Travelling opens up a world of exciting experiences, but it can also present challenges for maintaining your health. For many, one of the biggest hurdles is preserving digestive health while navigating unfamiliar foods, new time zones, and different climates. Fortunately, with the right strategies in place, you can ensure that your digestive system stays on track throughout your journey.
Health Meets Wellness‘ Dr. Elizabeth Sharp, MD, IFMCP, a specialist in integrative medicine and gut health, offers valuable insights into how travellers can prepare their digestive systems, make healthy food choices, and stay hydrated to keep their wellness in check. Here’s how you can take control of your health while exploring new destinations.
1. Prepare Your Digestive System Before You Travel
Maintaining a healthy gut is crucial for overall well-being, especially when you’re travelling. Changes in diet, stress from travelling, and disruptions to your usual routine can all affect digestive health. Dr. Sharp emphasises the importance of preparing your digestive system in advance.
“Incorporating prebiotics and probiotics into your routine is a great way to support gut health before and during your trip,” Dr. Sharp advises. Prebiotics, which are fibres that feed beneficial gut bacteria, and probiotics, which are live beneficial bacteria, help maintain the balance of your microbiome, making your gut more resilient to stressors.
To prepare your digestive system, try incorporating fermented foods like yoghurt, kefir, and kimchi into your diet. Prebiotic-rich foods such as onions, garlic, bananas, and whole grains can also help ensure your gut has the support it needs. Taking a high-quality probiotic supplement before and during your trip can further bolster gut health and help mitigate any digestive discomfort while you’re on the road.
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2. Making Healthy Food Choices While Navigating New Cuisines
Sampling local foods is one of the joys of travelling, but unfamiliar cuisines can sometimes pose challenges for your digestive system. It’s easy to overindulge or choose dishes that are too rich, too spicy, or loaded with hidden ingredients that might not sit well with your stomach. Dr. Sharp shares some practical tips for making healthier food choices while travelling.
“Stick to simply prepared foods with minimal extra added ingredients such as sauces. I recommend asking for the sauce on the side and choosing vegetables as side dishes,” Dr. Sharp suggests. Opting for grilled, baked, or steamed dishes can help you avoid the overload of oils, fats, and spices often found in heavily processed or fried foods.
When trying new cuisines, portion control is key. “Share less healthy foods with your travel companions to help with portion control, allowing you to try a variety of dishes without overdoing it,” Dr. Sharp advises. This way, you can indulge in the local flavours without compromising your digestive health or overburdening your gut.
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3. The Crucial Role of Hydration in Digestive Health
Hydration plays a central role in digestive health, especially during travel. Flights, dry air, and climate changes can leave you feeling dehydrated, which may impair digestion and lead to discomfort. Dr. Sharp stresses the importance of staying hydrated to keep your gut functioning properly.
“Hydration is key! Making sure you drink enough water, especially during air travel, is critical because plane cabins can be very dehydrating,” she explains. The dry air on planes, coupled with long travel times, can contribute to dehydration, making it harder for your body to process food effectively.
To stay adequately hydrated, Dr. Sharp recommends carrying a 500mL water bottle and drinking at least four bottles throughout the day. “Try spacing out your water intake so that you’re not overwhelmed by the need to drink all at once or searching for a bathroom when you’re on the go,” she advises. Sipping small amounts of water throughout the day ensures your body stays properly hydrated without causing discomfort.
When travelling to destinations with hot climates or higher altitudes, it’s also important to consider replenishing electrolytes, which help regulate fluid balance in your body. Coconut water, sports drinks, or even electrolyte tablets can be helpful additions to your hydration routine.
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4. Other Tips for Maintaining Wellness While Travelling
Beyond gut health, there are a few more general wellness practices that can make a significant difference in how you feel while travelling.
- Exercise Regularly: Even light movement, such as walking or yoga, can help with digestion and reduce the impact of travel stress.
- Prioritise Sleep: Rest is essential for digestive health, so try to maintain a regular sleep schedule, especially when crossing time zones.
- Manage Stress: Stress can interfere with digestion and overall well-being, so finding ways to relax, whether through deep breathing or meditation, can help keep your digestive system balanced.
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