Traveling is one of life’s greatest pleasures, but it can also be challenging to maintain a healthy routine when you’re on the road. From indulging in rich foods to sitting for long hours on planes, staying healthy while traveling requires intentional effort. Fortunately, there are many things you can do to keep your mind and body in top-notch shape while exploring the world.
In this article, we will share practical tips and advice for how to stay healthy while traveling, so you can make the most out of your experiences without sacrificing your well-being. Whether you are planning a vacation with a travel agent or taking a solo adventure, these tips will help you prioritize your health. Let’s dive into the world of healthy travel and learn how to have a fulfilling journey, both physically and mentally.
Already Have a Healthy Lifestyle Before Traveling
Maintaining a healthy lifestyle before traveling is key to ensuring a successful and enjoyable trip. If you are already conscious of your health and wellness routine, you are setting yourself up for success while on vacation. Often travelers tend to indulge in unhealthy foods or skip their regular exercise routine, resulting in feelings of sluggishness and discomfort during their travels. However, by sticking to your healthy habits and making them a priority before your trip, you can avoid these negative health consequences. Additionally, starting your vacation with a strong and healthy mindset can lead to increased energy levels and a more positive attitude throughout your trip. Don’t wait until you’re already on the road to prioritize your health; instead, be proactive and maintain your healthy habits before traveling.
Avoid Aisle Seats on Planes
If you’re planning a vacation and flying to your destination, it’s important to consider the seat you choose on the plane. While the aisle seat may seem like a desirable option for those who want easy access to the bathroom and to stretch their legs without having to climb over someone else, it’s important to know that sitting in an aisle seat can put you at a higher risk for exposure to germs. This is because passengers in aisle seats are more likely to come into contact with germs as they walk up and down the aisle to go to the bathroom or stretch their legs. The Centers for Disease Control and Prevention (CDC) has found that passengers in aisle seats are more likely to be exposed to infectious and outbreak diseases. The tops of the aisle seats are also frequently touched by other passengers as they walk by, increasing your risk for germ exposure even further. When planning a vacation and deciding on a seat, it’s important to weigh the benefits of an aisle seat against the potential risks to your health.
Control Your Breathing
One of the most overlooked but essential factors to maintain good health while traveling is controlling your breathing. Deep breathing can help you relax and activate your parasympathetic nervous system, reducing your stress levels and promoting better digestion. Breathing through your nose instead of your mouth helps filter out harmful substances and maintain a healthy oxygen level for your blood. Moreover, practicing deep breathing techniques, such as inhaling into your belly and expanding your ribcage, can help you regulate your heart rate, lower your blood pressure, and boost your immune system. In other words, controlling your breathing is a small but effective way of promoting good health while traveling, especially if you tend to experience anxiety or panic attacks. Next time you plan a vacation, don’t forget to pack your favorite breathing technique and take some deep breaths to stay healthy and relaxed.
Focus With Meditation
When it comes to staying healthy while traveling, meditation is a great option to consider. Meditation is a way to focus and calm the mind, helping to reduce stress levels and promote relaxation. One technique is to focus on your breath while you are breathing or count while you inhale and exhale to maintain even deep breaths. This can be done anytime, anywhere – whether you are waiting for your flight, sitting on a train, or taking a break in your hotel room. Additionally, you can download some meditation tracks or a meditation app before you travel if you’d like to practice guided meditation instead. This will help you to stay connected to your practice and feel supported even if you’re in a new environment. Meditation can have a positive impact on your overall health and well-being, and can be an excellent way to reduce stress and stay calm while traveling.
Get Plenty of Sleep Before Traveling
One of the most important things you can do for your health while traveling is to ensure you get plenty of sleep. Adequate sleep is crucial for overall well-being, as it can impact everything from physical health to mental clarity. Before embarking on your trip, make a conscious effort to get at least seven to eight hours of sleep each night. Not only will this help you feel refreshed and energized, but it can also improve your ability to be attentive and focused during your travels. Additionally, it’s a good idea to start adjusting your sleep schedule about a week before your trip. This means gradually shifting your bedtime and wake-up time to match those of your destination. Doing so can help reduce the effects of jetlag, which can be disruptive to your travel experience. By prioritizing sleep before and during your trip, you’ll set yourself up for a healthier, more enjoyable vacation.
Prioritize Sleep While Traveling
Maintaining a healthy lifestyle during your travels is important, and sleep is a crucial aspect of this. Therefore, while on vacation or a business trip, it is essential to continue prioritizing quality sleep. To ensure your restfulness, consider bringing a pillow or blanket from home to add comfort. Additionally, booking a hotel room far from the elevator or any noisy areas can help eliminate disruptive sounds. Keep in mind that it can be challenging to sleep in new spaces. Therefore, packing earplugs and eye masks can help block out noise and light so you can still get the rest you need. Moreover, spending time outside in the sunlight early in the day can help regulate your sleep cycle, making it easier for you to fall asleep and wake up feeling rejuvenated. Prioritizing quality sleep can help ensure a memorable and enjoyable travel experience.
Stay Hydrated
Traveling can be exciting, but it can also be challenging to maintain healthy habits while on the go. One key dietary factor is staying hydrated. Dehydration can lead to fatigue, headaches, and even more serious health issues. It’s recommended to drink about eight 8-ounce glasses of water a day. This may seem like a lot, but it’s important to compensate for water loss through activities such as sweating or being in dry environments. One tip to help track your water intake is to carry a reusable water bottle with you. Not only is this an eco-friendly option, but it can also be a convenient way to ensure you’re drinking enough water. Additionally, while traveling by plane, the air pressure in the cabin can cause further dehydration. It’s important to drink plenty of water before, during, and after the flight to stay hydrated on your journey.
Select What You Eat and Drink – Carefully
When it comes to staying healthy while traveling, it’s important to pay attention to what you eat and drink. Planning ahead by packing non-perishable snacks is a great way to avoid unhealthy snacking options when hunger strikes. Some great options include trail mix, protein bars, and dried fruit. Additionally, limiting alcohol intake is important for staying healthy and avoiding dehydration. Opting for water instead of sugar-laden sodas or fruit juices is also crucial for proper hydration. As tempting as it may be, it’s also a good idea to steer clear of junk food, as it can be loaded with unhealthy fats and sugars. It’s also important to be cautious of caffeinated beverages, such as coffee and tea, as they may lead to dehydration and disrupted sleep patterns. Lastly, depending on your destination, it may be wise to avoid ice cubes or tap water that hasn’t been bottled, as it may contain harmful bacteria or viruses that can cause health issues.
Keep an Eye on What You Choose to Eat
Maintaining a healthy diet while traveling is essential to staying energized and avoiding illnesses. One of the easiest ways to keep an eye on your diet is by being mindful of what you choose to eat. It’s important to pick foods that have been cooked properly and to avoid raw foods, especially in less-developed locations. It’s also essential to stay away from fruits and vegetables sold by independent street vendors and uncooked vegetables.
When eating at restaurants, it’s best to be cautious and ask for sauces on the side as they can be high in calories and unhealthy fats. Advanced planning can also help you select healthy meals while on the go. Researching restaurant menus and dishes beforehand can help you choose healthy options without feeling overwhelmed or confused about what to order. By taking these simple yet essential steps in your food choices, you can significantly improve your overall health while traveling.
Protect Your Skin
Whether you’re enjoying a tropical getaway or exploring new cities, protecting your skin from the sun’s harmful rays is crucial for staying healthy while traveling. As you pack your travel essentials, remember to prioritize sunscreen with a minimum of SPF 30 to avoid painful sunburns or potential skin damage. According to skin experts, applying sunscreen frequently throughout the day is a key factor for keeping your skin healthy and protected. Additionally, wearing a hat or a thin cover-up can provide an extra layer of protection to block out the damaging effects of UV radiation from the sun.
Leverage Disinfection Technology on the Fabrics and Surfaces You Interact With
Traveling can be a wonderful experience, but it’s important to take precautions to stay healthy during your trip. One way to help protect yourself from harmful pathogens is by leveraging disinfection technology on the fabrics and surfaces you interact with when traveling. In high-traffic areas like elevators, ATMs, and public transportation, it’s important to be mindful of the surfaces you touch. UV light disinfectants can be a useful tool for travelers in these situations. Not only do they help kill germs, but they can also be used on commonly overlooked items like hotel room light switches, TV remotes, and furniture. However, it’s essential to invest in a high-quality UV light product as low-cost options can be fake or ineffective.
Update Your Vaccinations
One of the most important things to consider when planning a vacation is updating your vaccinations. Ensuring that your regular vaccines, such as tetanus and measles, are up-to-date is crucial for maintaining good health while traveling. However, it’s also important to research any specific vaccine requirements or recommendations for your chosen destination. This may include vaccines for diseases like yellow fever or malaria, which are prevalent in certain parts of the world. It’s best to take care of getting your vaccines ahead of time to prevent any unnecessary delays or complications. Some vaccines may also require multiple doses, so it’s important to plan accordingly. By taking the time to update your vaccinations before traveling, you can help protect yourself and others from potentially serious illnesses.
Regularly Wash Your Hands
One of the simplest and most effective ways to prevent infection is by regularly washing your hands. This should be one of your top priorities as soon as you arrive at your destination. Although it may seem obvious, many people forget to wash their hands throughout the day, especially when traveling. You may be touching new surfaces, using public transportation, or coming into contact with people from different environments. Pack a bottle of hand sanitizer for situations when you don’t have access to clean running water. Regular hand sanitizer use can dry your skin, so it’s a good idea to carry a moisturizer with you. Hygiene is critical to maintaining good health while traveling, and washing your hands is an easy and effective way to stay safe.
Pack Over The Counter Medication
When planning a vacation, it is important to consider packing over-the-counter (OTC) medication. These can come in handy for minor illnesses like headaches, upset stomachs, or minor aches and pains. Ibuprofen and acetaminophen are great options for pain relief, while motion sickness pills can help prevent nausea during long car or plane rides. It’s also a good idea to pack antihistamines like cetirizine or loratadine in case of allergies or other reactions. By bringing these medications with you, you can save yourself from the hassle of searching for a pharmacy in an unfamiliar place. Additionally, if you take prescription medication, make certain that you have enough doses for the entire length of your trip. Finally, be sure to keep all medications in their original packaging to avoid confusion or any problems with customs or security.
Invest in Travel Insurance
Investing in travel insurance is a wise decision for anyone planning a vacation, especially those concerned about their health while traveling. Emergencies can happen, and often at the most unexpected times. Medical emergencies, in particular, can become costly, especially if they require hospitalization or medical assistance. Depending on your destination, medical expenses can be exceptionally high, leading to unexpected and unaffordable bills. This is where travel insurance comes in; it provides coverage for such emergencies, ensuring you can seek medical care without worrying about the costs. Therefore, investing in travel insurance is a prudent move that offers you peace of mind while enjoying your vacation.
While travel is certainly exciting and often rewarding, there are several things to consider to stay healthy. Prioritizing health before you embark on your next adventure can make all the difference. Utilize the resources available around you, as well as our list of tips we compiled to help reduce the chances of getting sick while abroad. It’s important to remember that while none of these prevention methods are guaranteed to work, they’ll get you closer to your goal of experiencing an enjoyable and healthy trip! If you’re searching for comprehensive assistance for all your pre-trip and post-trip needs – from vaccinations and dining recommendations to insurance policies and medical assistance – consider requesting a proposal from Traveler’s Q and let them provide a stress-free journey ahead.
