Summer is here and travel can become more flexible. I talk to many patients who are worried about traveling on road trips because of bladder problems, or who are worried about their constipation situation worsening while traveling.
So today we're sharing 5 bathroom tips to help you deal with bladder and bowel issues during summer travel.
- Avoid staying on the toilet and instead build a nest out of toilet paper. When you hover, your pelvic floor muscles can't relax, so your bladder won't empty completely. This can lead to increased urination frequency, which can be a nuisance on road trips.
- Increase your water intake as much as possible. Other fluid intake is often increased during travel, which can cause bladder irritation. Increasing your fluid intake will dilute the irritants in your bladder. We recommend consuming 60 to 80 ounces per day unless you are breastfeeding or sweating excessively. If so, increase by 20 ounces each.
- Invest in a travel squatty toilet or get creative with a trash can or similar object that you put under your feet for defecating. A deep squat is a natural defecation position, relaxing your muscles and straightening your rectum. As a result, most people experience more complete emptying in this position. As a bonus, defecating also lowers the pressure in your bladder, which reduces bladder symptoms.
- Find fiber wherever possible! This amount often decreases during holidays, which can lead to more constipation. I try to get some fiber in my breakfast. We generally recommend 25-35g per day, but best during the holidays. My favorites are oatmeal, avocado, fruits and vegetables, and beans.
- Finally, if you regularly suffer from constipation, consider talking to your healthcare provider about adding magnesium citrate to your supplement regimen. It's surprisingly effective!
If you are traveling this summer, please enjoy the best time to refresh yourself. If you regularly suffer from bladder or bowel problems, we hope you find this list helpful.
If you want permanent relief from those symptoms, we'd be happy to help. Please call or email us to make a reservation. Phone – 903-962-2600/Email hello@txpelvichealth.com.
