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Traveling this winter and fall? Don’t forget to pack these recipes.
Americans are anxious to hit the road again due to Covid travel restrictions. Some estimates suggest that 75% of us expect to travel domestically this summer, and recent statistics show that international travel from the United States will double in May 2022 compared to last year.
But consider digestive health when packing your bag. Stomach problems like diarrhea, constipation, and indigestion are common travel companions.
“Travel disrupts many of the body’s natural rhythms, including digestion,” says Dr. Kyle Stahler, a gastroenterologist at Harvard-affiliated Massachusetts General Hospital. “Time changes, eating schedules, and lack of sleep are all to blame, especially in people who are already sick.” A sensitive gut.”
An in-depth look at three common digestive problems, how to prevent them, and how to manage them.
Travel stomach: diarrhea
Diarrhea is a very common illness associated with travel. Typically, people experience loose, watery stools with cramping and urgency. Diarrhea can be triggered by an infection caused by consuming food or water contaminated with bacteria or intestinal parasites, or by a change in environment or stress in people with occasional diarrhea.
How to prevent diarrhea: Avoiding contaminated food and water and practicing good hand hygiene are the best ways to avoid traveller’s diarrhea.
- Stay well hydrated. In developing countries, factory-bottled bottled water is the safest option. (And always use bottled water to brush your teeth.) Avoid ice because it can come from dirty water.
- Choose food and drinks carefully. Eat only cooked and fresh food; Avoid food placed on the buffet. Eat raw vegetables and fruits only after washing them or rinsing them in clean water.
- Wash your hands. Wash your hands frequently with soap and warm water, especially after using the bathroom and before eating. Use an alcohol-based hand sanitizer as a backup.
How to deal with diarrhea. Most cases of diarrhea go away on their own after a few days and disappear within five days. However, consult a doctor if you develop bloody diarrhea, severe abdominal pain, and/or fever, or if your diarrhea lasts more than a week or two.
Otherwise, take these steps to help the recovery process:
- Replace lost fluids. Avoid dehydration by drinking bottled water and sports drinks that contain low-sugar electrolytes.
- Use over-the-counter products. An indigestion reliever medication containing loperamide (Imodium) or bismuth subsalicylate (Pepto-Bismol, Kaopectate) can reduce the frequency of diarrhea, watery stools, and ease cramping. Take it as directed.
Travel Stomach: Constipation
Travel constipation happens when you don’t stick to your regular schedule. Things like long flights and sitting for hours on a train or bus and the disruption of your normal diet are two possible culprits. Constipation can last for a day or two or more.
How to prevent constipation: There are some pre-travel measures that can help you avoid constipation, especially if you are prone to it.
- Add fiber and fluids. Make sure your pre-trip diet includes plenty of fiber, which makes stools softer and easier to pass. Foods rich in fiber include many fruits such as apples (with skin), strawberries and pears. beans And whole-grain foods like bran. You can also use fiber supplements such as methylcellulose (Citrucel) and psyllium (Metamucil). Do not load too much fiber at once as this can lead to bloating and gas. You should also drink enough water along with increasing the amount of fiber.
How to deal with constipation; Over-the-counter oral pain relievers can help keep things moving.
- Mass forming agents. These include calcium polycarbophil (Fibercon), methylcellulose (Citrusel), and psyllium (Metamucil). They take a day or so to work, but can be used indefinitely. Be sure to take plenty of fluids as directed on the label.
- Stool softeners. These medications mix with stool and soften its consistency for easy passage. Look for products that contain docusate sodium (Colace, Surfak).
Travel stomach: indigestion
Some things don’t agree with your body. Whether it’s trying local foods or eating more than usual, your stomach can get upset just like at home and cause indigestion – stomach aches, bloating and heartburn.
How to prevent indigestion: Try to control what you eat and drink, as traveling can disrupt our normal eating habits. for instance:
- Look at the drink. Some people find that even occasional alcoholic beverages can trigger an episode, so don’t overdo it.
- Avoid spicy foods. Many people with IBS have difficulty tolerating foods that contain carbohydrates known as FODMAPs (short for fermentable oligosaccharides, disaccharides, monosaccharides and polyols). Common FODMAP foods are dairy products, broccoli, beans and lentils, wheat, garlic, onions, apples, and fruit juices.
- Manage classes. Eating too much can cause digestive problems. Focus on eating small meals and often, small meals; For example, four small meals a day instead of three.
- slow down. If you swallow too much air by eating too fast or talking while eating, excess gas can occur.
How to deal with indigestion. Indigestion will go away on its own in a short time, but there are ways to ease the process.
- Use over-the-counter medications. Depending on your symptoms, you can use it
- Antacid pills or liquids
- heartburn medication such as bismuth subsalicylate (Pepto-Bismol, Kaopectate)
- An antacid for heartburn, such as omeprazole (Prilosec) or lansoprazole (Prevacid), or an H2 blocker such as famotidine (Pepcid, Pepcid AC).
- An anti-gas medicine that contains simethicone, such as Gas-X.
If you need to use these medicines regularly for more than two weeks, talk to your doctor.
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