Traveling should be fun and relaxing – but the thought of disrupting all your routines and healthy habits can feel stressful. Here are some practical tips to be less thrown off and feel your best while vacationing this summer.
Why Should You Pack Your Own Snacks? – While trying local foods and restaurants is one of the best parts of traveling to a new place, it’s helpful to bring nutritious and enjoyable snacks with you. This way, you don’t have to go hungry or rely on fast food if you’re in an area with fewer good options (at an airport or on a road trip, for example). This is also helpful for when you have a later reservation and need something to tide you over, or when you’re out all day and are not stopping for a meal yet. Some ideas of travel-friendly snacks include nuts, dried or fresh fruit, high quality protein bars, crunchy bean snacks (like dry roasted edamame), and seed crackers.
Why Is It Important To Maintain An Eating Routine? – Just because you’re not in your normal day-to-day schedule, doesn’t mean you have to abandon your typical meal schedule. The mealtimes might be slightly different than normal, but I still recommend sticking to some kind of breakfast, lunch, and dinner routine (even if that might look something more like a brunch, substantial snack, later dinner). Our bodies like consistency, so the more consistent you can be, the less thrown off your system (i.e. digestion, regularity, sleep) will feel.
What Are “Non-Negotiables,” And Why Do You Need Them? – I like to think of non-negotiables as ~3 things that you can do every day no matter where you are. Some examples are drinking a glass of water first thing in the morning or including a vegetable in at least 1 meal each day. These can be done whether you’re in a hotel, at a friend’s house, in a foreign country—they are accessible and simple but will give you a sense of stability when you’re out of your normal routine and environment.
Why Is Staying Hydrated So Pivotal? – Lots of factors are different when you’re traveling, which can already lead to some negative side effects like constipation. When you’re out all day and not in your home or office with an accessible water dispenser, it’s easy to forget to drink water. Combine that with summer heat, dry air on airplanes, and likely an increased intake of salty foods and/or alcohol while on vacation, and dehydration is easy to come by. Some ways to prevent getting dehydrated are bringing a refillable water bottle with you on your travels, drinking a big glass first thing in the morning— “water before coffee”, and making sure to have water with all meals (even if you’re also getting a fun beverage, like a coffee drink or a cocktail).
Why Is Movement So Important? – While you might not be able to access your usual local Pilates studio while you’re out of town, it doesn’t mean you have to become sedentary. Walking is a great way to explore a new city, as is checking out a local fitness studio. There are also so many great online fitness platforms as well as YouTube that have a plethora of classes that range in length and type of exercise – there is truly something for everyone, and many of these resources are free. Even a 5- or 10-minute virtual class will help you stay consistent with movement goals.
Hope everyone enjoys all the travel they have planned this summer—just remember that it doesn’t have to be a free-for-all that leaves you feeling like you need a vacation from your vacation! Staying consistent while away will help you feel that much better when you get back.
Reach out to dietitian@cardiologistnyc.com for more specific and individualized tips!
