Traveling nowadays can be very tiring and exhilarating. However, we can still travel whilst maintaining a balanced lifestyle. Here is a quick guide that is going to make your travel experience easier and healthier!  

HYDRATE

Buy and carry a water bottle with you all the time. Hydrating is very important as it helps to regulate our body temperature, prevent infections, delivers essential nutrients to our cells and allows our organs to function properly. Good hydration also improves skin and hair quality, sleep, cognition and mood.

SLEEP

Getting enough sleep when you travel a lot, especially when you visit foreign countries and have different time zones can be very challenging. However, our mind and bodies need a minimum of 7-9 hours of sleep per night to ensure correct body function and maintain a healthy body weight. Sleep allows the body to recover. If you have trouble sleeping because of jet lag, try to take an afternoon nap for no more than 30 minutes and take a magnesium and melatonin supplement before going to sleep to relax the body and calm the mind. 

TAKE VITAMINS

Magnesium is great to reduce anxiety, enhance good sleep, regulate digestion and reduce body aches, headaches as well as increasing levels of serotonin (happiness hormone). Other important supplements that you should always carry around with you are probiotics, to ensure correct gastrointestinal functions, which could alter themselves when we eat different foods, when we deal with a lot of stress and when we lack of sleep.

multivitamins:

Multivitamins are great to boost energy levels, detoxify the body, improve skin and hair health, assure correct nutritional values and promote and maintain bone health.

Vitamin D

Vitamin D helps the body to manage blood sugar levels, improve heart health, facilitate hormone regulation, reinforce the bones, regulate calcium and phosphate, strengthen the immune system and improve overall mood levels. Vitamin D can be taken as a supplement or it can be absorbed naturally by exposing ourselves to the sun and eating good food sources such as: wild salmon, mackerel, eggs, carrots, avocados, mangos, sweet potatoes broccoli and peppers.

Vitamin C

Vitamin C helps to prevent common colds and iron deficiency, supports the immune system, protects the skin from UV damage and is required for collagen production to keep the skin youthful. Great sources can be found in: orange, kiwi, strawberries, kale, Brussel sprouts, tomatoes, lemons, chili peppers, spinach.

DO NOT SKIP YOUR BREAKFAST

Take this opportunity to have a healthy and colourful breakfast. If you are travelling, you will most likely sleep in a hotel. If you have rented a holiday home with your friends or family, you can take this time to go for some local grocery shopping, enjoy your creative breakfast skills or experience and savour the nearest healthy bar. Have some fruits, high protein granola, greek yogurt, omelette with vegetables, avocado with poached eggs on multi-grain brown toast, oatmeal bowls and prefer unsweetened almond, oatmeal and rice milk. Try to opt for protein, iron and healthy fat based breakfasts to keep your body fuelled and powered with high quality food.

DON’T FORGET TO BREATHE, MEDITATE AND EXERCISE

When we have hectic schedules, we forget to do important things that ensure our overall level of wellness. And yes, we forget to breath correctly. Correct breathing is vital to strengthen the immune system, refresh and calm the mind and the body, improve blood circulation and concentration. Every morning and before going to sleep, try to do at least one breathing exercise to quieten your mind and refuel your body. Try to meditate for a minimum of 10 minutes as soon as you get up, to calm your thoughts and physical stress and prepare yourself for the good day ahead.

Move your body and reach your destinations by feet. Take some time to train in the hotel gym if there is one, and treat yourself with a relaxing spa massage. If you do not have a gym room, you can workout in your bedroom or find a lovely outdoors spot and take an online class from one of your favourite Youtube fitness channel or alternatively, you can download a great workout app such as: Nike Training, AloMoves, JSHealth and Kayla Itsines.

DIGITAL DETOX

If you are travelling for work, limiting digital devices use can be difficult, however once you reach your destination, take joy in reading daily newspapers and magazines to keep yourself informed on what is happening in the world and try to read a book before going to sleep, to unplug your brain from the constant social media news and avoid late night screening, which can alterate your sleep.

If you are on holiday, take this time to have a break from all the digital world and enjoy the place where you are. Go for beautiful walks and hikes, take yoga classes, explore your surroundings, organise a biking tour, swim in the sea or in a lake, arrange tennis classes and look for horse riding paths near your area, organise olive oil tasting tours if you happen to be in Italy, Spain, Greece or Portugal and look out for local cooking classes and learn a new delicious dish.

PACK A LITTLE AID KIT

Always carry with you a small aid kit bag and include these real travel safers:

• Stomach ache and Headache medication

• Blisters

• Tissues

• Fever reducer

• Bug spray

• Hand sanitaizers

• Motion sickness remedy

• Sunscreen

• Mosquitos bites cream

• Pain relief medication

• Loperamide tablets such as: Imodium

• Aloe gel for sunburn

CUT AND REDUCE ALCohol AND SUGAR INTAKE and eat healthily:

Alcohol and sugar are packed with high levels of calories. Moreover, alcohol disrupts sleeping patterns. Try to cut out of both and limit alcohol intake to one glass of red wine for dinner. Switch your unhealthy habits by taking a break from toxic foods and drinks and take this chance to opt for healthier options.

Even though sticking to your normal eating habits and superfood meals can be tricky when we are not home, you can still travel abroad bringing with you your favorite protein bars, energy balls and mixed nuts and enjoy a quick delicious snack. When you eat out, try to vary your food choices. Choose a mix of carbohydrates, proteins, good fats and fibres. Experience and appreciate fresh local food.