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Top 9 Healthy Travel Tips for On-the-go Travelers

  • 4 min read

Summertime is here! You’ve probably made your plans as to where you are going to spend your vacation and that’s great! But have you included your plans to stay healthy during your travel? 

With exhausting flights, indulging in food, and little time for exercise, traveling can take its toll. How will you stay fit while enjoying your #BestAdventureEver?

We have listed 8 items to serve as your guide so you can stay healthy during travel.

1. Never Underestimate the Value of Sleep

 

A man sleeping

 

The most important thing you can do while traveling is sleep. When you’re physically traveling, crossing time zones, carrying luggage to and from destinations, walking all day, and so forth, your body needs a lot of rest to recharge for the next day. As much as possible, do not make your itinerary too aggressive limiting your sleep time. Remember that there’s a link between your mood and sleep. If you lack sleep, you tend to be irritated and feel more tired. Try making the first day of your trip as your resting day and plan all other activities the next day or so.

2. Switch Off From Gadgets During Travel

 

A man in an airplane holding his phone

 

It is recommended to shut off all your gadgets, turn off the TV screen, drink a glass of water, put on a face mask, stick in earplugs, breathe deeply, meditate, and then go to sleep. This will help you unwind and set the mood for your adventure. You have a lot of time to indulge yourself with gadgets but give yourself a break from these gadgets when traveling to your preferred destination and focus on relaxing.

3. ‚ÄúGood Food‚ÄĚ Only

 

Hands holding a tacos meal

 

Travel tends to favor quick junk food or heavy luxury food. According to Andrew Evans, National Geographic‚Äôs Digital Nomad, ‚ÄúWhen you don‚Äôt have a choice about what you‚Äôre eating, then it comes down to making bad options less bad.‚ÄĚ It is best to also plan ahead of time when deciding on your itinerary. Airline food may be filled with fats and oils so its better pack your own meals such as a bag of almonds, beef jerky, and other healthy foods that don‚Äôt take up too much room. Always keep in mind that you have decided to travel to unwind and experience overall wellness so try not to ruin your wellness with an unhealthy diet.

4. Eat Veggies and Fruits When You Can

 

several buckets of fruit

 

Choose a vegetarian dish or add a salad to balance your meal. You can also buy your own veggies or ready-made salad from the grocery store. Buy fruit at the grocery store and eat them for breakfast or as healthy snacks throughout the day. Bananas, apples, and oranges are good fruits with a variety of vitamins and are accessible at many grocery stores.

5. Hydrate Yourself

 

a man sitting and drinking from a cup

 

Your travel may include a lot of walking around and straining activities so you need water to hydrate yourself. Remember that flying, switching weather patterns, changing time zones, or even just sitting in airports or hotels are dehydrating. Carry a water bottle with you at all times. Drink enough water even though it may not be convenient to find public restrooms on the road. The more water you drink, the easier and more enjoyable the trip will be.

6. Less Alcohol and Sweet Drinks

 

Two men clinking glasses

 

Obviously, these are hard to avoid, especially when your goal is to enjoy the nightlife of the place you are visiting but it is best to cut down on them. Alcohol and non-alcoholic sweet drinks are packed with calories. Alcohol is also known to disrupt the sleep cycle. It is understood that you’re away from work and want to enjoy a drink or two during your vacation, however, you should enjoy in moderation.

7. Equip Yourself with Wetnaps and Hand Sanitizer

 

a close up of a person's hands putting some hand sanitizers

 

When you’re traveling, it is possible that water and soap may not always be available You may be exposed to dirty bacteria when walking or being in contact with people, objects, doors, etc. and the last thing you want to do is eat with unclean hands. Always be ready with wet naps and hand sanitizer, especially before and after meals.

8. Protect Your Skin

 

a girl with sun cream on her back

 

It is suggested to always use a sunscreen with at least an SPF of 30. Even if it’s not sunny outside, it's still best to use for protection. Reapply sunscreen every two hours if possible. When you’re traveling near the forest, lakes, and places with a large population of insects and mosquitoes, insect repellant should be applied to your skin to help prevent bites.

9. Supplement Should be the On the Top of Your List

A healthy balanced meal with all the essential vitamins when traveling may not be easy to achieve so we recommend taking a supplement with you to help support your immune system. You're allowed to pack your vitamins/supplements in your check-in luggage, but it's highly recommended that you bring them with you in your carry-on ‚Äď because you never know if your luggage might be delayed or go missing. Several supplements may be helpful when traveling but we recommend getting a good Omega-3 supplement for all-around wellness.

According to the University of Maryland Medical Center, Omega-3 Fish Oil has essential fatty acids such as EPA and DHA  that help maintain heart, brain, joint, eye and skin health. However,  it may be tough to find foods rich in omega 3 during your trip. Eliminate the issue of seeking out these foods by adding a fish oil supplement like Nature’s Branch Triple Strength Omega-3 Fish Oil supplement. 

 

a collage of photos with Nature‚Äôs Branch Omega 3 Fish oil Supplement a girl looking at a tourist map. Image texts that says ‚ÄúStay healthy during your travel‚ÄĚ with Different Product Badges

 

Nature’s Branch Triple Strength Fish Oil contains 2,500mg of molecularly distilled fish oil with a subtle lemon flavor is third-party tested for safety, purity, and quality. No Metals and no toxins. Our burpless and easy to swallow softgel capsules are suitable for consumption by men and women for everyday supplementation. Our unique fish oil formula also contains over three times more fish oil than many other leading brands for a premium omega 3 experience.

We hope that you enjoy your Summer escapade and stay healthy! Feel free to share your own health tips when traveling that you find effective in the comment section below! We would love to hear them.

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