So you are planning a trip. How exciting! No matter how much you prepare and plan, travel can often disrupt your body care and health routines. Struggling with issues such as constipation, jet lag, or low energy can put a damper on fun. Let’s look at some healthy travel tips and ways to overcome those issues for a more comfortable and pleasant trip.
Staying Hydrated
Preventing constipation doesn’t have to be stressful. Number one is to stay hydrated before, during, and after your trip. Carry a water bottle and keep it filled. Avoid excessive alcohol and caffeine, as they can be dehydrating. Pack fiber-rich snacks like apples, pears, dried prunes, nuts, seeds, or whole-grain crackers.
Try to stay as active as possible by moving around during layovers or taking walks if you’re on a road trip. On long flights, stand up and stretch regularly. Plan bathroom breaks if you’re prone to constipation to avoid holding it in.
Take time to use the restroom before long stretches of travel. An additional preventative to constipation is taking probiotic supplements or eating fermented foods like yogurt or kefir to support gut health.
Yes, we love our fun foods and sweets during vacation, like snack foods and desserts; however, they can actually make constipation worse. Common culprits include cheese, sweets, meats, pizza, processed foods, chips, and ice cream. Moderation is the rule here.
Managing Jet Lag
No one wants to be a party pooper when you arrive at your destination. You may find yourself dragging if you are experiencing jet lag. Managing jet lag can be easier than you think. Adjusting your sleep patterns pre-trip can help you gradually shift your sleep schedule to align with your destination’s time zone. Drinking water consistently and staying hydrated as you travel prevents dehydration, which can worsen jet lag. Avoid excessive caffeine or alcohol; either of these can interfere with sleep and exacerbate jet lag symptoms.
Plan your flight wisely by scheduling them to arrive during the day so you can stay active upon arrival. Once at your destination, try spending time outdoors in the sun to help reset your internal clock. Need a little help sleeping? Consider using melatonin supplements to adjust your sleep cycle*. (*Do this with guidance from a healthcare provider.)
Keeping Energy Levels Up
Another challenge during travel is keeping your energy up. There are great ways to boost energy while on the road, in flight, or during destination activities. Do your best to eat balanced meals, including a mix of proteins, healthy fats, and complex carbs to sustain energy levels. Limit sugar and processed foods which can lead to energy crashes. Pack portable snacks like trail mix, protein bars, or fresh fruit to keep you going.
There are natural energy boosters available that can help support energy levels during travel. Try ginseng or B-complex vitamins.
Prioritizing Sleep
After an active day, prioritize sleep. A good night’s sleep will reduce jet lag symptoms and help keep energy levels consistent. Bring a neck pillow, eye mask, and earplugs, tools for promoting restful sleep. Keep your room cool at night. Avoid electronic devices such as smartphones, TVs, and e-readers for at least an hour before going to bed.
Remember to wear breathable, loose-fitting clothes and comfortable shoes for long journeys. If you are traveling through different temperature zones, dress in layers to maintain a comfortable body temperature.
Travel Healthy, Enjoy Fully
Travel may be challenging or even stressful, but armed with a healthful plan, you’ll arrive at your destination energized and ready to have fun! Pack healthy snacks, plan for movement breaks, and bring along sleep essentials to ensure you’re ready for every adventure. With these tips in mind, you’ll be ready to face any travel challenges and fully enjoy the journey ahead. Safe travels!
