Diarrhoea and how to overcome for training and racing a triathlon

 
Everyone is different & because people react to diarrhoea differently it can sometimes be difficult to establish why it happened.
 
Different types of Diarrhoea
Travellers Diarrhoea
 
This can be caused by one single factor or a number of reasons 
 
Drinking contaminated water which causes a bacterial infection
Foods washed in contaminated water like salads.
Contaminated Foods
Eating rich or spicy foods each day Hotel Restaurants etc
Exposed to new types of bacteria
Excess amounts of exercise while in a hot country
 
In a recent study between 18% & 55% of British tourists were affected. The hotter the country the higher the risk of tummy upset.
 
 How to treat tummy upset
1 – Stay hydrated – obvious but it harder to do in practise if you cannot hold onto food.
2 – Take a hydration sachet
3 - When you appetite settles down eat simple baked foods avoid BBQ foods
4 – Avoid fizzy carbonated drinks
5 – Avoid spicy foods that will irritate the digestive system
6 – Take diarrhoeal treatment
7 – Contact a doctor if symptoms last longer than 48 hours if you develop a raging temperature or blood or mucus appear in your stools.
 
 
 
How to avoid traveller’s stomach upset sickness and diarrhoea
 
The 13 most common factors to cause diarrhoea are
 
(a) Eating contaminated food
 
(b) Drinking contaminated water (check the seal when buying bottled water)
If seal of bottle is broken do not drink it as it may have been filled up from a tap, the locals may be immune to the bacteria in the local water but you may not be.
 
(c)  Brush teeth with bottled NOT tap water
 
(d) Avoid drinks that have ice cubes made of tap water – from personal experience best to say NO Thanks to any ice cubes.
 
(e) If going swimming try not to swallow water. Always wash out mouth before eating or drinking after swimming. Even the cleanest of swimming pools and open water may contain baceria.
 
(f) Make sure all foods are cooked properly if in doubt do eat it.
 
(g) Avoid raw foods Susi sea food no matter hoe tempting it may look etc
 
(h) Wash hands before eating you can easily transfer bacterai to your food or mouth 
 
(i) Eat with left hand touch doors shake hands with right hand
 
(j) Avoid leaving food uncovered not refrigerated it does not take long for food to become spoiled.
 
(k) Make sure all food is cooked properly 
 
(l) Avoid foods washed with tap water
 
(m) Do not eat food from street vendors the locals are likely to be immune you simply will not have built up an immune system.
 
Female Diarrhea
Scientists still do not know what can cause stomach upsets during menstruation but it is likely to be cuased by the female hormone progesterone because this hormone changes the muscle linning of the gut making the digestive system more sensitive 
which can trigger diarrhoea. If you have Irritable Bowel Syndrome you have a 1:3 chance of diarrhoea during your period.
 
What is Diarrhea or Diarrhoe?
Diarrhea or Diarrhoea is the Greek word for “Flow through”
A condition is which the faeces are discharged from the bowels on a more regular frequently much softer or as liquid. More regular bowel movements per day.
 
Many factors can trigger diarrhoea.
These include 
Increased work stress prior to travelling
Escitment of an upcoming triathlon or ironman competition
Travel stress- check in -customs –stuck on a busy plane
Food is different
Fluids are different
 
Your body is not absorbing nutriments from food so expect to feel weak and tired.
 
Ironmate tips
This is how to speed up the reocvery process from diarrhoea
 
Keep on top of your hydration levels, just because urine may be clear some parts of your body may still be in deficit
 
Some studies I have read have shown that taking zinc can reduce duration and severity of diarrhoea.
Zinc defieicncy from diarrhoea can depress the immune system resulting in you being more suspectivcle to infections colds pneumonia. 
Zinc is also responsible for healthy skin maintenance so can help with healing cuts and wounds.
 
Some studies I have read have shown that taking zinc can reduce duration and severity of diarrhoea.
Zinc rich foods inlcude
Cashews nuts, Spinach, Pumpkin, Squash seeds & cooked white mushrooms
Beef, Lamb, Pork & Chicken 
 
Eat simple foods regularly
Use Imodium
Salt replacement – 
Chicken Soup contains salt 
 
Our digestive system works in a regular 24 hour rhythm so you need to get back into your normal routine of eating and your own individual bowel movements
 
There are many types of diarrhoea
 
Food Poisoning
Non- infectious
Viral diarrhoea
Bacteria diarrhoea
Norovirus