A week away tends to undo the small routines that keep digestion on an even keel. Breakfast moves from seven o’clock to whenever the hotel buffet opens, water gets swapped for airport coffee, and the daily walk turns into eleven hours in a seat at 35,000 feet. Men over 40 often notice the effects sooner than they did at 25. It might be a bloated first morning, or heartburn after a late dinner that would once have passed without comment.
Start Before the Suitcase Comes Out
The days before departure are a good time to look at what the gut is getting at home, because existing habits are the ones most likely to survive a trip. Reading up on the benefits of probiotics for men is a sensible place to begin, especially for anyone thinking about adding fermented foods or a daily supplement a few weeks ahead of time. A habit built at home is already second nature by the time the boarding pass is printed, so it’s one less thing to remember in an unfamiliar time zone.
The week before leaving is also the time to lean on fiber. Oats, beans, lentils, berries and plenty of vegetables give the gut a steady base before the routine gets shaken up. Anything brand new, such as a high-fiber cereal or a digestive aid, is best tried at home first. A long-haul flight is a poor place to find out that something causes cramps.
Drink More Water Than Seems Necessary
Dehydration is one of the most common reasons travelers end up constipated. Cabin air is famously dry, and long drives, hot weather and the extra coffee needed to get through an early start all add to the problem. Thirst also becomes a less reliable signal with age, so men over 40 can be running low well before they feel it.
A refillable bottle filled after security and topped up through the flight takes care of most of it. On hot days or long walking tours, an electrolyte sachet helps replace what’s lost through sweat.
Balance the Big Meals
Food is one of the best parts of being away, and nobody needs to skip the local specialties. Restaurant meals do tend to be larger, saltier and richer than home cooking, though. A heavy dinner sits better after a lighter lunch built around grilled fish, soup or a big salad.
Breakfast is the easiest meal to get right. Most hotel buffets have oatmeal, yogurt with live cultures and eggs somewhere between the pastries and the waffle machine. Starting with some protein and fiber tends to keep the rest of the day on track.
Keep Moving, Even in Transit
Hours of sitting slow digestion down. On a plane, that means getting up to walk the aisle every hour or so. On a road trip, it means a proper stretch at each stop rather than a quick dash in and out of the gas station.
Once at the destination, a 15 to 20 minute walk after meals can ease bloating and help keep things regular. It doesn’t need to be a workout. A wander around a new neighborhood after dinner counts.
Protect Sleep
Time zones, late dinners and unfamiliar beds all chip away at sleep, and a poor night often shows up in digestion the next day. Plenty of men find that after 40, one bad night hits harder than it used to.
Shifting meal and bed times by an hour or so in the days before a long-haul trip makes the adjustment gentler. After arrival, morning daylight helps reset the body clock, and naps are best kept under half an hour.
Go Easy on Alcohol and Coffee
A glass of wine with dinner is part of the trip for many people. Alcohol can aggravate reflux and disrupt sleep, though, and too much coffee can unsettle the stomach. Spacing drinks out helps, as does a glass of water alongside each one. For anyone prone to heartburn, the evening to avoid is the one that combines several drinks with a spicy or fatty meal late at night.
Pack a Few Familiar Foods
A bag of nuts, some fruit or a couple of low-sugar protein bars prevents the long gap without food that ends in overeating at the first restaurant in sight. Anyone who already uses fiber or a live-culture supplement should bring enough for the whole trip. A small kit of over-the-counter remedies for heartburn, constipation and diarrhea is also worth the space, especially abroad.
When to See a Doctor
Most travel-related stomach trouble settles once the usual routine returns. Persistent diarrhea, severe abdominal pain, fever, blood in the stool or constipation that won’t ease are different. Those are worth getting checked by a doctor, whether at home or at the destination.
