Have you ever spent the first few days of a holiday uncomfortable, bloated and gassy for seemingly no reason?
Chances are, you experience gut lag – the disruption to your gut health that comes from flying – and you’re not alone.
Research by Symprove found that 50% of women experience gut lag, with over a third feeling uncomfortable wearing swimwear.
Just under a quarter of women flat out refuse to take long haul flights because of the impact on their gut.
It’s clear many of us are suffering silently with pain, bloating and discomfort when trying to relax in a new country. But what on earth causes it?
What causes gut lag?
According to Dr Laura Falvey, a gut health specialist and clinical director at Roczen, there are a number of reasons for this, from the cabin pressure to spending hours without moving.
‘Due to the pressure of the cabin at altitude, gas in the bowel expands during a flight,’ she tells Metro.co.uk.
‘Staying sedentary on long flights can also reduce natural gut movement, causing constipation and bloating.’
Long haul flights are particularly disruptive for our tummies, and this is because they can affect the sleep-wake cycles of out gut microbiome.
‘Similarly to how we get jet lag, our gut microbes are also governed by a daily rhythm, which can be upset when travelling to different time zones,’ says Dr Laura.
How to avoid gut lag
While it may not be possible to avoid gut lag completely, there are steps you can take to make things run a little smoother.
Go to the toilet
First things first, if you need to use the toilet while flying, use it. Don’t be shy!
‘It may feel awkward but be sure to visit the toilet if you need to,’ says Dr Laura.
‘Avoiding going can lead to more gas being trapped in the bowel, which can lead to further bloating and discomfort.’
Stay mobile
One of the causes of gut lag is staying sedentary for the whole flight, especially a long haul flight.
‘To combat this, try to stay mobile during the flight, ensuring you get up, stretch, and walk down the aisle regularly,’ says Dr Laura.
‘Dehydration is another key factor in keeping things moving, so be sure to drink plenty of fluids, ideally still water.
‘Infusing water with some berries, lemon or cucumber can help to make it a bit more interesting.’
Follow time-restricted eating
On long haul flights in particular, following time restricted eating (TRE) can help you to minimise the effects of gut lag by making sure you don’t eat at unusual times, confusing your body.
‘For example if you are flying overnight when you wouldn’t normally be eating, try to avoid breaking your routine by having a meal or snacks on the plane,’ says Dr Laura.
‘Once you arrive, be sure to switch to the meal times and sleep/wake times of your destination, allowing your body to adjust to the new time zone.’
It’s also a good idea to avoid gas-forming foods and try not to eat or drink anything that you normally wouldn’t before the flight (we’re looking at you, Full English Breakfast and a glass of prosecco).
‘If your gut is not used to this, it won’t process it as well and can leave your digestive system feeling out of kilter,’ Dr Laura adds.
‘Although it’s tempting to abandon your routine when travelling, sticking to lighter, easier to digest foods eaten at your normal times will really help to minimise any uncomfortable digestive issues.’
Manage stress
Finally, the stress of travelling can have an impact on your gut health — especially if you have IBS.
‘Try to plan ahead,’ says Dr Laura. ‘Avoid packing at the last minute and making a rushed dash to the airport.
If you are a nervous flyer, it can help to prepare some relaxing podcasts and mindfulness techniques, too.’
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