An all-inclusive buffet breakfast at the hotel is an annual treat, so it’s not surprising many of over-indulge when we travel abroad. Here’s how to help common holiday digestion ailments
The internet is awash with tips, tricks and hacks to fix minor medical problems. But how much of it is accurate and can be trusted? In an age of misinformation and social media ‘experts’, it is always better to ask someone who is in the know about your health woes.
Each week, Superintendent Pharmacist Claire Nevinson will answer our readers’ questions on everything from insomnia and skin complaints to trapped wind and toilet troubles. This week, Claire tackles digestion on holiday…
Q: I always get tummy trouble when on holiday. Any tips to ease digestion problems?
On holiday, you may find yourself indulging in foods you’re not used to and not having your normal routine which can have an impact on your digestion. This may result in things like heartburn or bloating. It’s important to remember to try and have a healthy balanced diet even when on holiday.
Bloating
A common cause of bloating is the build-up of gas in the gut, which can be caused by certain food and drinks. Some examples include processed, sugary, or fatty foods, high-fibre vegetables such as cabbage, dried fruit and onions, and fizzy drinks.
To help avoid bloating, you should try to avoid these foods in large quantities and instead opt for smaller portions. It can also help if you try to chew at a slower pace, as eating quickly can lead us to swallow more air and increase the risk of bloating.
Exercise can also help to reduce bloating, so consider going for a 10–15-minute walk after eating as this may help ease symptoms. However, if you’re regularly or constantly experiencing bloating, it’s best to speak to your GP as sometimes bloating may be caused by an underlying condition.
Heartburn
Heartburn is caused by stomach acid travelling up towards the throat and can create a burning sensation in the centre of the chest. To help minimise the risk of heartburn limit alcohol intake and food or drink that may trigger symptoms, such as spicy and fatty foods. That’s not to say you can’t enjoy these things, but just remember moderation is key
It’s also best to avoid eating within three to four hours before going to sleep, as lying flat with a full stomach can also contribute to heartburn. When sleeping you might find that raising your head slightly so that your chest and head are above your waist can help relieve symptoms.
Wearing loose fitting clothes can also help to relieve pressure on the stomach, which will help prevent stomach acids from moving up towards the throat causing the burning sensation associated with heartburn.
Medicines such as antacids or alginates for heartburn can help relieve symptoms making you feel more comfortable. Speak to your pharmacist for information on the most suitable product for you. If your symptoms continue or they worsen, you should visit your GP.
Constipation
Constipation is a common condition that affects people of all ages, with symptoms including finding it difficult to pass stools, infrequent bowel movements or being unable to empty the bowel. Other symptoms associated with constipation include feeling bloated and sick, loss of appetite and a stomach-ache.
Causes of constipation can include changes to your diet or daily routine, being less active and spending long periods sitting or lying down. Other factors include not eating enough fibre and not drinking enough fluids.
You should try to drink six to eight glasses of water a day, limit alcohol intake and include fibre in your diet which is found in fruits and vegetables. Daily movement can also help – consider a walk to break up the day if you’re finding your routine is more sedentary than usual at this time of year.
Speak to a pharmacist if your symptoms persist or worsen.