Tips to Feel Your Best While Traveling

I was fortunate enough to travel quite a bit in 2018. From going overseas to Amsterdam, Brussels and Bruges, to bouncing around stateside and visiting places like St. Louis, Iowa, Kansas City, Portland and the Grand Canyon to name a few, it was a busy year. Needless to say, I understand how difficult it can be to feel 100% when you're traveling. Your body can feel out of whack and stress/anxiety may increase, so I've compiled a few tips to help you feel a little better so you can enjoy your travels more!

1. Stay hydrated. It can't be stressed enough, water is so important for your body and health. Our bodies are made up of about two-thirds water, and even being mildly dehydrated can cause uncomfortable or unpleasant symptoms: headache, feeling lightheaded and/or irritable, and difficulty with concentration and alertness.

Carry an empty reusable water bottle with you through airport security and fill it up at the nearest water fountain to save money and reduce plastic! Aim for at least half your body weight in ounces of water per day (e.g. 160-pound person should consume at least 80 ounces of water).

MXLLS

​2. Pack snacks. There's nothing worse than feeling hangry or finding yourself stuck at an airport with limited food options or all the food stalls closed (true story); pack your own snacks, just in case! You don't want your energy to tank, or to feel irritable and cranky while you're traveling (I'm sure your travel companions don't want that either). I recommend packing a carbohydrate-rich food (preferably a good source of fiber) to pair with a protein and/or healthy fat option for long-lasting energy and satiety.

Many convenience stores in the airport, or on the road if you're driving, sell some decent options, but again you may not want to rely solely on that. Fast food or fast casual dining options may also offer a few healthy options, but if you're trying to save money (like me, always) and feel your best, you may want to opt for something less heavy on the stomach. Check out a few combo ideas below:

3. Strengthen your immune system. The stress of traveling, lack of sleep, or simply being exposed to lots of people can increase your chances of getting sick on a trip. Taking steps to strengthen your immune system may help you ward off an unpleasant experience. Here are some tips to keep your immune system functioning its best:

• Stay properly hydrated (see tip #1); dehydration can suppress the immune system

• Aim for 7-8 hours of good, restful sleep every night

• Eat a well-balanced diet with a particular emphasis on certain key nutrients that help the immune system function properly: vitamins A, C, D and E, plus iron and zinc

• Support your gut (see tip #4); about 70% of your immune system resides in your GI tract

4. Support your gut. Not to get too far into the deets, but traveling can throw off your "schedule". Thanks to various factors like hydration status, stress/anxiety, eating different foods, and irregular sleep patterns, you may end up dealing with diarrhea, constipation, or other GI-related issues. Needless to say, that can make for some unpleasant travel experiences. To help support your gut and stay regular:

• Eat probiotic-rich or fermented foods (e.g. plain yogurt, kefir, kombucha, sauerkraut, kimchi, etc.) and prebiotic-rich foods (e.g. onions, garlic, asparagus, bananas, apples, etc.)

• Aim for at least 25-35 g of fiber per day; try to choose a variety of whole grains, beans/legumes, fruits and vegetables

• Sample day: 1 cup oatmeal + 1 banana, 7 g; mixed greens salad + 1 cup cucumbers/tomatoes/bell peppers + 1/4 cup chickpeas, 16 g; 1 apple + 2 tbsp peanut butter, 6 g; 1 cup cooked quinoa + chicken + 1 cup green beans, 8-9 g; total = 37-38 g

• Practice stress-reducing tactics like focusing on taking deep breaths, meditation, yoga or stretching, listening to your favorite music or taking a walk; if you need a little guidance, give the Calm app or Headspace app a try

• Try drinking a warm beverage like black coffee or hot tea first thing in the morning to help stimulate the GI tract to get things moving. If you don't like either of those, you could also try 2 tbsp apple cider vinegar in 6-8 oz water

Happy travels!