How to Stay Healthy During Travel: Essential Tips from Experts
Traveling is a delightful way to explore new places, experience different cultures, and unwind from the daily grind. However, it can also be a challenge to maintain a healthy lifestyle while on the road. From disrupted routines to unfamiliar food options, maintaining your wellbeing can be a little tricky. To help you stay healthy during your travels, we have gathered some essential tips from experts in the field.
1. Prioritize sleep:
Sleep plays a crucial role in maintaining good health. Dr. Suzanne E. Salamon, a geriatrician at Harvard-affiliated Beth Israel Deaconess Medical Center, advises travelers to prioritize restful sleep. Establish a regular sleep schedule, create a calming bedtime routine, and consider using earplugs and an eye mask to block out noise and light while sleeping in unfamiliar surroundings.
2. Stay hydrated:
Drinking an adequate amount of water is vital for overall health, especially when traveling. Dr. Joseph Khabbaza, a pulmonary and critical care physician at Cleveland Clinic, recommends carrying a reusable water bottle with you and refilling it regularly. Avoid excessive caffeine and alcohol intake, as they can dehydrate your body.
3. Pack healthy snacks:
Airports and train stations often tempt travelers with unhealthy food options. Packing your own healthy snacks, such as nuts, granola bars, or cut-up fruits and vegetables, can help you resist these temptation and keep you nourished throughout your journey.
4. Choose nutritious meal options:
When dining out, it can be challenging to find healthy options. Dr. Mikel Smith, a clinical nutritionist, suggests opting for lean proteins, salads, and vegetable-based dishes, while limiting fried and processed foods. It is also wise to research local cuisine in advance and identify healthy options before visiting a new destination.
5. Keep moving:
Long hours of sitting during travel can lead to stiffness and muscle aches. Dr. Daniel Vigil, an associate clinical professor of family medicine and orthopedic surgery at the University of California, Los Angeles, advises getting up and regularly stretching your body during long flights or road trips. Additionally, exploring your destination on foot or renting a bike can provide both exercise and enjoyment.
6. Take care of your immune system:
Travel often exposes us to new environments and potential illnesses. To boost your immune system, Dr. William Schaffner, an infectious disease specialist at Vanderbilt University Medical Center, recommends getting vaccinated before traveling and regularly washing your hands with soap and water or using hand sanitizers when necessary.
7. Manage stress levels:
Traveling can be stressful at times, but excessive stress can have negative effects on both mental and physical health. Dr. Elizabeth Scott, a stress management expert, advises incorporating stress-reducing techniques like deep breathing exercises, meditation, or a quick workout into your daily routine to help maintain balance and keep stress at bay.
8. Plan for relaxation time:
Lastly, don’t let the excitement of exploring a new place lead to burnout. It’s essential to plan some downtime to relax and rejuvenate. Dr. Salamon recommends scheduling a few rest days in your itinerary where you can simply unwind, read a book, or enjoy an activity you love.
While travel may disrupt your usual health routine, following these expert tips can help you maintain your well-being and make the most of your journey. By prioritizing sleep, hydration, nutrition, movement, immune health, stress management, and relaxation, you’ll be better equipped to enjoy all the joys and wonders travel has to offer.
