HOW TO STAY HEALTHY WHILE TRAVELING
Spring is often a season of vacations, weekend getaways, and exotic excursions. But for many of us, traveling is also accompanied by a lack of sleep, little to no exercise, and indulging in processed or sugary foods.
It’s important to note that your healing journey won’t halt because you missed a week of workouts or drank three too many glasses of wine. However, we do have some healthy travel tips that will help you stay more or less on track.
Keep scrolling, as our integrative medicine practitioners are revealing how to stay healthy while traveling.
How to Stay Healthy While Traveling
Wondering how to stay healthy while traveling? Here are some tips:
Pack Healthy Travel Snacks
For many of us, vacations and dining out go hand in hand. However, packing healthy travel snacks is a great way to maintain some control over your meals. We recommend keeping the following on hand for whenever hunger strikes:
Artisana Nut Butter Packets. These travel snacks are ideal for balancing blood sugar. Not only are these pre-portioned packets full of protein and healthy fat, but they use simple, organic ingredients in various blends. Pair them with a piece of fruit to keep you feeling full and satisfied until your next meal.
Primal Kitchen Collagen Fuel Packets. Collagen packets are an easy way to boost protein intake. You can blend them into smoothies, mix them into your morning coffee or matcha, or stir them into oatmeal. Regardless, collagen will balance your blood sugar and keep you feeling satisfied and energized.
Paleovalley Beef Sticks. These gut-friendly, clean-protein snacks are ideal for nourishing your body on the go. We love that they’re made with 100% grass-fed/grass-finished beef and naturally fermented, organic spices.
Remember that it’s perfectly okay to indulge while on vacation – just be smart about it! If you want to try a high-calorie dish from that fancy restaurant, consider splitting it with a friend or family member. And instead of a sugary or soda-laden cocktail, opt for a ranch water with a splash of orange or pomegranate juice.
Of course, always make sure to balance your meals (if you had a big lunch, have a lighter dinner), monitor your portion sizes, eat slowly, and savor every bite.
Stay Hydrated
Kate Quintanilla always recommends traveling with a reusable, stainless steel water bottle to ensure you have safe, clean water on hand. And because it’s incredibly easy to become dehydrated while traveling, we also recommend packing electrolytes. (Our favorites are the LMNT packets – which you can purchase from our product and supplement shop.)
Eat Breakfast – But Keep It Simple!
Eating a balanced breakfast regulates your blood sugar, jumpstarts your metabolism, and prevents you from overindulging later in the day. Aim for a breakfast full of protein and fresh fruit. And if your meal contains carbohydrates, pair them with sources of plant-based fat, protein, and fiber.
Move Your Body Whenever You Can
Walking is one of the best ways to explore a new location. We also love trying local yoga studios or fitness classes while on vacation. Additionally, it’s never a bad idea to toss some resistance bands in your suitcase and do an online workout in your free time.
Make a Plan for When You Return
If your vacation was particularly indulgent, make a plan for detoxing upon your return. Our practitioners can help curate a personalized detox plan for your specific body and goals. But generally, that includes detoxifying foods, regular exercise, a trip to the infrared sauna, a Dermashape session, a glutathione IV drip, a detox foot soak, and other things of that nature.
Supplement
Everyone’s supplement routine should depend on their specific body, goals, and circumstances. (And our primary care physicians can help determine the right supplements and dosages for you.) Generally speaking, these are good supplements to pack while traveling:
Immune support. Altered routines, sleep patterns, and dietary changes can weaken your immune system. However, supplementing with nutrients like vitamin C, D3, and zinc can bolster immunity and ward off potential viruses and illnesses.
B Vitamins. B vitamins play a key role in converting food into glucose (aka energy). Therefore, they’re great for combatting fatigue and sustaining energy throughout the day.
Activated Charcoal. This is a tremendous way to relieve diarrhea and intestinal gas – both of which are common among travelers. We recommend Z-Binder by Ortho Molecular.
Probiotics. Similar to activated charcoal, research shows that taking probiotics reduces the risk of traveler’s diarrhea by 15%. Not only that, but probiotics also help prevent constipation and bloating.
Sleep support. Vacations are notorious for disrupting sleep patterns. However, taking magnesium glycinate before bed can help.
Again, make sure to check with your healthcare provider before embarking on a new supplement routine. Certain supplements interfere with medications, and we want to ensure any supplements you take are the right fit for you.
Integrative Primary Care Physician Fort Worth
It’s important to remember that your health and progress won’t deteriorate because you lounged for a week or indulged in some sweet(er) treats. But if you do have a vacation on the calendar, we hope today’s blog post helped you grasp how to stay healthy while traveling.
If you’re interested in personalized suggestions that are tailored to your specific body, lifestyle, and goals, schedule an appointment with our integrative primary care physicians. We’d be happy to curate a personalized healing plan for you and your family.