|
The holidays are now upon us and so is travel season! Prioritizing your health while you are traveling to visit family and friends, or just taking a well-deserved break for yourself, is so important! How can we stay well while we’re having our big (and small) adventures?
Navigating Wellness: Your Roadmap for Healthy Travel
Hydration is High Priority: Traveling often leads to dehydration, so make water your travel companion. Bring a reusable water bottle and aim to drink plenty of water throughout your journey to stay hydrated and energized. Add some cut fruit, like berries or lemon, or even sliced cucumber and/or mint to your water for added flavor. Water intake is especially important if you’re traveling by airplane, which can contribute to dehydration. A good rule of thumb is half your body weight in pounds in ounces of water. So, for example, if you are 200 lbs, that would be 100 oz/water per day. Pack Smart Snacks: Avoid succumbing to unhealthy airport or roadside options by packing a stash of nutritious snacks. Nuts, seeds, dried fruits, cut vegetables, hummus and whole-grain crackers are convenient and will keep your energy levels stable. More about healthy airport snacks from cardiologist Dr. Andrew Freeman and colleagues HERE! And some more great plant-based snack recipe ideas from Running on Real Food. Mindful Eating on the Road: Embrace mindful eating practices, even when on the move. Pay attention to your hunger and fullness cues, savor each bite, and choose balanced meals that emphasize PLANTS and include a mix of proteins, vegetables, and whole grains. Prioritize Sleep: While travel may disrupt your usual sleep routine, prioritize quality rest. Pack an eye mask and earplugs, create a calming bedtime routine, and aim for sufficient sleep to ensure you wake up refreshed and ready for your adventures. A goal for adults is an average of 7-9 hours per night of quality sleep. Although not a popular idea, it’s better to try to get up around the same time each day and go to bed each night around the same time (once your sleep deficit is reset) to optimize your sleep and brain health. Stay Active: Incorporate movement into your travel itinerary. Whether it's exploring a new city on foot, taking a scenic hike, or practicing yoga in your hotel room, staying active enhances your travel experience and supports your well-being. Immune Boosters: Traveling exposes you to new environments and germs. Boost your immune system by considering immune-friendly supplements like vitamin C or zinc to support your body's defense mechanisms. And of course, eat a high fiber, plant-filled diet and wash your hands frequently! Restorative Breaks: Schedule breaks for rest and relaxation during your travels. Whether it's a few moments of deep breathing, a leisurely stroll, or a moment of mindfulness, these breaks contribute to your overall well-being.
Practical Tips for Healthy Travel Success: Research Local Cuisine. Familiarize yourself with the local food scene and explore healthy options unique to your destination. This is a great website for plant-based foods at locations all over the world when you are eating out. Stretch and Move. Incorporate stretches and movement into your travel routine to prevent stiffness and enhance circulation. Plan Active Sightseeing. Opt for activities that involve physical movement, such as walking tours, cycling, and/or exploring nature like parks. Keep Hydrating. Once you’ve arrived at your destination, make sure you continue to hydrate and drink refreshing beverages.
Here's to wellness on the road and making every journey a celebration of health! See you in 2026!
|
