How to Maintain Healthy Digestion while Traveling

Ultimately, traveling should be a relaxing experience, an opportunity to change the mundane setting to something new and exciting, and a chance to enjoy yourself. Sadly, while we do enjoy ourselves, typically by trying new foods, drinking more than usual and relaxing on the beach, it often happens that vacation ends up being a challenge for your body, especially for your gut, with over half of vacationers experiencing some sort of digestive problem. The majority of travelers suffer from such issues as diarrhea, constipation, heartburn and bloating, and anything starting from the food you eat to air travel to your activity levels can affect your digestive health.

These annoyances can be extremely uncomfortable and can even ruin your vacation plans, but they don’t have to. You can prevent these common traveler’s gut issues by taking into account a few things and following the tips we suggest in this article.

1. Watch Your Fiber Intake

Fiber is essential for our digestive health on many ways, so making sure you’re eating plenty of it is important every day. Sufficient fiber intake is especially crucial when you’re traveling, as up to 48% of vacationers were reported to experience traveler’s constipation, and fiber helps to keep things moving even when you’re stressed and not very active.

To make sure you’re getting enough fiber, you can make a rule for yourself to eat plenty of fruit and veggies while you’re traveling, or include more whole grains into your diet, even if you mainly eat out. Packing an apple and a whole grain energy bar into your bag as a healthy snack is also a great way to increase your fiber intake.

2. Water and Herbal Teas are Your Friends

Becoming dehydrated while traveling is alarmingly easy, as we tend to forget about our water intake when we’re on the beach or exploring a new and exciting place, and it might be a hassle to drink enough on a plane or while driving. Those are exactly the pitfalls that can cause constipation and worsen your diarrhea symptoms, and so we recommend to drink enough water and then some more to prevent those issues.

And while replacing your water with cool soft drinks, coffee or cocktails may sound tempting, don’t submit to that temptation, as all of these drinks can actually trigger digestive issues ranging from heartburn to diarrhea. Finally, it might also be a smart decision to stock up on some peppermint tea if you’re prone to constipation, bloating and gas, as it may help relieve the bloating and calm your gut.

3. Avoid Trigger Foods

Even if you know 100% that the food you eat while on your vacation is safe and properly cooked, you’re not clear of digestive issues. This is because we tend to sleep less, eat more and change our meal schedule while on vacation, all of which makes our gut more sensitive to the types of foods we eat.

And we all know what kind of food we indulge in on vacation: everything that’s too sweet, too salty, veg-free, and preferably fried. And while trying new local foods and cooking the least amount of food possible is certainly part of any adventure, we recommend you to be mindful of the type of foods you choose to eat.

Oily, greasy and overly-processed foods can cause constipation, and sugary foods and drinks, as well as dairy,  can trigger diarrhea. Eating portions that are too big, too fast, or overindulging in coffee and acidic foods can cause acid reflux, whereas consuming a lot of beans, broccoli, and cabbage can make you bloated.

There are also some trigger foods that worsen your symptoms specifically, so if you know, for example, that milk chocolate often makes you constipated, steer clear of it even on your vacation.

4. Don’t Ignore Your Gut

If you’re used to a certain meal schedule, try to keep it up while you’re traveling as much as you can. This will make sure you have plenty of energy and keep your digestive flow steady.

Another common mistake people are guilty of is ignoring the urge to go to the bathroom, which can lead to constipation. Even if you don’t feel particularly comfortable using a public bathroom or the one at your hotel, it’s important to listen to your body, otherwise, you are risking turning your entire vacation into an extensive and often painful bathroom break.

5. Stay Active

Now, it makes sense to give your exercise routine a break when you’re traveling, but you still have to stay active when you’re on vacation, otherwise, your digestive system may become more sluggish and slow, which can bring about a variety of digestive symptoms.

Doctors point out that medium intensity exercise can improve digestion and prevent constipation (obviously, not only when you’re on vacation). Even if you’re relaxing on the beach 24/7, try to take regular walks (or swims) each day to keep your body, and especially your gut, active and happy.

6. Wash Your Hands (Often)

Washing your hands with soap as often as you can is a great way to prevent food poisoning, as, despite popular belief, we catch a lot of bad gut bacteria and viruses from our own hands and not infected food per se. Pools, bathroom stalls, doorknobs, planes, and buses are all a breeding ground for harmful bacteria, with often thousands of people passing by these places each day.

Even if you can’t wash your hands before and after every meal, make sure to carry around wet wipes, napkins and a hand sanitizer on you at all times and use them constantly. When washing your hands, make sure to use soap and avoid closing the tap or touch any doorknobs directly with your hands in a bathroom after washing your hands (use a towel or napkin instead), as bathrooms are notorious for spreading all kinds of harmful microorganisms.

7. Do Your Research

Before traveling to a certain country, research food safety in that destination, as in many countries, restaurant and street food, as well as tap water may not be as safe as in your home country. If any of the above-mentioned are an issue, always avoid street food and choose restaurants carefully.

If water is an issue, also avoid ice cubes in your drinks. Some doctors even recommend sticking to bottled water no matter where you’re planning to go, as the composition of the local tap water may differ from what your body is used to, which can upset your stomach.

It’s also safer to stick to cooked rather than raw foods, as well as to choose pasteurized products to make sure your food is free from harmful bacteria.

8. Stock Up on These (Just in Case)

As you may have noticed, all the tips we mentioned previously were ways to prevent an upset stomach and gut, which is, of course, optimal, but what can you do if there you are, in the tourist destination of your dreams, suffering from a digestive issue? For that purpose, you should have a well-stocked first-aid kit that will get you back on your feet in no time.

The same works for people who know that they always suffer from a certain issue while traveling, and this way they will be well-stocked ahead of time. Here are some OTC meds you might want to pick up:

1. If you suffer from persistent traveler’s constipation, you will benefit from psyllium husks or bulk-forming laxatives, which, unlike other laxatives, don’t cause dependency and are not likely to have complications. Do keep in mind that you will need to drink a lot of water if you’re taking these, or else they can worsen your symptoms.

2. If heartburn is your main concern, you can take antacids, which will improve the symptoms, but keep in mind that you shouldn’t take them for more than a week.

3. If you experience mild traveler’s diarrhea, you can stock up on Pepto-Bismol or loperamide (Imodium).

Do keep in mind, however, that persistent or severe symptoms will require professional medical attention, especially if they are accompanied by a fever, cramps, blood in the stool, etc.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

 

6 Health Benefits of Buckwheat

If there is one superfood that does not get enough attention, it is probably buckwheat. Though the name might suggest otherwise, buckwheat is not wheat at all. It is the seed of a plant called Fagopyrum esculentum, which belongs to a group of plants called pseudocereals, the same group as quinoa. All pseudocereals are gluten-free, and for that reason, it's very popular among those who are sensitive to gluten or are simply trying to avoid it.

Buckwheat is mainly harvested in Russia, Kazakhstan, China, and Eastern Europe. The grain-like seeds can be processed into groats, noodles, and flour. The groats are used in much the same way one would use rice and provide the basis for many traditional European and Asian dishes, and the flour can be used in a variety of delicious gluten-free baked goods. The reason we are telling you all of this is that buckwheat is incredibly nutritious and definitely worth adding to your diet. These are the important health benefits of buckwheat you need to be aware of:
 
1. Improves Blood Sugar Control
Buckwheat contains rutin, quercetin, and other similar biochemicals that may have a positive impact on the glucose levels in our body. But the component that was found to have the most beneficial impact on blood glucose levels in both human and animal studies of buckwheat is called chiro-inositol. While researchers do not yet know precisely how it works, early evidence suggests that chiro-inositol makes cells more sensitive to insulin and may even act as an insulin mimic.

2. Improves Cardiovascular Health
Like other whole grains, buckwheat promotes heart health, as it is rich in protein, fiber, and antioxidants. It has been found to improve blood lipid profile, including lower the levels of LDL (bad) cholesterol and raise the levels of HDL (good) cholesterol, as well as the capacity to lower blood pressure.
A study conducted by the US Agricultural Research Service tested whole wheat, brown rice, and buckwheat, and found that all three aid in lowering blood pressure. Seven men and nine premenopausal women consumed the same diet for 2 weeks. When the time was up, the researchers exchanged 20% of the participants’ energy (carbs) with the three types of whole grains mentioned above. The subjects had to persist with this new diet for 5 weeks. During this time, systolic and diastolic blood pressure were reduced thanks to the whole-grain intake, irrespective of the type.

3. Rich In Fiber and Promotes Healthy Digestion
This property is thanks to how rich buckwheat is in fiber. For every one-cup serving of cooked groats, this food provides 6 grams of dietary fiber. The fiber is concentrated in the husk, which coats the groat. Additionally, the husk contains resistant starch, which is categorized as a type of fiber. Resistant starch is fermented by gut bacteria in the colon. These beneficial bacteria produce short-chain fatty acids which, in turn, improve gut health, normalize bowel movements, and help in maintaining a healthy weight.  

4. May Protect Against Breast Cancer
Speaking of fiber, it has also been found to be one of the components that help buckwheat prevent breast cancer. Recent studies have shown dietary fiber possesses a powerful anti-carcinogenic effect, primarily on the development of breast cancer cells in postmenopausal women. In fact, a study showed that the frequency of breast cancer is 50% lower in women who consumed the recommended amount of daily dietary fiber.
This anti-cancer property of buckwheat is also thanks to the lignans it contains, which are converted into animal lignans in our stomachs. Animal lignans are integral in the defense against breast cancer and other hormone-based cancers.
 
5. May Prevent Gallstones
Another disease the insoluble fiber in buckwheat helps prevent is gallstones. How does that happen? Researchers believe that insoluble fiber not only aids the food to move quicker through the intestines but also reduces the secretion of bile acids - excessive amounts of which contribute to gallstones formation. Other foods that are abundant in fiber and have this effect include tomatoes, cucumbers, apples, berries, and beans.

6. Source of Vegetarian ProteinBuckwheat is an excellent source of digestible plant protein. For every 100 gram serving, this food contains as much as 14 grams of protein, and 12 different amino acids to support growth and muscle synthesis. Admittedly, the protein content is not as high as it is in some beans and legumes, but it is higher than most whole grains.

How to Cook Buckwheat Groats

To cook raw buckwheat groats, you will need two cups of water for every cup of groats, and ½ tablespoon of salt.

Bring water to boil in a small pot, then add the buckwheat and salt. Return to a boil, then reduce heat to a simmer, cover, and cook until tender. It should take about 10–15 minutes. Drain off any remaining water. It is not recommended to rinse the groats after cooking, as you might do with pasta. If you plan to add the groats to a soup, you should do so during the last 20 minutes of the soup’s cooking time, and refrain from adding too much! The groats will inflate 3-4 times their original size.

There are of course many more elaborate and delicious buckwheat recipes that can found online!

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

Gut bacteria help regulate contraction and relaxation of colon muscles

Micro-organisms in the gut support healthy digestion by helping nerve cells within the intestine to regulate the contraction and relaxation of the muscle wall of the colon, according to new research from the Crick and Bern University.

The study, published in Nature, identified how the contraction and relaxation of muscles in the colon, which is regulated by nerve cells and is needed to push food along, is influenced by the bacteria resident in our gut. When such microbes are present, a specific gene called Ahr is activated in intestinal nerves, resulting in healthy contraction and relaxation of the colon (peristalsis). This relationship can be disrupted in cases of intestinal disorders, like irritable bowel syndrome (IBS).

There is a clear link between the presence of microbes in the colon and the speed at which food moves through the system. If this relationship goes off-kilter it could cause considerable harm."    Yuuki Obata, lead author and postdoc in the Development and Homeostasis of the Nervous System Laboratory at the Crick

A healthy gut contains trillions of microorganisms which help the digestion of food and promote the fitness of gut tissues, such as the epithelial lining of the lumen and the vast collection of immune and nerve cells within the gut wall. The levels and types of microorganisms in the gut vary from person to person and are affected by diet and commonly used drugs, such as antibiotics, which often result in abnormal gut contractions. The work described in this paper helps us understand how nerve cells sense the microbes in the gut and how they could coordinate their function with other gut tissues.

"Disturbances of intestinal motility are extremely common and cause a lot of suffering in patients after surgical operations or in conditions such as irritable bowel syndrome. This work provides a foundation to unravel why patients that are colonised with different groups of microbes are susceptible to these intestinal problems", explains Andrew Macpherson, Professor of Medicine and Director of Gastroenterology at the University Hospital of Bern.

"By drawing on different teams at the Crick and internationally with Bern University, we've combined expertise on the gut and how environmental signals from microbiota and diet are passed to cells, to gain understanding of how gut physiology and digestion are affected by these signals," says Brigitta Stockinger, co-lead author and group leader in the AhRimmunity Laboratory at the Crick.

"While it's been well-documented that the micro-organisms in our gut influence the function of many organs in our body, including the brain, there's less understanding about the role they play in maintaining the healthy functioning of the millions of nerve cells within digestive system itself. The work we describe here shows that AhR, a molecule which is very important for the function of immune and epithelial cells in the gut, is also used by intestinal nerve cells to sense the presence of microbes and regulate peristalsis, and in doing so, promote healthy digestion," says Vassilis Pachnis, co-lead author and group leader in the Development and Homeostasis of the Nervous System Laboratory at the Crick.

"In the future, the use of microbial products that change the activity of AhR in nerve cells could help us alleviate the consequences of abnormal gut peristalsis that is often associated with gastrointestinal diseases," continues Vassilis.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement