20/02/2026
What I’m doing as a pelvic health physio for good bladder and bowel habits while travelling New Zealand for 2 weeks! Ladies who dread how travel will impact bladder and bowels - this is for you!
1. Starting the day with fibre and protein. Chia seeds are a great source of fibre, great for our bowel health. I soak chia seeds in milk, add some high protein yoghurt and top with berries. Easy way to get fibre in🍓
2. Eating mainly whole foods🥬 We are travelling in a van so have a fridge and the ability to cook our own meals which we have done 90% of our trip so far. We are still eating out occasionally for the things we really want to try but making our own food is easier, cheaper and healthier for us. Sticking to somewhat your normal diet is helpful in avoiding changes to your bowel habits.
3. Daily movement. 🏃🏻♀️ While we are travelling we are doing a lot of hikes and walking; I’m walking around 16,000-20,000 steps a day. Exercise is important in regulating your bowels.
4. Hydration! 💧 I’m staying hydrated, drinking 2L minimum a day even while travelling. I’m not restricting my fluid intake because I’m not sure where the next toilet will be (so many people do when they travel). When we drink less, it affects our bowels and our bladder. .co and .hydration keeping me hydrated!
5. Avoiding ‘just in case wee’s! I’m confident in my bladders ability to hold until I reach a toilet, and you should be too! I’m not going to the toilet just in case, only when I actually need to. ‘Just in case wee’s’ over time can train the bladder to give you the urge when the bladder isn’t full, meaning you are going to the toilet more often! New Zealand also has toilets everywhere so that’s easy.
If you avoid travel because it affects your bladder and bowels, or because you don’t know when the next toilet will be, I highly recommend you see a pelvic health physiotherapist! It shouldn’t be the reason that you don’t travel or get lots of anxiety about travelling!
