11 Simple Ways to Stay Healthy While Traveling
It’s never fun when you return from a week of business travel feeling bloated, exhausted, lethargic and irritable. Even if you enjoy your coworkers and love your work, all of the meals eaten out, inactivity and restless sleep can take a toll on your body – leaving you feeling out of whack through the beginning of the next week.
Fortunately, you can do something about this! You don’t have to return from a week or weekend of travel feeling weaker, fatter and more run down – you can return feeling exactly like your strong, healthy self instead! All it takes is you making the personal decision to choose foods and activities that benefit your health when you’re away from home.
To make it a bit easier for you, we’ve created a list of 11 simple things that you can do in order to stay on a healthy track while traveling. Some of these things include our favorite products or apps, and others include workout suggestions or mindfulness-movement ideas. These 11 simple things can significantly impact how you physically and mentally feel while you travel; and our hope is that you start to experience excitement before your next travel date – knowing that wellness will follow you wherever you go as long as you are willing to invite it with you.
11 Simple Ways to Stay Healthy While Traveling
1. Prioritize your sleep. If you want to feel energized and mentally-clear, and curb sugar and other carbohydrate cravings, then you have to prioritize your sleep. Even though you’re not sleeping in the comfort of your home, you can still get a great night of zzzz’s. If you have trouble winding down after a long day of meetings, try making a cup of calming tea. Some of our favorites include Traditional Medicinals Nighty Night Tea or Celestial Seasonings Sleepytime Extra Tea. Or, are you someone that could benefit from a sleeping mask or ear plugs? Jersey Slumber has a 100% silk sleep mask that can help block light from your sleep, and Lullies has a pair of reusable ear plugs that are made for comfortable sleeping.
2. Choose vegetables and lean proteins. Most likely, you’ll be eating out for all of your meals while traveling for business. Wherever you and your colleagues decide to eat, choose options on the menu that are veggie-filled and include a lean protein like chicken or fish; and try to minimize all dressings and oils (unless it’s olive oil, lemon juice, balsamic, apple cider vinegar, etc.). If there aren’t too many healthy options available, you can ask the waiter for some suggestions; and never be afraid to request something special or specific – like grilled shrimp with mixed greens, or a 4-ounce steak with a side of vegetables.
We understand that sometimes fast-food is the only option, so if you must go through the drive-through, here are a few ideas for healthier options: a burger with onion, lettuce, tomato and pickles, but no sauce or bun; a burrito or veggie bowl without cheese or sour cream; grilled chicken wrap without cheese or sauce; or a mixed greens salad with grilled chicken (ask if they have olive oil and vinegar for dressing). See Thrillist’s Healthiest Order at Every Major Fast-Food Chain for more ideas.
3. Get out and explore the city that you’re in. Does the city that you’re visiting have a nearby park or running trail? What about rentable bikes? Are there certain monuments that you want to see? If you have the chance, get out of the hotel room for some outdoor exploration! Rent a bike and ride through the city or nearby neighborhoods; or put on your walking shoes and head out on your own walking tour!
4. Start your morning with a 5-minute yoga/stretch routine. When you wake up, lay out a hotel towel or grab your padded yoga gloves and socks and spend 5 minutes waking up your body with gentle movement. Apps like Daily Yoga have sequences for any time of day and any level of practice. Or, just follow the movement of your own body and do what feels best for you in the moment – standing and stretching or bending and twisting.
5. Drink plenty of water. To keep your digestion, mental-clarity and energy in check, you want to make sure to drink plenty of water throughout each day. A simple calculation for determining how much water you need is dividing your body weight by 2, and then drinking that number in ounces of water daily. So, if you weigh 150 lbs, then you would ideally want to drink 75 ounces of water each day. Bring a reusable water bottle with you to reduce waste and keep yourself hydrated.
6. Keep your digestion running smoothly. Many people suffer from digestive issues when they travel – especially by plane. If this is you, there are a few things that you can do in order to maintain a healthy digestive state while away from home. Staying hydrated is a big one. Make sure that you’re drinking enough water while you’re on the flight and then throughout your trip. When grabbing a bite to eat, choose fresh fruits and vegetables for snacks (maybe a juice or smoothie if you’re on the go), and eat fibrous produce and lean proteins for meals. Additionally, having a cup of hot lemon water or herbal tea first thing in the morning can help move things along before the day gets started.
7. Remember to wash your face and take care of your skin. It’s hard to continue your usual skincare routine when you’re away from home and without all of your favorite products. However, try to do your best to wash your face every night before bed and put on sunscreen each morning. When walking from one place to another, or taking a break out in the sunshine, it’s easy to forget how much sun you’re actually getting. Protect your skin with a nontoxic sunscreen, and make sure to cleanse and moisturize at night before climbing into bed. If you have sensitive skin and would like to avoid using the hotel’s products, Block Island is a great nontoxic sunscreen for bringing with you (3.4 oz will get through security!) and Dr. Bronner’s Pure-Castile Soap is great for washing the face and body. For moisturization, try bringing a travel-size packet of coconut oil!
8. Take some time for yourself. Take a walk outside, find a quiet space to read your book, visit a local coffee shop and treat yourself to your favorite beverage, or go shopping. No matter the activity, make sure to take some time for yourself when traveling. Even if it’s just for 10 minutes, having some time to recharge is important for your mental well-being.
9. Limit your alcohol intake. After a stressful day, it’s easy to turn towards a glass of wine (or three) to help relax and calm down. Unfortunately, this isn’t the best thing for your hormones and health. Alcohol disrupts your sleep, contains empty calories and ups your sugar intake. Try limiting your alcohol intake to 2 drinks tops when out for dinner or a social gathering. This way, your body will thank you and you’ll continue to feel great throughout your trip!
10. Fight anxiety on the plane. Does flying make you anxious? You aren’t alone! When taking off, try listening to a guided meditation or calming music. Repeat the affirmation “I am safe. I am well.” While up in the air, avoid having a cup of coffee or green tea because caffeine can heighten your anxiety. Instead, drink plenty of water, chat with the person next to you, read a fun book or do a crossword puzzle on the flight! Also, if you enjoy essential oils, Healing Solutions has a Calm Body, Calm Mind blend that might help ease your anxiety.
11. Make sure that you MOVE. If doing a morning yoga or stretch routine isn’t up your alley, sign up for a fitness class at a nearby studio. Most cities have a variety of workouts to offer, and the app called ActiveSoul makes it easy to find them. Download the free app from the AppStore or Google Play, where you can browse the available classes near you, book a spot and go! You can search by location, time or activity type; and you’re able to pay for class through your phone. If you’re not interested in going to a group-fitness class, you can register your wearable device and track a jog or walk outside instead!
These are just a few of the ways that you can stay healthy while traveling. There is so much more that can be done in order to live well wherever you are! With a bit of effort and self-motivation, you can transform your short trip into wellness-oriented travel.
Remember that wherever you go, you have the opportunity to make choices that benefit your mind, body and spirit. You are in charge of your health – no one else is! On your next trip, try some of the tips mentioned above and let us know if they are helpful to you. Or, do you have suggestions of your own for how to travel healthy? Please share with us in the comments below!
blog post written by Rae Ehly
Nest Health Connections
Nest Health Connections is a corporate wellness company revolutionizing health and happiness in the workplace. We create holistic customized wellness programs for employers and their employees.