Nothing can ruin an idyllic getaway quite like a bout of illness, but you certainly don’t just have to cross your fingers and hope for the best when travelling. There’s a lot that you can do to stay healthy and active.
This includes preparing and taking steps to deal with challenges associated with travel that are known to impair sleep, digestion, and expose you to increased risk of infections.
It’s hard to get food that is nutritious when you’re on a long flight or out exploring, so pack a few bags of trail mix with nuts and seeds like almonds, walnuts, and roasted pumpkin seeds, as well as dried fruits like raisins and cranberries. These healthy snacks will help fill you up between meals, while giving you plenty of nutrition, making it easier to avoid junk foods that may otherwise be the only available option.
If you are currently following a clinical weight loss plan, travel can easily disrupt your progress. For those utilising newer medical treatments, such as GLP-1 drugs for obesity and weight loss, it is vital to plan ahead. Ensure you have proper storage for medications and prioritise nutrient-dense, smaller meals to manage the slowed digestion often associated with these treatments, especially when trying rich local cuisines.
Try to eat foods that are good for your gut health, including prebiotic and probiotic foods. Foods such as whole grains and fresh fruit are particularly good sources of prebiotics, which support the growth of healthy gut bacteria, while probiotic foods include the likes of yogurt, sauerkraut, and kombucha, which contain live cultures of healthy gut bacteria.
A large part of the travel experience is sampling the local cuisine, which is also usually a good way to get balanced nutrition. Just try to look for restaurants that are highly rated with reputations for good hygiene and food quality. Choose dishes that mainly include whole foods with plenty of fruits and veggies, while avoiding uncooked foods such as raw veg salads or sushi as far as possible.
Sampling the local spirits is as much a part of the travel experience as is soaking in the sights and sounds, so enjoy it, but drink wisely. Limit your alcohol intake by pacing yourself and drinking plenty of water. Avoid binge drinking at all costs.
Recovering from jet lag can be quite a challenge, but with some preparation, you can make it a lot easier. Start by adjusting your daily schedule gradually to synch up with your destination time about a week or two before you plan to travel. The simplest way is to use apps like Time shifter or Jet Lag Rooster for personalised guidance.
Good sleep hygiene typically involves avoiding any environmental exposure or activity that can disrupt your natural sleep-wake cycle, making it harder to sleep on time and enjoy quality sleep. This means that a few hours before going to bed, you should prepare yourself for sleep by avoiding exposure to digital screens, strenuous activities, and caffeinated beverages, instead dimming the lights and enjoying relaxing activities such as a soak in a hot tub or meditation.
While it can be tempting to take sleep medications if you have trouble going to bed on time, melatonin is a much safer and more sustainable choice. Melatonin is a natural hormone that your body produces to prepare for sleep, and this process can be disrupted with travel as your circadian rhythm takes some time adjusting to the new time zone.
Hygiene standards vary greatly across the world, and it’s important that you understand what you’re getting into before you travel. Food safety, water quality, and basic sanitation practices might be inadequate in many developing or underdeveloped countries, so take precautions in advance. For example, it’s best to stick with bottled, canned, and packaged food and beverages in some locations where diseases like cholera and typhoid are endemic.
If COVID taught us anything, it’s the importance of frequent and thorough handwashing to lower the risk of infections. Obviously, this is only needed if you’re travelling on public transport and are using communal spaces where you are likely to use high contact surfaces.
While you should socialise and enjoy the company of locals and fellow-travellers when on vacation, it’s best to limit unnecessary physical contact and avoid places that are overcrowded. When planning your itinerary, try to schedule visits to crowded sights during off-peak hours and opt for open-air venues instead of closed spaces.
Nutrition Hacks for Healthy Travel
Carry a Snack Pack
It’s hard to get food that is nutritious when you’re on a long flight or out exploring, so pack a few bags of trail mix with nuts and seeds like almonds, walnuts, and roasted pumpkin seeds, as well as dried fruits like raisins and cranberries. These healthy snacks will help fill you up between meals, while giving you plenty of nutrition, making it easier to avoid junk foods that may otherwise be the only available option.
Maintain Your Weight Management Routine
If you are currently following a clinical weight loss plan, travel can easily disrupt your progress. For those utilising newer medical treatments, such as GLP-1 drugs for obesity and weight loss, it is vital to plan ahead. Ensure you have proper storage for medications and prioritise nutrient-dense, smaller meals to manage the slowed digestion often associated with these treatments, especially when trying rich local cuisines.
Support Your Gut Health
Try to eat foods that are good for your gut health, including prebiotic and probiotic foods. Foods such as whole grains and fresh fruit are particularly good sources of prebiotics, which support the growth of healthy gut bacteria, while probiotic foods include the likes of yogurt, sauerkraut, and kombucha, which contain live cultures of healthy gut bacteria.
Enjoy Local Cuisine with Caution
A large part of the travel experience is sampling the local cuisine, which is also usually a good way to get balanced nutrition. Just try to look for restaurants that are highly rated with reputations for good hygiene and food quality. Choose dishes that mainly include whole foods with plenty of fruits and veggies, while avoiding uncooked foods such as raw veg salads or sushi as far as possible.
Drink Wisely
Sampling the local spirits is as much a part of the travel experience as is soaking in the sights and sounds, so enjoy it, but drink wisely. Limit your alcohol intake by pacing yourself and drinking plenty of water. Avoid binge drinking at all costs.
Sleep Hacks for Healthy Travel
Train Yourself in Advance
Recovering from jet lag can be quite a challenge, but with some preparation, you can make it a lot easier. Start by adjusting your daily schedule gradually to synch up with your destination time about a week or two before you plan to travel. The simplest way is to use apps like Time shifter or Jet Lag Rooster for personalised guidance.
Adopt Sleep Hygiene Habits
Good sleep hygiene typically involves avoiding any environmental exposure or activity that can disrupt your natural sleep-wake cycle, making it harder to sleep on time and enjoy quality sleep. This means that a few hours before going to bed, you should prepare yourself for sleep by avoiding exposure to digital screens, strenuous activities, and caffeinated beverages, instead dimming the lights and enjoying relaxing activities such as a soak in a hot tub or meditation.
Carry Melatonin Supplements
While it can be tempting to take sleep medications if you have trouble going to bed on time, melatonin is a much safer and more sustainable choice. Melatonin is a natural hormone that your body produces to prepare for sleep, and this process can be disrupted with travel as your circadian rhythm takes some time adjusting to the new time zone.
Hygiene Hacks for Healthy Travel
Learn About Local Hygiene Standards
Hygiene standards vary greatly across the world, and it’s important that you understand what you’re getting into before you travel. Food safety, water quality, and basic sanitation practices might be inadequate in many developing or underdeveloped countries, so take precautions in advance. For example, it’s best to stick with bottled, canned, and packaged food and beverages in some locations where diseases like cholera and typhoid are endemic.
Wash Your Hands Frequently
If COVID taught us anything, it’s the importance of frequent and thorough handwashing to lower the risk of infections. Obviously, this is only needed if you’re travelling on public transport and are using communal spaces where you are likely to use high contact surfaces.
Limit Exposure to Crowds
While you should socialise and enjoy the company of locals and fellow-travellers when on vacation, it’s best to limit unnecessary physical contact and avoid places that are overcrowded. When planning your itinerary, try to schedule visits to crowded sights during off-peak hours and opt for open-air venues instead of closed spaces.
(Photo credits: Rhamely)
