Ditch fresh juice and sleep more… 7 tips to avoid getting an upset stomach on holiday
IMAGINE waking up on the first day of your summer holiday.
Maybe you're heading straight down to the beach. Maybe you'll go for a walk around the town.
Or maybe you need to dash straight from bed to bog - where you'll be stuck for most of the day.
There's nothing wrong than having a jippy stomach on holiday but it's an unfortunate reality for loads of us.
Air travel, unusual foods, changes in water, climate and viruses can all play havoc with our gut health.
Dimitry Alexeev, Head of Microbiome Research at direct-to-consumer health testing company reveals the four top causes of upset stomachs on holiday and how to deal with them:
Problem #1: Lack of sleep
Sleep is so important for literally every single function in your body.
Lack of sleep affects your mind, weight, hormones and your gut health.
Not getting enough kip or changing time zones can have a big influence on your digestive system "as it is accustomed to a daily routine of relaxing while you are sleeping", Dimitry explains.
"If you view digestion as a working day, microbes would prefer to have their morning shifts consuming fruits and fibres and switching to different nutrition content during the day (or whatever your personal rhythm is).
"It's been proven that those working night shifts have greater problems with body weight and metabolism due to their microbiome being out of circadian rhythm (your body’s natural daily cycle).
"Similarly, during a trip, you may have some issues just due to changing time zones."
Dimitry's solution: Get more sleep in the week running up to your holiday.
"Lack of sleep during the night flight and airplane food is a dramatic combo which can cause bloating and digestion problems. It can take a few days for your body to adapt to the new environment after arrival.
";Getting enough sleep would be the number one tip for your gut health, especially if you experience jet lag."
Problem #2: Airport food
Airport food is usually bland, expensive and it can wreak havoc on your belly.
In fact, that 6am airport 'Spoons breakfast, coupled with jet lag is "a perfect storm" for digestive issues.
"Most of the food available to buy will contain a lot of simple sugars which may cause digestive issues," Dimitry explains.
"Sugars allow opportunistic detrimental flora to grow rapidly, producing gases and changing your body’s water consumption with the potential for diarrhoea.
"You may not be able to determine the sugar content of foods offered in flights, at airports and in a foreign country."
Dimitry's solution: Bring your own grub
"If you know your gut is easily upset when changing diet, grab your favourite oats, muesli and nuts and seed mixture from home for your morning routine. Just for the first few days to settle.
"Take some fresh whole (not peeled) local foods on the market once you arrive (and wash thoroughly). Some fermented options like yogurts and kefir made of initially pasteurised milk could be beneficial as well."
Problem #3: Bugs
You can't control who comes on your plane and what bugs they might have but it's fair to say that travelling can increase your risk of catching colds, flu and other viruses.
Solution: wash your hands and avoid air con
"Wash your hands thoroughly and try using essential oils like tea tree on your skin which is naturally antibacterial.
"It’s also important to be well rested and stay away from abrupt temperature changes. Avoid using air conditioning and try to put on a jacket when exiting from a warm airplane into the cold air."
Problem #4: Water changes
Ever get bloated when you're flying? That's because changes in air pressure can change the water balance between tissues in the body.
Dimitry's solution: Eat more fibre.
"A decent amount of fibre in your breakfast such as porridge could be helpful to absorb extra water and therefore avoiding excessive bowel movements in the gut.
"Alcohol may also upset the water balance during flights so if you can, avoid it.
"The amount of motion can move water in the lymphatic system too. Therefore, stretching and walking, especially on the flights longer than two hours, is essential. If you can, make the choice to use stairs instead of escalators and walking instead of the escalators at airports."
Other travelling tips:
5. Avoid "fresh" juices and buffets
Any juices being made and sold on the street can be an absolute breeding ground for potentially dangerous bacteria - which can cause diarrhoea.
The same is true of buffets in hot countries, particularly if they include mixed fruit salads and creamy salad dressings.
"All fresh salads and cut fruits should be properly refrigerated."
6. Be careful about the kind of water you're drinking
"Drink plenty of clean water and avoid drinking water from outdoor fountains," says Dimitry.
"Bottled water can be safer in countries with lower hygienic standards for tap water.
"Using refillable bottles with filter is also an option. It's also cheaper and more environmentally friendly than buying water in plastic bottles."
MORE ON HEALTH
7. Try taking probiotics
A study involving over 4,500 people found that taking probiotic supplements while on holiday can reduce the risk of travellers' diarrhoea.
Rest assured that if you do get gut problems, you're not alone.
Up to 50 per cent of international travellers suffer from some kind of belly discomfort.
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