8 Tips To Stay Healthy While Traveling

In my part of the world it’s summer time, school is out and many people have the travel bug.  I’ll be honest, with a Pilot for a husband we travel a lot for business and pleasure and I get asked often how to stay healthy and eat right on the road.
I’ve put together my top eight list to maintain wellness when traveling.

 1. Eat well
This may be difficult when staying in hotels but if you plan in advance, there are things that can make eating and snacking a little easier.

– Bring snacks: When I travel I carry a lunch box cooler.  I pack it with things like raw nuts which are loaded with healthy fats and keep you feeling full longer, low sugar Quest bars (I only buy the ones with no artificial sweeteners), rice cakes, packages of nut butter, tuna packets (flavored or plain), pre-measured protein powder with a shaker or bullet blender, dark chocolate, a few slices Ezekiel bread (for your nut butters and tuna), old fashioned oatmeal and a plastic bowl to cook it in, pre-cooked or frozen snacks or make your own healthy trail mix.  If you have access to a local food store while traveling you can always replenish if running low.

– Don’t be scared of hunger: If there is nothing healthy to eat, it’s okay to let yourself be hungry for awhile.  We tend to always want to eat and satisfy that hunger, but sometimes we should acknowledge that we all get hungry and it’s okay to let your body fast occasionally.  (This does not apply if you have  medical condition such as diabetes or hypoglycemia that doesn’t allow you to fast in a healthful way. If this is the case, please ensure you follow any recommendations your doctor makes!)

– Eat a large meal before you travel: I’ll typically try to schedule earlier flights then eat a hearty breakfast so I am not tempted by horrible and expensive airport food.

– Plan ahead: I’ll usually research and call ahead to make sure I have at least a microwave and small refrigerator, possibly even a kitchenette.  That way, if I’m traveling for just a few days I can always freeze several meals ahead of time and bring them with me to re-heat on the road.  If I can get a small refrigerator, I’ll also bring apples, boiled eggs, cut up veggies I also research the area and hotel restaurant if they have one and ensure that there are healthy options nearby.

2. Hydrate
Staying hydrated while traveling is important so instead of sipping on that latte at the airport I always pack an empty water bottle so I can get water once I’m through security and have it with me as I’m out and about at my destination.  Flying naturally dehydrates you, so make sure to drink even more water than usual on the plane so you can feel refreshed when you land.

If you get tired of plain water, try sipping on coconut water or something similar so you can be sure to keep your water intake up.

3. Stay active
You may think staying active while traveling is difficult but I truly believe it is one of the most important things you can do for your health while on the road.  Exercise releases endorphins, or “feel-good” chemicals, it stimulates the immune system and keeps you brain sharp.  Here’s how my husband and I stay active during our travel:

– Hit up the hotel fitness center: When I book a hotel, I try to ensure it has a good fitness center or at least a connection to a nearby fitness center.

– Invest in some travel workout equipment: I pack equipment like jump ropes and workout band to get some active time in my hotel room.  Sometimes I will take my jump rope to a nearby park and do mini circuits or the like.  OR, so there are NO excuses, find some hotel room exercises you can do that don’t involve any special gear.

– Walk as much as possible: Whenever you are in a city or town that is walkable, walk to your appointments, dining, etc. rather than taking a cab.

4. Wash your hands!
It’s hard enough to protect ourselves against colds and flu, but being on an airplane with a bunch of people coughing and sneezing seems to be an easy way to get sick.  Washing your hands should go without saying but you’d be surprised how many times I see people NOT washing their hands in bathrooms (I know, ewwww!).  Frequent hand washing can make a real difference and help keep you well while traveling.  If a faucet and soap are not always available you can bet I always have natural sanitizer handy.

5. Take your vitamins
If you take vitamins or supplements as part of your daily routine, don’t forget to pack them to take on your trip.  Traveling adds enough stress on your body, which may throw off your immune system.  Whenever I travel, I always make sure to take my favorite daily vitamins and supplements.  I also take vitamin C to give my immune system an extra boost.  I’ve also found that taking spirulina or chlorella tablets helps give my body the phytonutrients it may be lacking since I tend to eat fewer greens than usual during my travels.

6.  Skip the fast food
I’ve never been a fast food eater and I certainly won’t eat fast food while traveling either. In fact, one of my favorite things while traveling is trying new foods and restaurants. It is important to fuel your body with high quality foods and the best way to do this is by avoiding fast food chains.  Instead, explore local cuisines, opt for healthy options and try adding some greens and veggies to your meals at every opportunity.

7. Rest and sleep
Rest is crucial while traveling because travel in and of itself is inherently stressful.  It can be hard to find downtime so I’ve found that scheduling rest periods into my day, just as I schedule appointments and meetings, is very beneficial.  It’s nice to get a little reminder on my phone that it is time to rest because things get busy and I simply forget.

When I’m home, I always try to get 7 to 8 hours of sleep and I do my best to keep it to this while on the road as well.  It may not always be possible, but it really makes a big difference in keeping me healthy and energetic.

8. Be flexible
I’m sure we all have travel horror stories to tell.  Travel seems like it rarely goes as planned and for me, ranging from delayed or cancelled flights to bad food to hotel mix ups and more.  Instead of letting things beyond your control stress you out and affect your health, why not use these times as opportunities?  When my flight has been delayed I will break out the computer and get some work done.  If I’m tired and don’t feel like working, I have the Kindle app on my phone so I can read my most recent book anywhere.  If you are feeling stressed, remember that you probably can’t change the circumstances so take a few deep breaths and allow yourself to be adaptable and flexible.

I hope these tips help you maintain your wellness and sanity on your next trip!

Do you do anything specific to stay well while traveling? If so, I’d love to hear about it in the comments!

Happy, healthy and safe travels!

ℒℴѵℯ and thanks,

Julie

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