The New Year has passed, our health goals are on track, and now we face the idea of traveling. Traveling can add stress to our health. Change of schedule, change of routine, change of food choices and change of exercise patterns can add to the already present stress of travel. But good news! There are ways to keep our health happy and to enjoy our travels.
1) Water
If nothing else, drink water – lots of it! While travelling, one can’t drink enough. This helps with jet lag, it helps with digestion, it helps mood, combating fatigue, and keeps us feeling refreshed. Of course, if travelling to a country where bathrooms aren’t readily available, you may want to watch the fluid intake. But otherwise, water is the best go-to.
When travelling across several time zones, water also helps our bodies adjust. Avoid ordering caffeinated, carbonated or alcoholic beverages when on a plane or when traveling. Caffeine and alcohol can both impede our bodies’ ability to adjust to new time zones and actually make the transition more difficult.
If possible, try taking your own water bottle to refill, as long as you are travelling where water is safe to drink. This will cut down on waste and cost. Keep the water bottle clean and filled. Adding lemon, lime, cucumber or frozen berries, mint or basil can also add to the flavor of the water for a change.
2) Routine
When analyzing routine, sleep comes to mind. Sleep is the most difficult thing to maintain while travelling. Going through the same routine you would at home can help with sleep patterns. Going to bed at about the same time as you do at home will also help your body adjust. Even when you aren’t totally asleep, closing our eyes and lying quietly allows our body to regenerate and rebuild. Avoid electronics right before sleep as these “power up’ the brain and it has a harder time calming after high impact video.
3) Exercise
Most hotels or resorts have fitness rooms. But what about the times they don’t or one is not available to you There are still many options. I recently purchased a travel yoga mat that fits nicely into my suitcase. It’s compact and easy to use. Take the stairs whenever possible. If you have a long lay-over, walk. People watching in an airport can be quite entertaining. If you find you need to work or have too much stuff to walk around with, find a standing workstation. I was recently at an airport that had many high-top tables and charging stations available. Although there were high stools to use, I, instead, used the high top as a standing workstation. This is a healthier alternative to sitting for an hour or two.
4) Plan meals ahead
If you know you’re going to be eating a big meal at dinner. Plan ahead. Breakfast and lunch can be lighter and focused more on power foods or healthy choices, leaving dinner to be enjoyed. Looking ahead at the menu can also help when deciding what to eat throughout the day. Many restaurants now have their menus on-line. If we make that decision ahead of time when we’re not hungry, we’re more likely to make a wise decision. Waiting until we’re hungry doesn’t always lead to the best decision making.
5) Choose snacks wisely. . .
. . . especially at airports. Although the pastries are tempting, they are generally loaded with saturated fat and oils. Just take a look at the napkin or paper towel after you’ve set one of these down. The spot left behind is extra oil. Most restaurants also offer high fat content or fried food. Stick to simple meals with raw fruits and vegetables if possible. Many kiosks are now offering fresh fruits and vegetables or meat and cheese as an option. Keep sweets to a minimum and enjoy a smaller portion rather than “biggie” sizing it. Most eating establishments offer a kid size dessert which is about the right size for most adults. Buy small and enjoy each bite rather than buying large and then suffering the crash after.
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