How to avoid constipation and bloating while travelling; expert offers tips | Health

With travel restrictions easing and schools closing for summer vacation, it’s time to plan that much-deserved holiday with your family. While exploring new places and sighseeing is fun, bloating or constipation while travelling could spoil all the fun and can be extremely uncomfortable. There are many reasons why travelling can take a toll on your digestive system. From longer hours of sitting, change in your normal routine, timing of your meals, not drinking enough water to changes in the types of food you eat can all lead to digestive troubles. (Also read: Travel tips to stay safe with testing for a stress-free summer holiday)

If you too feel bloated, constipated or face any kind of digestive discomfort during travelling, then you must remember some important tips. Sipping water from time to time, eating light and doing some breathing exercises can help you deal with these issues.

“Often I see people complain of constipation during travelling due to lack of enough movement, change in food-water-sleep timings and place,” says Ayurveda expert Dr Dixa Bhavsar in her recent Instagram post.

Dr Bhavsar also gives tips for relief in constipation and bloating during travelling.

1. Stay hydrated

You don’t have to drink plenty of water, just have enough. Make sure you drink at least 5 glasses of water if you’re travelling in a cold place and 7-8 glasses if you are in a hot place.

2. Keep moving

Practice Sukshma vyayama or Yoga and pranayamas every morning for at least 30 minutes will help. If possible, walk for 5000 steps per day.

3. Sip on warm water or green tea

Sipping on a glass of warm water either first thing in the morning or/and bedtime helps pass bowels easily daily. Begin your morning with green tea instead of bread or anything deep fried.

4. Choose healthier food options

Have laxative fruits like banana, papaya and local fruits available at the place. Have light breakfast. Make sure you do not eat maida (white flour) for breakfast. Have moderate or heavy food for lunch (roti/parantha, curry, salad). Have buttermilk with lunch if it is available. Have super light and early dinner. Rice based food or different soups are best for dinners.

5. Carry digestive pills

Pudina Vati, Amla Candy, Hajmola and Hing Vati are the best ayurvedic digestives. Suck on it whenever you feel bloated or heavy.

6. Carry cow ghee

Take 1 tsp of ghee with warm water in morning or at night. It works wonderfully.

7. Ayurvedic herbs

Inspite of following all of the above, if you still feel constipated or bloated, then carry triphala churna or tablet with you for mild constipation and haritaki/harde tab or churna for severe constipation.

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Dr Carrie Jose provides four tips to avoid neck and back pain when traveling

Memorial Day weekend is the “unofficial” start of summer – and AAA estimates that 39.2 million people will travel this weekend. That’s 8.3% more than last year, and it’s going to mean the exacerbation of neck and back pain for a lot of folks out there – especially the over 40 crowd. 

So why does traveling wreak such havoc on our spines?  

Road trips, planes and trains typically involve lots of sitting and driving, which necks and backs just don’t like when done frequently and for prolonged periods. You’re typically off your routine when you travel, and sleep on surfaces you’re not accustomed to.  Any one of these things – but especially when combined together – can flare up old patterns of neck and back pain. 

The good news is there are lots of things you can do when traveling to ease neck and back pain.

Here are four of my top traveling tips: 

Use the 30-minute rule 

The biggest strain on your body while traveling is undoubtedly the prolonged periods of sitting – often in cramped spaces. Our bodies are made to move continuously throughout the day. Whenever possible, getting out of your seat often is critical for keeping your neck and back healthy and mobile. Motion is lotion. And one of the best things you can do for your neck and back is to interrupt any prolonged posture – especially sitting – once every 30 min. If you’re unable to actually stand for a few seconds, then try arching your back or stretching your arms up over your head while sitting. Do a few neck rolls and chin tucks to stretch your spine. The more you move, the better your spine is going to feel.  

Use a lumbar roll 

Our spine is made up of distinct curves for a very good reason. They are designed to balance forces and sustain shock – and it’s best if you can maintain them. When you sit, the curve in your lower back (lumbar spine) decreases, or sometimes disappears all together, when not supported. While it’s perfectly acceptable to sit like this for small increments of time, it will start to cause problems after several hours. Prolonged curvature of your low back puts unwanted stress on the discs, ligaments, and muscles in your spine. Your neck also responds to this posture by assuming a position we call “forward head”. This can give you headaches, neck pain, and cause extra tension to occur in your mid back and upper shoulders. One of the best things you can do is use a cylindrical lumbar roll to help maintain the natural curve in your low back. If you’re driving, the lumbar support in your seat usually isn’t enough. Take a small towel roll, sweatshirt, or pillow and place it at the small of your back any time you’re sitting. You’ll find it’s easier to maintain the natural curves in your spine – and you’ll have a lot less strain on your neck and back. 

Bring your own pillow 

Sleeping on surfaces we’re not accustomed to can not only ruin a vacation but set us up for unwanted neck and back pain. If possible – bring your favorite pillow from home – or ask for extra pillows wherever you’re staying. If a mattress is too firm for you – you can use pillows to cushion areas of your body like hips and shoulders so that you don’t wake up sore. Conversely, if a mattress is too soft, you can use extra pillows to build up the surface under your waist if you’re a side sleeper, under the small of your back if you’re a back sleeper, and under your belly if you’re a stomach sleeper. Lastly, if a pillow is too fluffy or too flat – your neck will end up paying for it. When you’re sleeping – the goal is to position yourself in a way that allows your spine to stay in neutral alignment. You don’t want your head tilted down or up – it’s the fastest way to stir up an old neck injury or wake up with a tension headache. 

Extend instead of bend 

Did you know that the average person bends or flexes forward between three and five thousand times per day? When you’re traveling – you’re going to be on the upper end of that metric. Our spines crave balance. And because of the disproportionate amount of time we spend bent over – we need to make a concerted effort to move our spines in the opposite direction. When you’re traveling – look for opportunities to be upright and mobile. Walking is an excellent, therapeutic activity for your spine – plus – it’s a great way to see the sights wherever you’re going. When you’re practicing the 30 min rule, give your back and neck a nice stretch backwards each time you stand to interrupt your sitting. But probably more important than what you do during travel is what you do when you’re back home. Be cautious when jumping back into your typical gym or exercise routine. All the sitting and bending that comes with travel makes your spine vulnerable for injury. It’s very common to get injured a week or two after you’re home – seemingly “out of nowhere”. 

I hope at least one of these tips helps you to have less neck and back pain on your next travel excursion – so that you can spend time enjoying where you’re going versus worrying about an aching neck or back. 

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, or reserve a seat in her upcoming Masterclass for Neck and Shoulder Pain sufferers, email [email protected], or call 603-605-0402.

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7 tips to avoid getting stranded during flight delays and cancellations

7 tips to avoid getting stranded during flight delays and cancellations

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6 Precaution Tips On How To Avoid Getting Injured While Traveling — Hometown Station | KHTS FM 98.1 & AM 1220 — Santa Clarita Radio

When it comes to traveling, many people think of the fun and exciting adventures that they will have, but often forget about the potential for danger. It’s important to take some precautions before you set out on your trip to help minimize your risk of injury. Here are six tips to help you stay safe while traveling.

1. Know Your Rights

Before you travel, be sure to familiarize yourself with the local laws and customs of your destination. This will help you avoid any potential legal trouble and also keep you safe. For example, in some countries, it is illegal to photograph government buildings or military personnel. If you don’t know your rights or if you get into a vehicle accident abroad, try seeking information from this website to learn more. Additionally, you can use many online resources to get more detailed information about your destination. However, the best option would be to speak to an experienced attorney from a reputable law firm to get the best and most straightforward information.

2. Get Travel Insurance

One of the best ways to protect yourself while traveling is to have travel insurance. This will help you financially if you need to cancel your trip due to an emergency, or if you have any medical problems while overseas. Be sure to read the fine print of your policy so that you know what is covered and what is not. For example, some policies may not cover you if you are participating in risky activities, such as bungee jumping or skiing. Travel insurance also needs to cover any pre-existing medical conditions that you have. Additionally, you should make sure that your travel insurance policy covers you for the entire duration of your trip.

3. Pack Light

Overpacking can lead to backaches, fatigue, and even injuries. When packing for your trip, try to only bring what you need. This will help you avoid any unnecessary strain on your body. If possible, pack your items in a carry-on bag so that you don’t have to check any luggage. This will also reduce the chance of your belongings getting lost or stolen. Additionally, consider wearing comfortable shoes that are easy to walk in. This will help you avoid blisters and sore feet. For example, consider packing a pair of flip-flops or sandals to wear around your hotel or at the beach.

4. Stay Hydrated

Dehydration can cause fatigue, headaches, and even dizziness. To avoid this, be sure to drink plenty of water throughout the day. If you are going to be traveling in a hot climate, make sure to drink even more water than usual. It is also a good idea to pack some bottled water with you in case you can’t find any safe drinking water at your destination. You might underestimate the importance of staying hydrated, however, it’s crucial to avoid any health problems while traveling.

5. Be Careful with Food and Drink

One of the biggest causes of illness while traveling is food poisoning. To avoid getting sick, be sure to only eat food that has been cooked thoroughly. It’s also a good idea to avoid salads and raw fruits or vegetables, as these can often be contaminated with bacteria. When it comes to drinking water, only drink bottled water or water that has been boiled for at least three minutes. You should also avoid ice cubes, as these can often be made from contaminated water. Maybe you’re thinking that it’s okay to take a sip of your friend’s drink or to eat that last piece of cake, but it’s not worth the risk of getting sick. So, be cautious with what you consume while traveling.

6. Take Precautions when Hiking or Trekking

If you are planning on doing any hiking or trekking while on your trip, be sure to take some precautions. First, always hike with a partner and let someone know where you are going. Second, wear appropriate clothing and footwear. This includes closed-toed shoes, long pants, and a hat. Third, bring plenty of water and snacks with you. Fourth, don’t push yourself too hard. If you start to feel tired, take a break. Finally, be aware of your surroundings and watch out for potential hazards, such as steep drop-offs or slippery rocks. So, make sure to take some safety precautions when hiking or trekking to avoid any accidents or injuries.

Kid with backpack

By following these safety tips, you can help ensure that you have a safe and enjoyable trip. Remember, even the most well-planned trips can sometimes go wrong. So, it’s always important to be prepared for anything. The next time you travel, be sure to keep these tips in mind to help avoid any potential problems. Safe travels!

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How to save money: 13 errors travellers make on holiday and how to avoid them | Travel News | Travel

8. Overweight luggage

Airlines have weight limits when it comes to luggage, so travellers should ensure that their bags meet the requirements before the dreaded weigh-in, to avoid further charges.

“Try and wear all bulky items of clothing and footwear such as jackets or trainers, to avoid having to pack them.”

9. Not checking rules on liquids

Airlines are also stringent when it comes to liquids, and carry-on luggage can only hold liquids in 100ml bottles.

They must be sealed in a single, transparent bag that measures around 20cm x 20cm.

Jonathan warned: “Remembering this rule and purchasing these bags prior to your flight will allow you to check whether your liquids fit at home, avoiding a situation where you have to throw away any products.”

10. Visiting attractions and travelling at peak times

“It might seem more convenient to book a holiday over a weekend, especially if you are trying to save up your annual leave at work.

“However, it is worth doing some research prior to travelling in order to find out the best times to visit attractions.”

Tourist attractions may charge visitors more at peak times – which usually fall on weekends – or at certain times of the day.

Check when the off-peak visiting hours are for tourist attractions to potentially get some cheaper deals.

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Flight attendant shares why passengers should avoid using plane toilet paper – ‘cleaner’ | Travel News | Travel

Normally the cabin crew will put the seatbelt signs on when turbulence hits and passengers aren’t supposed to leave their seats.

If it’s an emergency passengers could try asking the crew if they can go to the toilet but the attendants might say no.

While turbulence normally feels a lot more dramatic on the plane than it actually is, someone could still fall and have an accident.

If the plane toilet paper is noticeably dirty, passengers could ask the crew to provide a fresh roll.

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Mistakes to Avoid When Planning Your Memorial Day Getaway, According to Experts

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How to avoid inflation, save money when booking travel this summer

During an interview on “Mornings with Maria” Virtuoso managing director Misty Belles shared her top tips on avoiding inflation when booking travel this summer.


Inflation is hovering near a 40-year-high.  (AP Photo/Rick Bowmer / AP Newsroom)

MISTY BELLES: So a couple of things you can look for. Right now, there are multi-night stays are multi-promotion. So stay two nights, get a third night free, stay for the fifth night free. So if you’re not looking to move around, you can actually look for those kinds of promotions and save some on your hotels. Also, look for prepaid rates because those are going to usually save you some money. Just make sure you read the fine print because a lot of them don’t have a cancelation policy attached to them. There are other things you can do too, like we recommend working with a travel advisor. I’ll just tell you from the Virtuoso perspective, our hotels and resorts program can save you up to $550 a night because of the value added amenities that cost the consumer nothing additional to book that way. It’s just an additional advantage you have working through a travel advisor who has access to those kinds of programs. 



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Flight attendant shares ‘best’ hack to avoid paying for heavy baggage at airport check-in | Travel News | Travel

One TikTok user revealed their hack: “I take a suit bag and I place as many jackets and sweaters in it and stuff it’s pockets with your socks and what not.” 

This hack could save tourists lots of money when it comes to baggage check-in. 

The cheapest seats on budget airline, easyJet, only allow passengers to bring one small carry-on bag which has to fit under the seat in front, and an additional accessory such as a laptop or handbag for free. 

Every item of standard checked hold baggage incurs a fee, payable at the time of booking or at the airport for a higher charge. 

The total hold baggage allowance is 20kg per person.

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10 Tips to Avoid Phishing Scams

Whether you own a business or are simply trying to manage a household budget, phishing scams and cyberattacks are a risk to your security.

According to Proofpoint’s 2021 State of the Phish Report, more than 80% of organizations fell victim to a phishing scam the previous year. A frustrating aspect to this fraud is that despite most people knowing it can happen, many still get caught up in it, oftentimes even entering personal or financial information. 

Scams are increasingly on the rise and typically occur via email, masked phone calls, pop-ups or through social media messaging. Emails can often sound so personal that the receiver assumes it’s from someone they know well. There are several actions that organizations and individuals can take to protect themselves and their assets from phishing and cyberattacks. 

1. Do not click on suggested links: It’s advised not to click on any link offered through an email or social media messaging, even if you think you know the sender. Some phishing attacks are sophisticated enough to make the destination URL look like a carbon copy of a genuine site with the goal to record keystrokes or steal login/credit card information. If you feel it may be a legitimate link, go to the site straight through a search engine as opposed to clicking on the link. 

2. Scrutinize the sending email address: One of the easiest ways to detect a scam is to look closely at the email address sending the message. If it’s a gmail account or some other type of “homemade” email address, be cautious. If it ends in a valid site domain, it may be an authentic message. 

3. Educate yourself on what phishing scams look like: There are many websites and newsletters that will help teach you about popular and current phishing scams. If you know the signs, it’s easier to catch fraudulent messages. Staying up-to-date with this information is especially important if you own a business. Ensure your employees know what to look for. 

4. Get free anti-phishing add-ons: Today’s browsers will enable you to download add-ons that spot the signs of a malicious website or alert you about phishing scams. These add-ons are generally free so there’s no reason not to use one. If you’re a business owner, encourage your employees to use them as well. 

5. Do not input your information into unsecured sites: There are two main ways to detect if a website is secure. The URL should begin with “https” and you should be able to see a closed padlock next to the URL. If you do not see both of these key indicators, do not enter any personal information. 

6. Rotate passwords regularly: If you have accounts where you must sign in with a password, get into the habit of rotating passwords regularly. This will prevent an attacker from gaining unlimited access. Many sites prompt you to do this on a routine basis, but if they do not, set reminders to do it on your own. 

7: Pay attention to updates: It’s easy to click “ignore” when an update tries to initiate. People are impatient and do not want to wait for the update to go through its process; however, updates are very important when it comes to security. Security patches and updates are released for good reason. If you constantly ignore them you will be putting your personal information at risk. 

8. Be wary of screenshots: Scammers often use screenshots of logos, products, letters or other items to make it look authentic. If the email is full of screenshots, be wary. This is probably a criminal trying to make the email look legitimate. 

9. Don’t be tempted by pop-ups: Not only are pop-ups irritating, they are also often linked to malware as part of an attempted phishing attack. Pop-ups can look very real as if they’re coming from Microsoft or Apple. Many prompt you to call a 1-800 number and then try to hide the “close” button so it looks like it’s impossible to remove the pop-up without first calling. The closeout “x” is often hidden in the corner. Most browsers now allow users to install a free ad-blocker which helps with annoying pop-ups. 

10. Update contact information with financial institutions: Ensure that your contact information is always updated with your financial, loan and credit card institutions. That way, if there is a strange charge or the institution needs to look into something, they can get in touch with you immediately. 

Phishing scams and cyber attackers are everywhere, so be very cautious with anything you do online. Further, these hackers often target elederly people who are more trusting of phone calls than younger generations. If you have older people in your life, make sure they know the signs of phishing scams. It takes a united front to stop these criminals. 

This article was written in cooperation with Champion Credit Union. For more details or to update your contact information, click HERE.

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