Often we spend weeks (if not months) trying to look and feel our best for when we go on vacation, and then think it’s ok to completely let go once you’re there. You find yourself relishing a third scoop of gelato, unwinding with endless poolside cocktails, and attacking the pastry counter at the breakfast buffet — we’ll all been there, done that.
It’s normal, because we think of travel as time off. Time off from work, from our mundane daily routines, and from our health/fitness plans.
Now, don’t get me wrong, vacation time is a great, really the best way to unwind — even research says that you should most definitely take time off from work. But, the idea is to have a great time with wonderful experiences, and return refreshed, rejuvenated, and with a fresh perspective — not dreading a “detox.” We don’t want to let a few days of vacation set you back weeks in terms of your health.
If you don’t want your vacation time to undo all your efforts, we’ve put together some ways in which you can be mindful during travel. These suggestions will help you make the most of your vacation time with plenty of opportunity to relax and enjoy your time off, but without compromising on your health.
How to stay healthy when traveling:
PLANNING A VACATION
One of the best ways you can stay healthy while on holiday is by choosing a destination that encourages a healthy mindset. It’s no doubt that being in a place where you’re bound to be active is going to be helpful. For example, pick a beach town where you’ll go swimming or enjoy water sports in the ocean; or someplace with great weather where you can go hiking. Smaller towns and cities where you can walk everywhere are great too — you’ll get in some active time without really trying, and explore the destination too.
ON THE PLANE
Airplanes and airports are strange places that put you in a time warp. It’s hard to keep up with your regular eating schedule, especially if you’re traveling across time zones. One of the best ways to stay healthy on the plane is by staying hydrated. Drink TONS of water, especially on long haul flights, as it will keep your insides and your skin hydrated and help minimise jet lag. And even though the free booze might help you get into vacation mode, it’s best if skipped.
It’s also a good idea to bring your own plane snacks, though some people swear by intermittent fasting to help them deal with digestive issues caused by flying. Intermittent fasting on flights is when you don’t eat anything for the entire duration of your flight (only drink lots of water), and break your fast by eating a nutrient rich, full of healthy fat snack right after.
ONCE YOU ARRIVE
Though it’s tempting to just sleep in after you’ve arrived at your hotel or Airbnb because you’re tired from traveling (especially when you’ve switched time zones), try to get in some light walking. It helps you stretch your legs after a long flight to reduce inflammation, gets you acclimatised to the time zone and local weather, and is also a great way to explore the neighbourhood. Maybe you’ll find a cute café or wine bar in the process!
DRINK WATER
Staying hydrated is always important, traveling or not. Flights however, with their lower cabin pressures and temperature controlled environments, can specially trigger dehydration. Make sure you know where to get drinking water from once you arrive — if the tap water is safe, the hotel provides you with water bottles, or you need to buy your own. Get that out of the way first. Carry water when you’re out exploring in the sun all day so you can stay hydrated — and we hate to say it, but beers don’t count.
WHEN YOU’RE OUT AND ABOUT
Walking is the undoubtedly the best way to explore any new destination. It’s also a foolproof way of getting in some exercise without having to carve out time for it. I know there are people out there who use the hotel gym while on vacation, but honestly, who are they?! Similar to what we said about picking a destination, pick activities that allow you to get moving. Sign up for a snorkelling class, unwind with sunset yoga on the beach, take a cycling or walking tour!
WHAT TO DO WHEN YOU’RE HUNGRY
Always eat breakfast, and carry snacks so you don’t binge on junk pre-packaged food at every single tourist trap — hit the local market or grocery store, buy things like fruit, dates, nuts, energy bars etc. Explore the local street food market if that’s a thing there.
DURING MEAL TIMES
Probably one of the most exciting parts of the travel experience is dining out, and you definitely don’t want to miss out. We recommend going out to eat and exploring the local cuisine! Do your research, find restaurants that work with your needs if you’re following a special diet, and just enjoy of the local produce in abundance.
The key here is to sample fresh, seasonal, local cuisines as much as possible — the quality of the food and produce will be so much better if you’re eating the local cuisine, as opposed to eating at the same old fast-food chain restaurant that’s there everywhere. That means eating fresh homemade pasta in Italy, nourishing ramen bowls in Japan, and plates full of salty olives and cheese anywhere in the Mediterranean region!
If you’re going away for a longer period and staying in an Airbnb with access to a kitchen, consider cooking a few meals. Nothing fancy, or time consuming — it’s so quick to put together an avocado toast or scrambled eggs for breakfast, or pack an easy lunch sandwich if you’re going to be out exploring all day. Weather permitting, pack a picnic lunch with cheeses, breads, and other stuff, and enjoy it at the local park or riverside.
To maintain some form of schedule, try to eat balanced meals and at regular mealtimes. Enjoy decadences like alcohol and dessert but in moderation.
PACE YOURSELF
With food, alcohol, and trying to squeeze in too many things into your day! If your vacation schedule looks as hectic as your regular schedule with tons of calendar markings, sticky notes and checklists, it’s probably giving you more anxiety than helping you unwind. While traveling itself can be hectic, take things at an easy pace at your destination. Plan ahead, but go with the flow once you’re there. And most importantly, if things don’t go according to plan (and you find yourself straying from being healthy), don’t stress — you always have time to reset.
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