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Top 10 Tips for Staying Healthy While Traveling

Traveling to new places often takes us away from the norm. These tips will help you stay fit while on the go. 

Stay hydrated:

If you drink water throughout the day, aim to drink 8-8 ounces a glass, or about 2 liters, to prevent dehydration. Fruits such as mangoes, blueberries, papaya, and blackberries not only keep you hydrated but they’re also packed with vitamins and minerals. Notably, these fruits are rich in vitamin C, which plays a role in supporting a healthy immune system while on the go. Earn bonus points by pairing these fruits with a protein source or healthy fat source (such as fruit, a handful of nuts, or Greek yogurt) for optimal glycemic control and satiety. 

Update your vaccinations:

First and foremost, be sure to get the COVID-19 vaccine and booster. If traveling to areas where there is a risk of tropical diseases, consult a travel medicine professional well in advance of your trip and ensure that you have the appropriate vaccinations. 

Get enough sleep:

A 2015 study demonstrated that sleep is important to health, especially when crossing time zones, as disruptions in a person’s circadian rhythm can weaken the immune system. A week before the trip, gradually change your bedtime and wake-up time to match, or at least get closer to, your goal. If that is not possible, eat only light meals, stay hydrated, and avoid alcohol and caffeine during the flight. Once you land, spend time outdoors if possible. Getting some sunshine helps you get used to your new time zone. Be sure to apply sunscreen! 

Don’t forget the first aid kit:

When traveling, especially when traveling with children, it’s helpful to have some basic first aid supplies on hand. Kits include acetaminophen or ibuprofen for pain and fever,  insect repellents containing DEET, antibacterial wipes or gels,  motion sickness remedies, antidiarrheals such as pepto-bismol or immodium, bandages, disinfectants, and antibiotics. must. An ointment called Neosporin. Also, if you are bringing personal medications, put them in your carry-on baggage rather than checked baggage in case your luggage is lost in transit. 

Protects the skin:

You don’t want a painful sunburn to ruin your trip. Pack a hat and parasol and use SPF 30+ sunscreen to protect your skin from the sun’s UVA and UVB rays. The sunburn disappears, but the risk of skin cancer is still increasing. So take this protection seriously. 

Eat Breakfast:

Traveling to new places often requires a break from the usual routine. Aim for at least 20-30 grams of protein, along with complex carbohydrates and healthy fat sources. This will help you start your day off right, stabilize your blood sugar levels, and ensure you’re feeling normal. A great way to get these nutrients in is with avocado on whole-grain bread and scrambled eggs. 

Wash your hands:

Washing your hands regularly is one of the easiest ways to avoid getting sick while traveling. Always wash thoroughly before eating, after using the restroom, and after touching various surfaces (handrails, elevator buttons, countertops, etc.). If you can’t go and clean the restroom, bring hand sanitizer to minimize the risk of catching the virus. 

Nervous Flyer? Practice deep breathing:

If he’s on a plane and he’s scared, there’s a simple way for him to breathe in through his nose, out through his mouth, and count to five each time he inhales and exhales. Slowly deepen each breath and count to 10 until you feel your body relax. You can also try meditating. If you tend to have trouble sleeping during your next flight or have had panic attacks in the air, talk to your doctor or psychiatrist about the possibility of taking anti-anxiety medications while traveling. 

Packs of storable snacks:

Foods such as nuts, freeze-dried edamame, roasted chickpeas, protein bars, and beef jerky are portable and nutritious. Having protein and healthy fat sources on hand will keep your blood sugar normal, and keep you full, alert, and ready to travel. Even if you feel an increase in alertness at first, it will eventually lead to a loss of energy and fatigue.

Hydrate with plenty of water or green tea:

If you drink coffee, have a cup or two early in the day and try to use as little sugar as possible.  exercises. Take the stairs instead of the elevator, use the farthest restroom on the plane, and do one more circle before heading to the gate or rest area. While you’re at your destination, you can walk,  bike, swim, or do some active activity every day.