Travel Wellness Guide: Tips for Staying Healthy and Energized on the Go
I love to travel, but it can take a toll on your health and energy levels. I always aim to be proactive with my health to make sure I can be fully present, enjoy my time wherever I am, and make sure when I get home I can hop right back into my routine. I find the more consistent I stay with my eating habits and workouts, the easier it is to reintegrate when I get back.
Whether you’re heading somewhere for work or vacation, these 7 travel tips will help you stay healthy, fueled, and ready to make the most of your adventure!
1.Boost Your Immune System
Staying healthy while traveling is way harder than it should be these days. I focus a lot on immune system support when I travel, starting a day or two before I leave sometimes. Here are some tips to boost your immune system:
Golden Milk Latte with almond milk @ Frothy Monkey in Nashville
Ginger Tea and Golden Milk Lattes: Start your day with a cup of ginger tea or a golden milk latte. These beverages are packed with anti-inflammatory properties with ginger, turmeric, cinnamon, local honey, etc. that can help ward off illness, reduce inflammation from travel or settle an upset stomach. Ginger chews are also great for nausea.
Peppermint Tea or Saje Peppermint Roller: I always keep peppermint on hand for tummy aches or nausea. The Saje Peppermint roller is amazing for headache relief! I put it on my forehead and the sides of my neck. It will tingle and offer a cooling effect!
Immune-Boosting Shots and CBD Drinks: Incorporate ginger shots, turmeric shots, and CBD-infused drinks like Recess into your routine for an extra health kick and nervous system support. I usually can find them at a grocery or health food store.
Superfoods: Add superfoods to your smoothies like spirulina or enjoy an açaí bowl for breakfast. These nutrient-dense foods can help keep your immune system strong. You can also opt for fresh fruit and produce local to the region you’re in for antioxidant support!
Local Honey: Consuming local honey can help your body adapt to new environments and reduce the risk of allergies.
2. Stay Fueled
Keeping your energy levels up is essential, especially when dealing with new time zones and long travel days. I always travel with snacks so I don’t get hangry and try to do at least one stop at a grocery store to make sure I have what I need to feel my best throughout the trip.
Elite Plane Snacks: Snacking on the right foods can make a huge difference in how you feel during and after your flight. Here are some elite plane snacks I’ve been loving:
Siete is my favorite brand of snacks! Whole ingredients and no seed oils!
Nuts: A great source of healthy fats and protein. Everything bagel nuts from Trader Joe’s are incredible!
Simple Mills Almond Flour Crackers: Made with wholesome ingredients and perfect for a crunchy snack, I always have these with me when I travel
Chomp Sticks: These meat sticks are high in protein and easy to pack. My favorite is the beef flavor, and you can always buy them in bulk from Amazon.
Aloha Protein Bars: These bars provide a good mix of protein and fiber to keep you satisfied. My favorite flavor is the chocolate caramel pecan.
Remedy Protein Beverage: A convenient way to ensure you’re getting enough protein while on the go and available in most grocery stores. I even found some at the Nashville airport recently!
My secret travel weapon if I’m eating out a lot and not getting enough fiber or greens is Smooth Move tea to reduce discomfort and bloating. IYKYK.
Eat Well: If you’re staying somewhere with a kitchen, take advantage of it. Stock up on healthy snacks and ingredients for your favorite meals. This will help you stick to your dietary preferences and avoid unhealthy temptations.
Protein-Forward Meals: Opt for meals that prioritize protein to keep you full and energized. Seriously – add protein to every meal. Avocado toast with a hard boiled egg is a delicious and nutritious option to start your day and pretty easy to find anywhere. If you want more insight on why protein is so important and how to get enough in while traveling, check out this podcast: Kelly Leveque’s Ultimate Guide to Summer Wellness
3. Prioritize Rest
Getting enough rest is crucial for maintaining your health while traveling. I know it’s so tempting to be constantly making the most of wherever you end up, but it’s so important to take some time for yourself each evening to unwind. Take some time for yourself each evening to unwind. Whether it’s reading a book or practicing meditation, make sure you have a calming routine. Also, aim for quality sleep each night. Use sleep masks and earplugs if necessary to block out light and noise. I usually find a white noise recording on Spotify or travel with a small white noise machine. If you’re having trouble sleeping while away, try these Lemme Sleep gummies! Be warned though: they’re super powerful. I only take a half of a gummy.
4. Support Your Body with Supplements
Consider adding these supplements to your travel routine to stay healthy:
Magnesium: Helps with relaxation and muscle recovery.
Elderberry: Known for its immune-boosting properties.
Ashwagandha: Helps manage stress and supports overall well-being.
Turmeric and Cinnamon: Add these spices to your coffee for their anti-inflammatory benefits.
Spanish Black Radish: Supports liver health. Your liver is your detox organ, and if you’re traveling you’re likely in contact with more pollutants and toxins than normal. Supporting liver function is helpful to combat a toxin overload!
Immunity Spray: Immunity sprays can provide an extra layer of protection against germs, and I’ve been loving this one.
5. Stay Hydrated
Hydration is key to feeling your best. My go-to electrolytes are LMNT or Ultima (passionfruit flavor duh) because they taste great and have 0 sugar. These electrolyte supplements can help you stay hydrated and maintain your energy levels. Note: check with your doctor before consuming LMNT because it’s pretty high in sodium.
6. Reduce Sugar and Alcohol
I am all for letting loose and enjoying yourself on vacation, but if your body is run down, sugar can further weaken your immune system. Cutting back on sugar and alcohol can help you stay healthy and feel better overall. If you do consume alcohol, opt for drinks without a ton of sugar or limit yourself to 2 drinks per day. Make sure to hydrate well and consider using hangover patches to mitigate the effects. I use a brand called The Good Patch - Rescue but there are many out there to choose from. And don’t forget what I said about rest! Getting enough sleep is essential for recovery.
7. Move Your Body
Staying active while traveling can help you feel energized and reduce stress. It’s great to do with friends and family, and gives you an opportunity to try something new and make great memories! It also makes it easier for you to get back into your workout routine when you get home. Here are some of my favorite ways to incorporate movement when I travel.
I spy cute little deers across the pond!
Nature Walks: Explore your destination by going on a nature walk. Fresh air and sunshine never disappoint!
Mall Walks: If the weather isn’t great, walk around a local mall to window shop, stay cool, and on your feet.
FORM App: I love using this app for quick and travel-friendly workouts. Most require no to minimal equipment like bands or ankle weights that are easy to pack for trips. They range from 20-30 minutes so they’re super easy to fit into even a busy day.
New Workout Classes: Try a workout class in your destination to mix things up. I love to try out new gyms or fitness methods in the location I’m visiting. I usually gravitate towards pilates or boxing, because it’s different from what I do at home!
My goal while traveling is to feel great before, during and after a trip! By incorporating these travel hacks into your routine, you can maintain your health, energy, and overall well-being, no matter where your adventures take you. I hope this helps you make the most of your journey and be as present as possible!
So in summary…
Boost your immune system with herbs like turmeric and ginger
Stay fueled with fresh, local, protein packed meals
Prioritize rest
Support your body with supplements
Stay hydrated
Reduce sugar and alcohol intake
Move your body!
If you want more travel tips, I loved these podcast episodes:
The Dream Bigger Podcast: Solo Episode: Post Flight Reset Routine, Pilates By Amanda Mexico Retreat Recap, Travel Tips, & More
Transform: How to Master Your Travel Routines with the Samis
