????你千里迢迢到了心儀的旅游勝地，隨處可見異國風(fēng)情，但你卻在馬桶上愁眉不展。太太，你也不想這樣吧。有可能是因?yàn)槟阍?span id="5tt3ttt3t" class="color-pink-03">游輪的自助餐上吃到了變質(zhì)的扇貝，但旅行本身也可能會(huì)影響排便。因?yàn)楫?dāng)你旅游時(shí)，你的腸道微生物群也踏上了旅程。

????No one wants to travel to a fun or exotic location only to be stuck on the toilet. While bad shellfish from a cruise buffet could be the source of tummy trouble, taking a trip itself is also a factor that can change bowel movements. That’s because when you travel, so does your gut microbiome.

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????你的消化道是數(shù)萬億的細(xì)菌、病毒、真菌的快樂老家。當(dāng)你到了新的地方，它們可能會(huì)被影響。微生物科學(xué)公司Seed Health的聯(lián)合首席執(zhí)行官拉賈·迪爾（Raja Dhir）表示，“它們和人一樣，會(huì)被多種因素影響，比如睡的少了、吃的變了、接觸的微生物不一樣了，還有壓力太大了?！边@些微生物受影響后，就可能導(dǎo)致腸道問題。

????Your digestive tract is home to trillions of different bacteria, viruses, and fungi—all of which might be disturbed by a jaunt to a new locale. “Just like you, they’re affected by shifts to your sleep schedule, changes in diet, exposure to new microbes, and excess stress,” explains Raja Dhir, the co-CEO of the microbiome company Seed Health. How these microbes respond to those shifts can lead to overactive bowels.

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????但好消息是，旅行導(dǎo)致的腹瀉或其他腸道問題是可以預(yù)防的。以下的幾點(diǎn)小建議可以有效的保護(hù)你的后門。

????The good news is that traveler’s diarrhea or other complications can be prevented. There are a few tried-and-true ways to put a firm stop to this backdoor problem.

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糞便方面 Feces factors

?????? 來自肯塔基州路易斯維爾市胃腸健康護(hù)理病院（Gastroenterology Health Partners）的胃腸病學(xué)家書那納·索希（Sunana Sohi）表示，旅游時(shí)會(huì)有很多因素導(dǎo)致腸道問題，無論是便秘還是腹瀉，只要你的生活恢復(fù)正常，基本就會(huì)迎刃而解。

Many aspects of traveling can increase the chances for bowel movement issues, says Sunana Sohi, a gastroenterologist at Gastroenterology Health Partners in Louisville, Kentucky. Most of those problems—whether they result in constipation or diarrhea—should resolve once you get back to a normal life routine.

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久坐 Sitting

?????? 長時(shí)間乘車或飛機(jī)帶來的久坐，可能會(huì)擠壓腹部器官，影響腸道蠕動(dòng)（將食物移向消化道的肌肉運(yùn)動(dòng)），從而導(dǎo)致消化緩慢。而腸胃偷懶時(shí)，就更有可能導(dǎo)致放屁、腹脹、腹痛、便秘和腹瀉。

????Sitting for long periods, which could be spending hours on a car or a plane, compresses the abdominal organs. This squeeze slows down digestion because it reduces peristaltic function—the muscle contractions needed to physically move food down the digestive tract. With your gastrointestinal tract not working at full capacity, you’re more likely to produce gas, bloating, abdominal pain, constipation, and diarrhea.

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時(shí)差 Jet lag

????時(shí)區(qū)的變化會(huì)影響你的晝夜節(jié)律，也就是調(diào)節(jié)你消化和其他身體周期的生物鐘。它負(fù)責(zé)和你身體里的菌群打交道，還得配合你吃飯或餓肚子來調(diào)整生理活動(dòng)。當(dāng)然也包括你的廁所時(shí)光。多數(shù)健康的人每天的排便時(shí)間都是固定的。

????Adjusting to different time zones affects your circadian rhythm, the 24-hour biological clock that regulates digestion and other bodily cycles. The circadian rhythm communicates with certain members of your microbiome and synchronizes activities to align with when you eat or fast. This also includes when you typically go to the bathroom. Most healthy guts keep a consistent schedule for daily bowel movements.

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????但到了新的時(shí)區(qū)會(huì)擾亂你的生物鐘，每天固定的廁所時(shí)光也會(huì)一去不復(fù)返。你在家時(shí)可能會(huì)在早上排便，但如果身體還沒適應(yīng)新的時(shí)區(qū)，往常早上的便便會(huì)可能在你睡著的時(shí)候敲醒你沉睡的心靈。索希說：“只要你的作息稍有不規(guī)律，無論是早起了還是起晚了，都會(huì)影響你的排便，從而導(dǎo)致便秘?！?/p>

????But traveling to new time zones messes with your internal clock, which might throw your body out of sync with your usual poop schedule. Back home you may have a morning bowel movement, but until your vacation body catches up to local time, that a.m. poop might be when you’ve fallen asleep. “Any time differences or changes in your schedule where you are getting up earlier than usual or sleeping in later can throw off the regularity of bowel movements, leading people to be constipated,” Sohi explains.

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睡眠 Sleep

????睡眠不足可能會(huì)影響體內(nèi)微生物群的健康。到了新的時(shí)區(qū)，要維持原有的睡眠可是一件難事。而睡眠質(zhì)量下將就會(huì)導(dǎo)致消化問題，如腹瀉或腹痛。因?yàn)樗卟蛔銜?huì)有可能導(dǎo)致腸道炎癥，也會(huì)讓你更想來兩口甜的。

????Not getting enough sleep can lead to a less healthy microbiome. When you’re adjusting to a new schedule, it can be a challenge to get in your usual Z’s. This poor sleep can translate to digestive problems—as diverse as diarrhea to abdominal pain—because it increases the risk for inflammation in the gut and ups your cravings for sugary foods.

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新食物 New foods

????迪爾表示，如果你的食物里含有新的藥草或者香料，可能會(huì)縮短食物通過腸道的時(shí)間，不過這取決于你體內(nèi)的微生物群構(gòu)成。陌生的菜色會(huì)刺激腸胃微生物群，因?yàn)榕龅搅怂鼈儾皇煜さ臉I(yè)務(wù)。

????Depending on your microbiome’s composition, Dhir says trying a new herb or spice in your food is enough to back up the time it takes for food to pass through the bowels. This is because unfamiliar cuisine can irritate gut microbes, which are not used to processing the ingredients.

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壓力 Stress

????旅行讓人興奮，但同時(shí)也會(huì)增加壓力。無論是打包行李，出發(fā)準(zhǔn)備還是在異國他鄉(xiāng)確定路線都讓人壓力山大。壓力過大會(huì)使腸道變得脆弱，從而讓有害細(xì)菌有機(jī)可乘，導(dǎo)致炎癥。

????As exciting as travel can be, it also comes with its own stresses—whether you’re trying to pack and prepare or get your bearings in a new country. Excess stress makes the gut barrier vulnerable, opening it up for dangerous bacteria to enter and increase inflammation.

缺水 Dehydration

????索希表示，多數(shù)人旅行時(shí)喝的水都比平時(shí)少。和在家時(shí)相比，旅行時(shí)可能沒那么容易喝到水。況且即使手頭有水，你可能也會(huì)擔(dān)心找不到廁所。

????Most travelers do not drink their usual amounts of water, says Sohi. When traveling, there may not be as easy access to potable water compared to the supply on hand at home. Even if you do have water, there may be a concern whether a bathroom is nearby.

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腸道疾病與年齡Bowel diseases and age

????索希和迪爾都指出，患有腸易激綜合癥（IBS）與炎癥性腸?。↖BD）的人會(huì)對腸道運(yùn)動(dòng)變化和“噴射”更加敏感。女性患腸易激綜合癥的概率高于男性，因此女性的排便會(huì)更常受影響。

????People with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) are more sensitive to motility issues and flare-ups, Sohi and Dhir note. Since women are more likely than men to have IBS issues, they are often the ones who experience bowel movement changes, Sohi points out.

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????同時(shí)索希還指出，年齡可能也會(huì)影響排便。隨著年齡增長，消化過程也會(huì)逐漸放慢，食物運(yùn)動(dòng)通過直腸的速度更慢，因此你在廁所郁悶的次數(shù)可能也更多。

????Age may also play a role, too, she says. Because the digestive process slows down as you grow older, food moves more sluggishly through the colon and has more opportunity to cause problems.

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如何避免郁悶 Avoiding upsets

????以下是防止旅行時(shí)腹瀉或便秘的幾個(gè)方法。

????There are several methods you can take to prevent traveler’s diarrhea and constipation.

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盡早調(diào)整 Adjust early

????如果要跨時(shí)區(qū)旅行，不要等旅行開始后采取適應(yīng)時(shí)差。在你上路的幾天前，你就可以慢慢開始改變你的作息，來讓你的身體適應(yīng)時(shí)間變化。記得還要確認(rèn)你沒有在啟程前漏睡一覺。迪爾表示，生物鐘會(huì)影響腸道運(yùn)動(dòng)，因此保證足量的睡眠對于消化順暢意義重大。

????If you’re traveling across time zones, don’t wait until a trip begins to start adjusting to the difference. A few days before your trip, you can start gradually changing your routines to? get your body acclimated to the shift in time. You’ll also want to make sure you’re not skipping out on sleep in the days leading up to the trip. Since the body’s circadian rhythm influences gut motility, Dhir says getting much needed shut-eye will help keep digestive processes running smoothly.

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保證水量充足 Stay hydrated

????水分會(huì)幫助食物在體內(nèi)運(yùn)動(dòng)，迪爾表示，有水，你的便便才能健康——便便的75%都是水?！半m然旅行時(shí)你可能更想來瓶酒或者咖啡，但要知道，這些飲料也只會(huì)讓你損失水分，影響你的腸道運(yùn)動(dòng)和便便質(zhì)量”

????Water keeps food moving through your system, which Dhir says is critically important to the health of your stool—poop is 75 percent H2O. “Although travel often prompts you to increase your intake of alcohol or caffeine while traveling,” he says, “keep in mind that these beverages can also dehydrate you, affecting your bowel movement frequency and quality.”

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多動(dòng)動(dòng) Move your body

????乘坐飛機(jī)或者火車時(shí)，保證每小時(shí)起來動(dòng)一動(dòng)。如果是自駕，那么記得下來休息會(huì)，伸伸腿，走一走。迪爾表示運(yùn)動(dòng)可以有效促進(jìn)腸道血液循環(huán)，幫助你正常排便，不受便秘之苦。

????Make sure to get up at least once every hour if you’re sitting on a plane or train. If you’re in a car, schedule breaks to stretch your legs and walk around. Dhir says movement is important in increasing blood flow to the intestines, which can help promote regular bowel movements and ease constipation symptoms.

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多吃纖維 Eat fiber

????度假時(shí)，人們吃吃喝喝主要是享受快樂。但入口的食物對你的腸胃可能就沒那么合適。雖然快樂的胡吃海喝很重要，但是還是要注意攝入足夠的纖維來保證便便健康。迪爾推薦的食物有莓果、堅(jiān)果、瓜子以及其他富含纖維的小零食。

????People eat and drink for pleasure on vacation, and these food choices may not always be the best options for your gut. While treating yourself to fun meals is a major travel perk, you’ll want to make sure you’re still consuming enough fiber for healthy stool consistency. On the go, Dhir recommends berries, nuts, seeds, and other fiber-rich snacks.

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再來點(diǎn)益生菌 Consider probiotics

?????? 益生菌這種微生物可以保證你體內(nèi)的有益菌身體強(qiáng)壯。迪爾說道：“益生菌可以保證腸道健康，保證正常排便、預(yù)防偶發(fā)腹脹、并在你胡作非為時(shí)加快腸道的恢復(fù)。研究顯示日常攝入益生菌可以增強(qiáng)免疫力，抵御病菌。

????Probiotics are microorganisms that maintain the health of the “good” bacteria in your gut. “Probiotics supply gut-friendly benefits, like supporting regular bowel movements and including ease from occasional bloating and can promote gastrointestinal resilience in periods of disruption,” Dhir says. Research shows consuming probiotics regularly can help build immunity and keep out dangerous pathogens.

詞匯 Vocabulary

Exotic /?ɡ?zɑt?k/ adj. 異國情調(diào)的

Cruise /kru?z/ n. /v. 航游，巡航，游輪

Microbiome /?ma?kro??ba?o?m/ n. 微生物群

fungi /?f?n?a?/ n. 真菌（復(fù)數(shù)）

bowel /?ba??l/ n. 腸

diarrhea /da??ri?/ n. 腹瀉

constipation /?kɑnst??pe???n/ n. 便秘

tract /tr?kt/ n. 腸道，道路

abdominal /?b?dɑm?nl/ adj. 腹部的

Jet lag /???t l?ɡ/ n. 時(shí)差反應(yīng)，飛行時(shí)差

circadian rhythm /s?r?ke?di?n ?r?e?m/ n. 晝夜節(jié)律

inflammation /??nfl??me???n/ n. 炎癥

composition /?kɑmp??z???n/ n. 組成，構(gòu)成

vulnerable /?v?ln?r?bl/ adj. 脆弱的，易受傷的

routine /ru??ti?n/ n. 例行公事，常規(guī)

dehydrate /?di??ha?dre?t/ v. 使脫水

intestine /?n?t?st?n/ n. 腸

fiber /?fa?b?r/ n. 纖維

probiotics /?pro?ba??ɑt?ks/ n. 益生菌

來源：https://www.popsci.com/health/travel-poop/

翻譯、校對、整理：QuasimodoW9

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