12 Tips to Eat and Stay Healthy on Vacations

 

Travelling is about fun, excitement, adventure and rejuvenation. But a change in

routine, irregular eating and sleeping, and travel stress is a lot for your mind and

body to deal with—that’s why so many of us get ill on holiday. We’ve got 12 tips to

help keep you healthy on holiday. Make the most of your trip by including some of

these ideas

 

1. Sleep

There are many ways travel gets in the way of good sleep habits. Jet lag can

disturb your body clock (circadian rhythm); so can travelling at night, and spending

the day dragging luggage around busy airports, with a knot of travel anxiety in the

pit of your stomach. Make sure you get adequate rest before and while you travel.

Sleep is essential for your mind and body to rejuvenate—and after all, you want to

make the most of your holiday! Meditate before bed to sooth away the stress and

tension. Put lavender essential oil on your pillow. Be an opportunist and catch a

nap when you can. Don’t forget your Travel Neck Pillow.

 

2. Healthy Breakfast

Studies show that breakfast is a very important meal of the day. The last thing you

want is to spend the morning hungry and grumpy, and then rushing to the nearest

café for lunch and not even enjoying your meal. A high protein breakfast will

energize you, power you through all your sight-seeing, and keep you satiated till

lunch-time. Choose complex carbohydrates from whole grains and healthy protein

from eggs and yogurt. Smashed avocado on sourdough, poached eggs with spinach,

granola with seeds, yogurt and fruit are all good options.

 

3. Hydrate

It’s easy to forget to drink when you’re having fun on the beach. But staying in the

sun too long can lead to dehydration and loss of electrolytes (mineral salts such as

sodium and potassium). But you can easily avoid this. Start your day with a big

glass of water to rehydrate your body. Carry a bottle of water. Take regular breaks

and indulge in a cup of herbal tea in a local coffee shop. Water purifying tablets

are good to have when you are unsure about the water quality. You can restore

your electrolytes with oral rehydration solutions. They are available in the form of

sachets and can be purchased from pharmacies. No prescription is required.

 

4. Healthy Snacking

Travelling is hungry work. But the last thing you want is to come back from holiday

with ten pounds to lose. Avoid the temptation of chocolate bars and cream cakes

by having healthy snacks on hand. Fresh fruits, dried fruits, raw nuts, trail mix,

protein or cereal bars are easy to find and to carry, so you always have something

to keep you going. These foods are packed with nutrients and fiber to keep you

healthy and energized.

 

5. Vitamins and Dietary Supplements

When you’re travelling, you might eat irregularly, and sometimes not the most

nutritious diet! So, take a multi-vitamin to help give your body the essential

vitamins and minerals it needs to stay healthy. If you’re lacking energy, take super

foods like maca, matcha green tea and ginseng. They are well known for their

energizing properties, and you can mix the powder with a little water and almond

milk for a quick health-boosting pick-me-up.

 

6. Book a Spa

You’re on holiday, why not pamper yourself? Booking a massage or spa treatment

half-way through your trip will rejuvenate your mind and body and help you to

further relax. A massage will boost blood circulation, soothe your tired muscles,

and allow your mind to slow down and return to the present moment.

 

7. Fill Up on Fiber

Changes in your diet while traveling can disturb your digestive system, causing

constipation. And that’s the last thing you want on holiday! Keep your consumption

of processed foods, pizzas, desserts and ice-creams to a minimum, and favor fiber rich

foods such as fresh fruits, salads and vegetables, dried fruits, nuts, seeds,

whole grains and legumes. Grab a smoothie, and find ways to include some fruit

and a handful of nuts into your day—it’ll go a long way to increasing your fiber

intake and keeping your bowel movements regular.

 

8. Health Check-up and Medication

If you have a pre-existing medical condition like heart and lung disease, diabetes,

a weakened immune system, or are pregnant, it’s advisable to speak to your

doctor before traveling, to find out if you need to take any precautions. This is

especially important if you’re traveling to developing countries or high altitude

areas where there is less oxygen and low air pressure. Preventative medication for

motion sickness, altitude sickness, diarrhea, headaches, a first aid kit and a hand

sanitizer can come in really handy, especially if you’re traveling with children.

 

9. Avoid Alcohol

We all want to have a good time on holiday, but cocktails can be calorific, and a

hangover is never fun. Plus, those morning-afters can definitely ruin your travel

plans. Avoid over-drinking, and practice moderation. Alternate every alcoholic

drink with water to pace yourself and keep yourself hydrated. This way you’re also

reducing the amount of sugar you consume, helping you stay slimmer and

healthier.

 

10. Meditate

Don’t get caught up in the stress of having to see the entire city in one day. Go at

your own pace, take time to enjoy the moment, and let go of the tension of

expectation. Find a tranquil location and let meditation help you unwind.

 

11. Keep-Up Your Fitness Routine

So many of us lose our healthy fitness habits when we go on holiday, so we get

home feeling guilty that we’ve wasted all our hard work. But it doesn’t need to be

that way. You can have an exercise routine even on vacation. Most hotels have

gyms or pools—make a pledge to go just for 20 minutes a day. Walking is a fantastic

full body gentle workout: exploring your surroundings on foot won’t feel like

exercising but it definitely counts towards your fitness goals! Start or finish your

day with a little stretching, to help keep your body supple and flexible. Find what

works for you. Just by having a fitness routine on holiday, you’ll come home feeling

fitter than ever.

 

12. Pack Your Essentials

Wherever you’re heading, be ready for your holiday with SPF 30 or over sunscreen

to help you to protect against sun tan; an insect repellant spray or anti-bug cream

to save you from insect bites; and a healing balm for chapped skin.

There you have it, 12 ways you can make sure you have a healthy, happy holiday.

 

Which ones will you try?