoid intimate infections, use acidic liquids for washing, do not use sponges or washcloths. The protective barrier of the vagina is the presence of lactobacilli. Bacteria from decaying urine and stool particles can break this barrier. If you are using hormonal contraception in the form of pills or have recently undergone antibiotic treatment, reach for vaginal capsules with lactobacilli. They will help restore the proper vaginal microflora.
Smart strategy to fight constipation
Natural methods are usually effective in the fight against holiday constipation. However, if constipation persists or additional symptoms appear (e.g. abdominal pain, flatulence, vomiting), a doctor should be consulted to rule out the disease.
Control your emotions. Don't assume a tight itinerary. Relax, stop being in control and worry too much. Choose the best way to calm down - it can be tea with lemon balm, a book, music, a walk. Try to distract from the problem. Persistent thinking about constipation just causes it.
Make time to "sit". Pausing your bowel movements makes your reflex disappear. Therefore, you should use the toilet when your body demands it. Provide yourself with a moment of intimacy and peace, even at the cost of a few minutes of sleep. Before going on vacation, get disposable protective pads for the toilet seat.
Move more. Instead of lounging all day on the beach, take a walk, swim, play soccer. Exercise is the enemy of constipation.
Be careful what you eat. Fresh vegetables and fruits (except bananas), dark bread, thick groats should form the basis of your menu. The fiber contained in them stimulates the digestive tract to work, absorbs water, causing the faeces to soften, and removes the remains from the body. Limit fatty and fried foods because they stay in the digestive tract for a long time. Instead of sweets, eat dried apricots, plums, pumpkin seeds and sunflower seeds. If you are prone to constipation, don't drink red wine. Regular pooping will be facilitated by bacteria contained in yogurt, kefir and sour milk. Start the day with a glass of juice, boiled water, a bowl of muesli with yogurt.
Drink at least 2.5-3 liters a day. Ideally, carry a bottle of mineral water with youstill, and sip it for a few sips throughout the day. Freshly squeezed juices, especially vegetable juices, tea, do well.
Try grandma's ways. Eat 6-8 prunes on an empty stomach soaked overnight in boiled water, a bunch of grapes with the skin on, or 2 apples. It is also a good idea to eat 2-4 prunes with a glass of soaked water before each meal (in the evening pour 8-16 plums with a liter of water). Try to eat 1-2 teaspoons of linseed before dinner, washing it down with boiled warm water or tea. Some people benefit from sauerkraut juice (you need to drink half a glass twice a day).
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