Travelling is an exciting and enjoyable adventure, but it can also give rise to challenges for maintaining your gut health. Changes in routine, diet and time zones can upset your digestive system leading to distress and disruption.
The change in meal schedules and unfamiliar foods that come with travel can particularly put a strain on your gut. It can upset your gut’s delicate balance.
However, with some simple gut friendly travel tips, you can keep your digestive system happy.
Here are some tips to keep your gut healthy and happy while travelling:
1. Stay Hydrated
Staying hydrated is vital. Dehydration is a common issue while travelling, especially during flights. Airplane cabins have low humidity which can dehydrate you rapidly
Always carry a water bottle. Try to drink at least 8 glasses of water in a day. Proper hydration helps digestion by promoting the balance of the good bacteria in your gut and preventing constipation.
Staying hydrated is one of the simplest yet most effective gut friendly tips.
2. Choose Your food Wisely
When travelling, exploring local cuisine is a lovely part of the travel experience but sudden changes in your diet can shock your digestive system. Planning your meals and snacks will help to maintain your gut health and avoid the temptation of unhealthy airport or unhealthy store options. Pack gut health friendly snacks like nuts, seeds and fruit to help
Be mindful with your food choices, include fibre-rich foods like vegetables, fruits and wholegrain into your meals They are important for keeping your digestive system moving smoothly.
Whenever possible include fermented foods like yogurt, Kiefer, sauerkraut and kimchi which are good sources of probiotics that help to maintain the good and healthy gut bacteria.
3. Consider Taking Probiotics
Probiotics are live bacteria that are particularly good for your gut health as they help to maintain a healthy balance of the gut bacteria.
Including a high-quality probiotic supplement particularly designed for travel can help prevent digestive issues such as diarrhoea, constipation and bloating.
4. Manage Stress
Travelling can be stressful, and stress has a massive impact on your gut health. Stress can negatively affect the gut microbiome. It can increase gut permeability (leaky gut) and change the movement of food through the digestive system.
Practicing relaxation techniques like deep breathing or meditation or yoga can help to keep stress levels in check. It is important to get enough rest and sleep, as fatigue can increase stress and affect your digestive system.
5. Limit Alcohol
Alcohol can cause havoc on your digestive system. It causes inflammation throughout the digestive tract. Excessive alcohol consumption can lead to increased permeability (leaky guy) which will allow destructive substances to enter the bloodstream
Remember that even moderate alcohol consumption can negatively affect your gut health. It is important to limit your alcohol intake
6. Exercise Regularly
If you can’t stick to your regular workout routine, try to include some form of physical activity into your trip. Simple activities like walking or stretching can make a substantial difference. Exercise helps to stimulate intestinal contractions, which can prevent constipation. It also reduces stress.
7. Practice Good Hygiene
Washing your hands frequently is important. Proper hygiene is vital in preventing gastrointestinal infections while travelling. Be careful when choosing food and drinks, especially in areas where cleanliness standards may be lower.
8. Listen to your body
It is important to listen to your body, if you notice any signs of digestive upset such as irregular bowel movements or bloating do something right away. Adjust your diet and increase your water intake. Listening to your body and responding immediately can prevent small issues from increasing rapidly into more serious issues.
The Bottom Line
With a bit of planning, supporting your gut while travelling is entirely possible. By following these tips, you will be well-equipped to keep your gut happy and healthy during your travels
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