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travel constipation: tips to help keep you regular

Whether you are traveling for work or pleasure, you want to feel your best while you are playfully exploring new places. But it can be difficult [if not impossible] to feel great in your skin if you struggle with disrupted bowel regularity as soon as you step out of your day to day routine. Constipation, bloating, gas and diarrhea can all dull the experience of a trip and leave you longing to get back home just to find relief.



What if we could change the script so that you could actually enjoy your time away without GI discomfort? Let's dive in to some of my top tips to stay regular while traveling so you can look AND feel as incredible as you are!


build a balanced plate

The drastic change in meals [structure, timing + content] is one of the first and most impactful switches that occurs while traveling. Whether it be eating food at the airport during a layover, grabbing a bite to eat from the nearest convenience store or eating out at a top-rated restaurant in the area, chances are your meals look very different from those you normally eat at home as soon as you start your trip.

While I am a huge proponent of enjoying the local cuisine in a new place to the fullest, I also advocate for building a balanced plate to keep digestion as regular + uncompromised as possible.

What does a balanced plate look like? A balanced plate should include about 2 fistfuls of non-starchy vegetables, a palm-sized amount of protein, 1/2 fist-sized amount of carbs and a small handful of fat to tie the meal together.

Each of these macronutrients helps with the absorption of vitamins, minerals, fiber, protein and fats - they all work synergistically with one another to regulate blood sugar + prevent the bloating / gas that can result from eating too much of one type of macronutrient at once.


While every single meal may not exactly fit these specifications, aiming for the majority of meals to match this template while traveling is the goal!

Travel hacks to build a balanced plate:

  1. bring powdered green juice with you

  2. if a meal is short on veg, simply mix green juice powder with water et voila! Veggies on the go.

  3. bring collagen packets with you

  4. if a meal is short on protein, simply mix collagen with water OR [if possible] swirl into the meal you are eating to boost protein intake

magnesium: your new travel buddy

If you struggle with constipation while traveling, consider bringing magnesium citrate with you on your trip to help relax your bowels and keep things regular. As an added bonus, magnesium also helps to improve sleep quality so you can sleep soundly and wake up feeling refreshed.

Simply swirl into water in the evening, sip and savor!


stay hydrated with electrolytes

It goes without saying that traveling can be incredibly dehydrating. Pair this with a warm destination and you have the perfect duo for depleted hydration status and constipation.

Prioritize drinking water while on vacation, but also consider adding some minerals [which ARE electrolytes] to your water to ensure your body is truly staying hydrated. This could be as simple as dropping an electrolyte tablet or mineral drops into your water to create a hydrating mixture + sipping on it throughout the day!


While GI distress while traveling can cast a huge cloud on a trip, there are so many ways you can plan ahead so you can feel your best [and stay regular] while away from home!\



 

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