Aging has its benefits. Among them, more time and perhaps resources to travel.
And while you might think an empty nest and an open schedule mean all systems go, often enough, there’s one system that can get backed up farther than a TSA line during budget disputes.
Your gut.
With the help of Tenzin Choden, assistant professor of medicine at University of Chicago Inflammatory Disease Center, today we tackle “travel shutdown,” the vacation experience no one wants to write home about.
It’s no secret that gut health has moved to the forefront of discussion not just among traveling retirees but across all demographics, Choden said.
“We’re realizing the GI tract is really much more than a simple processing plant for food. It’s essentially the body’s second brain,” Choden said. “It’s also a huge source of the body’s immune system with about 70 percent of the body’s immune cells living in the lining of the intestines.”
There are so many reasons to treat it right.
Your digestive microbiome acts as a gatekeeper in deciding what are nutrients to be absorbed and what are toxins to be excreted, Choden said. The gut communicates constantly with the brain via certain nerves in our body, helping to ward off inflammation as well as helping to produce serotonin — the body’s “feel good” hormone, she said.
In fact, medical professionals are able to make solid links between digestive issues and inflammation, anxiety, brain fog and fatigue, she said.
Mistreating your gut by eating too many ultra-processed foods, not drinking enough water, taking in too much alcohol, and not getting enough exercise and sleep can lead to all kinds of health problems.
And travel challenges.
Here’s how to be good to yourself by being good to your gut.
Maintain a steady diet of fiber and water, and get plenty of exercise and sleep, Choden said. And keep alcohol and stress to a minimum, she said.
The healthier your routine, the more “regular” your digestion system is likely to be.
That said, by design, travel often upsets our routine. In our quest for adventure, we can find ourselves up at all hours, snacking on all kinds of ultra-processed convenience foods and enduring all manner of stress.
“There is a circadian rhythm to digestion,” Choden said. “Our intestines have their own internal mechanism. When we’re sleeping, they’re resting. Typically, in the morning when you wake up, your digestive system also wakes up.
“There’s a specific phenomenon that can happen once you start eating food, called the gastropolyic reflex. The stomach starts to become distended and it sends a signal to your colon to make room. If new food is coming in, old food needs to come out,” she said.
When traveling, you may be crossing time zones and eating meals at irregular hours, not to mention sitting for inordinate amounts of time. It can confuse your internal clock and these signals, she said.
In addition, because there is lower humidity in airplane cabins, she said, long flights can be dehydrating.
Add to that, new foods, which may be ultra-processed for convenience-sake, and alcohol, because you’re “on vacation.”
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All of that can result in a miserable gut situation, which can lead to bloating, constipation and overall discomfort.
It’s worth trying to head gut issues off at the pass, she said.
When you step outside your comfort zone, try to keep your routine as typical as possible, she said, with a focus on hydration.
Generally speaking, we need at least 64 to 80 ounces of water a day, she said. “I am a big proponent of those large tumblers because it makes it easier to keep track of how much you’ve had to drink. It promotes accountability.”
Continue to eat “a rainbow” of foods that are high in nutrients and both soluble and insoluble fiber, she said. Opt for citrus, berries, oats, whole grains and vegetables.
“The average goal is a minimum of 25 grams of fiber a day, but the average American gets somewhere around 10 grams a day,” Choden said.
As much as possible limit ultra-processed foods, such as packaged cookies, instant noodles, sweetened breakfast cereals and reconstituted meats, including chicken nuggets. Many of these foods are modified and designed to be “hyperpalatable,” she said.
“There’s a very specific formula, a specific amount of salt to sugar to fat, that makes these foods incredibly addictive,” Choden said.
If you normally wake up around 7, Choden said, continue to do that on travel days.
Minimize stress, she said. That may be easier said than done while negotiating airports and trekking across new terrain.
“The gut-brain axis is a two-way street. High stress often triggers a fight or flight response which can divert blood flow from the gut and lead to cramping, bloating and changes in bowel habits,” she said. “A nervous stomach, feeling nauseated or getting diarrhea because of stress, those are all very real. Stress management is key.”
Alcohol, Choden said, can act as a digestion irritant, contributing to one of the most common GI tract ailments — acid reflux. “Alcohol is now essentially considered a carcinogen. Minimize it,” she added.
Sleep is also important, she said. “Most of us don’t get enough.”
Physical movement can help relieve discomfort, she said. Even a short walk after meals helps.
If need be, consider a mild laxative, such as Miralax, she said. It helps to pull water into the colon, so make sure you’re drinking enough, and it comes in handy travel size packets, she said.
And, as always, beware of “alarm symptoms,” she said.
Blood in the stool, unintentional weight loss, a significant change in bowel movements, such as becoming very blocked up or being awakened by the need to “go” in the middle of the night, are all red flags. If you experience any of these, Choden said, at least get evaluated by a medical professional.
Stepping out of your comfort zone to experience new things can be great for your mood and your sense of adventure, not to mention your Insta page. Just remember, your body is precious cargo that relishes healthy routine.
Donna Vickroy is an award-winning reporter, editor and columnist who worked for the Daily Southtown for 38 years. She can be reached at [email protected].