Travel these days is not just a luxury but it has become part of our lifestyle.
Whether you are packing your suitcase for an international flight or packing the car for a road trip, holidays are what we live for, they give us something to look forward to, they provide rest, education, open our lifestyles up to new cultures & traditions and pretty much provide a whole load of pure joy., While being beneficial to our mental and emotional health.
When we travel, we want to immerse ourselves into the culture, eat all the treats, live like the locals, and sample the regional cuisines. Generally, we already have a plan about what we want to experience before we even get to our destination and this always involves the culinary experiences.
I know, from my own personal travels, I don’t particularly pay too much attention on focusing on my diet, whole foods or maintaining my nutritional balances when I’m on holiday, food is what I revolve my day around, and for good reason, because food is life, food is amazing and food brings us together!
I plan the restaurants I want to dine in, the café I want to have my morning coffee each day, the fresh markets I want to get my produce from, I go out of my way to intimately be indulging with the locals to familiarise myself with their lifestyle and flavours. Food is the holiday for me.
And yes, coming from a nutritionist, who should know better, let’s just say, I am only human too! Food is part of that receptor which is linked to our senses, smell, taste and even touch, it is embedded in us from early childhood. Our memories are evoked from dishes your grandmother passed down to your mother, which you will cook for your family one day. Food is life, food is part of who we are.
LETS BE HONEST – TRAVELLING CAN BE MAYHEM!
EARLY FLIGHTS. COFFEE FOR BREAKFAST. SLEEP DEPRIVED. AIRPLANE FOOD.
Travel is hard at the best of times, it may seem all glamorous but darling, it certainly has its moments, and eating healthy while on holidays is not normally a priority. Try not to be too hard on yourself, food is part of the adventure. When traveling, it is more about making small choices, trying to avoid the Maccas line in the airport and maybe choosing differently, opt for the fast food option which may have a little bit more substance behind it.
Airports have certainly come a long way theses days with the food options wether your grabbing a fresh smoothy on the go, popping into a salad bar or dining at a restaurant, we have a lot of options and variety to keep us balance while we skip from A to B.
Holidays are not about being perfect, yet it’s more about being prepared for any season and focus a little bit on staying healthy(ish), while you enjoy and experience local cuisines.
Food creates experiences, experiences create memories. Memories last a lifetime.
In light of the perfect holiday – we have put together our top travel tips to keep you in optimum holiday health. Wether your in your dream destination or zipping around the airport, chasing connecting flights, a little pre-empting & organisation can go a long way.
in no apparent order…
1. Hydrate
It’s the simplest of all the tips, and yes! You’ve heard it a thousand times, but drink your water! Filtered water, herbal teas, coconut water, these will all have you feeling good inside and out.
I’m a big advocate of hydralytes, pack a box of individually packed hydralytes and take them on travel days, pop one into your water while flying, mornings where you have been sleeping in air conditioning or if you had a big night prior.
These days there is a wide range of electrolyte / hydralyte options on the market, these range from your traditional sports drinks, which you will find in your local grocery store beverage section to the more sophisticated & scientifically formulated powders which you will find in your health food store or chemist – simply pop into your water bottle and shake.
All of which are designed to provide easy-to-digest carbohydrates and minerals to help fuel and replace electrolytes that are lost in times of dehydration.
Hack: Pack your drink bottle and fill it every day and take it with you, even if it’s a small 1lt bottle, pop a hook on your bag and it’s just part of your accessories.
check out our electrolyte blog, below for a more in-depth guide to staying hydrated.
2. Prioritise sleep
Once again, simple tip… but seriously!
Find the neck pillow that’s best for you, I have spent hundreds of dollars on travel pillows, and this can make or break your flight. When you find a good pillow stick to it, getting adequate sleep on a flight can be a game changer, check out travel pillows used on flights.
Get yourself into the local time clock, don’t let jetlag get you down on the 1st few days, try to stay active throughout the day and aim for 6-8 hours a night sleep.
Hack: If you have the option, try not to sleep with the air conditioning on, sleep with a window open if you are in a safe part of town, this in itself is a huge game changer, for waking up feeling less dehydrated.
Dont forget to pack your eye mask and pillow for long haul flights.
3. Meditate
If quieting your mind or drifting off to sleep can be a little challenging while you are on the go, then meditating could be your quick fix. Not only is this mindful practice ideal for quieting your mind in moments of hustle and bustle it is also a great practice to get into a deep & relaxing sleep.
Hack: Download a 10-20 minute guided meditation or pop onto an app to help sooth your nervous system for your next flight or pre-flight routine. Pop in your ear plugs, make yourself comfortable and listen to the soothing sounds while you drift off.
4. Pack healthy snacks
Healthy, nutrient dense snacks are a must when travelling, and this goes for international or domestic adventures.
Whether it’s a piece of whole fruit, pack of nuts or a healthy protein bar, these snacks will keep your blood sugar levels balanced, help you feel satiated between meals and help with travel brain fog, not to mention keep the hangry mood at bay.
5. Reduce caffeine and alcohol
You know the logic behind it, yet we all do it!
The 10 am glass of champagne prior to your flight, yay! Let’s celebrate!
Or
The caffeine hit post flight, just to get you through the long day ahead. It sounds like a good idea at the time, but if you are one who suffers from post flight dehydration, you may want to rethink your beverage options or at least make sure you are counteracting it with water and or electrolytes to balance out you r hydration.
6. Balance your meals
Eating clean every meal on your holiday, is no fun and dam right boring.
It’s all about choices when you dine out, try to choose good quality proteins and fruits/vegetables for at least 2 of your 3 main meals each day. You still have room to eat a little naughty, just try not to do it every meal, every day. Not only will you feel a little guilty for your naughty choices, but your body will start to feel sluggish and run down if you do not feed yourself with nutrients.
Hack: Go to the local grocery store to get some healthy snacks or breakfast options you can have on the run or make in your room prior to your daily adventures. This is not only a good game changer, but is also a great cost effective way to cover one of your daily meals.
7. Local produce
I love nothing better than seeking out farmers markets, health food stores and small independent grocers when I travel. It amazes me when I see what the local delicacies are and what is special to the region.
When travelling, if you get the chance to sample the local offerings, you will certainly not regret stocking up your shopping basket.
Hack: Always pack a small tote bag inside your handbag so you can collect your daily goodies as you walk the streets.
8. Pack vitamins & supplements
Vitamins and minerals are a great way to ensure you are keeping up with daily nutritional demands. If you take vitamins during your regular lifestyle, it is most likely a good idea to take them while you are away on vacation too.
When we travel, we come across new germs and bacteria’s we are not used to, airports can be one of the filthiest places, there are so many people moving through an airport in 1 day. It is not only important to eat healthy, but to also stay healthy by washing your hands, so keeping your immune system up to scratch is the best way to support your body.
Depending on your normal diet, taking immune boosting vitamins could be a great holiday essential such as: vitamin C, zinc, selenium, spirulina & greens powder. If you are vegan or vegetarian it would also be a good idea to take a multi-B vitamin too.
check out our vitamin blogs, below, for a more in-depth guide to keeping your immune system in top condition while travelling .
You know your health, just make sure you nurture holiday you too.
Hack: You can certainly pack your vitamins into your carry on luggage, yet it is important to ensure these do not look suspicious, and you want to be mindful of how much weight you are packing.
How to Pack Vitamins in Your Checked Bag
If you’re concerned about taking vitamins through the TSA screening area or simply don’t feel like portioning out your liquid supplements, packing them in your checked bag is the way to go.
Capsules, tablets, soft gels, and any supplement in pill form can be packed in their original packaging or divided up into baggies or different containers and placed in your checked bag.
Powders – it’s generally best to leave them in their original packaging to avoid any security issues.
Note: All countries may have different security requirements. Be sure to review this information for all countries you’re visiting before traveling.
9. Keep on top of your immune system
Travelling through airports is a germy experience – with roughly 12 million passengers taking to the skies each day, chances are, you’re going to come in contact with some unwanted germs & bacteria.
Most people are surprised to hear, but one of the dirtiest parts in an airport is something you just can’t avoid: the security tubs.
Research shows that 50 per cent of tested security screening trays carried “respiratory virus material, which has been shown to be the highest contamination rate of any airport surface tested.
So, this is a reminder, It is not only important to eat healthy, but to also stay healthy by being aware of your surroundings, washing your hands and keeping your immune system up to scratch by avoiding the germs in the 1st place is the best way to support your body.
And the most important aspect of your health while travelling is to get outside – sit in the sunshine, swim in the ocean, breathe the fresh mountain air, nature is a beautiful way to nurture your wellness naturally.
Hack:
- Try to keep as much of your belongings in your bag at all times, while going through security check points
- Pack hand wipes
- Wash hands prior and after eating
- Wipe handbags
- Wipe your phone
- Wash your clothing after travelling
Takeaways
It does not have to be all seriousness when we look at our health and diet while we are on vacation, you have a little wiggle room to also enjoy some of the finer things in life.
What it comes down to is a little planning and balance. Try to incorporate your normal daily habits, eat your whole foods, pack snacks, take your drink bottle with you everywhere, get the sleep and move your body throughout the day.
Hack: Travel wellness essentials including:
- Reusable water bottle
- Electrolyte sachets
- Sleep mask & neck pillow
- Healthy snacks
- Vitamins
- Hand wipes
- Small tote bag.
As the old saying goes “everything in moderation”.
Happy vacation!
We would love to hear your health travel tips, if you have anything to share, please send them our way by:
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The entire contents of this website are based upon the opinion of the author, which has been researched through a variety of integrated health modalities.
The information on this website is not intended to replace the relationship with a qualified health care professional and is not intended as medical advice. The articles are intended as a sharing of knowledge and information from the research and experience which has come from a variety of health practitioners in their individual fields.
Kin daily, encourages you to make your own health care decisions based upon your personal health journey with the guidance of a qualified health care practitioner.
