I’ve written a similar post about “How to Maintain Healthy Eating Habits While Traveling” before http://wp.me/p5E8l7-1V but this one will vary slightly.
In this post, I will share some brief tips and strategies on how I balance travel and health when on the road for longer periods of time, or what I call “long travel”. If you haven’t read already, I have been bouncing back and forth a lot between various cities in Europe the past few weeks. With excessive change and commuting via planes, trains and automobiles, it can eventually wear you down. Here is what I have been doing to ensure that I am still making my health a priority while also traveling and experiencing the abundant, amazing world that is out there.
Go grocery shopping. I’m currently in Zürich, Switzerland for the week, and I’ve noticed that prices for meals at restaurants are very steep. And I’m not even looking at fancy, extravagant places here. Making a trip to the grocery store not only can save you money, but it can sure benefit your health and nutrition. (see pic below: groceries from store in France last week)
Cook at home. After a grocery haul, if you have access to a kitchen where you are staying during your travel adventure, do your best to cook. My current living situation is tiny and modest, yet offers a stovetop, fridge, and microwave. Though an oven would be ideal, this is a set up in which I can work. A simple dinner last night of poached chicken, sautéed zucchini and rice was all doable and probably a lot healthier than what I’d eat at a restaurant. While it’s enjoyable and a big part of the reason why people love to travel, dining out at a restaurant can begin to take its toll when you are 2+ weeks into a travel excursion like myself. After about a week of eating meals at restaurants, I begin to crave “my food” and nutritious food: lots of veggies, fresh greens, and meals with ingredients I don’t have to worry about. (see pic below: a quick lunch made at my apartment yesterday/salad with smoked salmon, sauerkraut, olives)
Exercise as often as possible. I tend to get plenty of exercise when traveling, however this may not be the case depending on the type of traveler you may be. Are you the all-inclusive resort type, lounging by the pool and imbibing all day (no judgment here)? Or are you the rugged outdoorsy type, hitting the trails at 5am and gone all day and on your feet? I’m somewhere in the middle. I like to balance my vacation time and fun while still taking care of my body and health. For me, walking is a great way to take sights in while visiting a new place. When possible if I can rent a bicycle, that is another transportation and exercise form I really enjoy. No access to a gym? Do as I’ve been doing since I desperately miss my gym at home — push-ups, squats, and lunges in your hotel room or apartment rental. You can always find some type of movement that is amenable with your traveling conditions.
Sleep your regular hours, or even more. You know about the benefits of sleep by now. You know you should probably be getting more of it. While on the road for a period of time, the body can get stressed. And stress can weaken your immune system. Recovering from jet lag can take some time too and sometimes you may find yourself skimping on hours in the sack. Make sure to allow yourself adequate time to relax and sleep in. Wanting to maximize your time on vacation and squeeze in fun and sightseeing is normal and all, but eventually cutting back on the sleep will deplete your energy and health.
Adopt a daily routine. Try to live your life, in terms of your schedule the way you would while at home. I know this may not apply to some people who may just be taking a week or two week trip. Vacation time may differ drastically than a normal work day at home — as it should. In my case, I am on an extended travel (long travel) with my personal business/work tied into the mix. Since I have just settled in a place where I’ll be tethered for a week, adopting a daily routine is critical towards me normalizing my health and getting back on track to where I was while at home a few weeks ago. For me, this means trying to get to bed at a regular time each night and also waking up at the same time. If you have a daily practice such as meditation, deep breathing, or a 10 minute walk, do your best to incorporate those regimes into your day while away from home.
Hydrate. Flying can dehydrate you while the stress of getting here and there during a travel day can cause one to even forget to drink water. Make sure to drink plenty of water and/or unsweetened herbal teas to prevent dry skin, fatigue, and to help with proper elimination and detoxification while out and about.
Supplement. If you know your food and nutrition will suffer while on an extended travel, be sure to research which nutritional supplements may benefit you. Not all of us need supplements and they are called supplements because proper food should be a priority. I do believe that supplements, however have a time and place and can be therapeutic and beneficial for certain situations. For instance, if your diet severely lacks nutrition and is comprised of fast food, little to no vegetables or fruits, and you consider yourself a high-stressed individual, a high quality multivitamin may benefit you. In my case, I travel with probiotics to support proper digestion and immunity and a handful of others which I only use sparingly when needed. Powdered green food supplements can be a great addition for the traveler who is finding it difficult to enjoy fresh salads or greens wherever they may be. Or natural sleep remedies and fiber pills/powders may be what you need while on a long travel trip.
I hope you found this post helpful. If so, please consider sharing with a friend. Thanks!
Mike is a holistic nutritionist that helps people feel more optimistic about their health and wellness through changes in diet and lifestyle shifts.
He has authored posts and articles featured on MarthaStewart.com, today.com, and iVillage.com.