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How to Stay Healthy While You Travel

March 9, 2018 by


It is easy to stay in a healthy routine when you are home. You keep to your regular gym schedule, make healthy meals at home, and you know what local places will provide you with healthy options. This consistency of eating healthy and working out probably has you feeling pretty great.

However, when you step away from your comfort zone and start to travel, it is easy to lose track of your healthy habits. From small hotel gyms to constantly having to eat at restaurants, you are probably missing out on your normal healthy routine and on top of that, you’re likely losing some much-needed sleep.

The good thing is, there are ways you can stay on track while you are traveling. When you are able to stick to a plan while you are on-the-go, you will have great feelings of accomplishment because you were able to push through the inconvenience for the sake of your health.

Here are a few ways to maintain your healthy habits, no matter where you are.

Make yourself at home at the hotel.

Sometimes it is hard to fall asleep when you are in a new environment. This is because your brain becomes hyper-alert and aroused when it is in an unfamiliar place. The trick to falling asleep is to convince your body that you are familiar with your surroundings.

Bring a small blanket or something else that reminds you of home when you travel. So can playing favorites when it comes to hotels. Staying at the same chain every time you travel doesn’t just mean loyalty points, it also means your body familiarizes itself with the decor, lighting, and room style?making it feel more like home. When your body feels more familiar with its surroundings, you?re less likely to suffer from the first night effect and get better sleep, says Dasgupta.

Fight jet lag.

If you are traveling to a different time zone, our body may have to play catch up. Your internal body clock is set for a 24 hour day, which regulates your sleep and wake cycles.

That means that if your internal clock thinks it is 2:00 in the morning when it is actually 10:00, you are going to be sleepy and groggy. You will also be likely to suffer from digestion issues and find it hard to fall asleep at an appropriate time.

Your body?s internal clock uses sunlight to regulate itself, so if you land somewhere in the morning, make sure to get outside and be in the sunlight. One way to do this is to go on a walk to start discovering your new surroundings. Use an app to find the local popular running routes and pick out some destinations that you want to see while you are out. Exposing yourself to the sunlight will help reset your internal clock and the added exercise will help you sleep.

Dehydration can also contribute to fatigue and lethargy, so make sure you drink a lot of water while you are traveling. This is extra important if you are at a high-altitude destination where your body isn’t used to the level.

Stick to your nighttime routine.

When you?re traveling, your nights may be busy with dinners and social gatherings. To stay caught up with your sleep, make sure to stick to your normal pre-bedtime routine as much as you can. This will help you wind down as you normally do.

For example, if you usually read a book before going to sleep, make sure you bring your book while you are traveling. This will help your body know that it is time for bed and it will be easier to fall asleep.

Eat as many fruits and vegetables as you can.

Eating too many foods that lack nutritional value while you are on vacation can put your body out of sync. If your diet starts to slip, you may find yourself constipated, bloated, and cramping.

Your best bet is to drink lots of water, exercise as much as you can, and eat fiber-rich foods like oatmeal, fruits, and vegetables.

Indulge just a little bit.

Stay as close to your normal food routine as you can, but still remember that you are on vacation. This means that you have to find a healthy balance. Especially if you can keep your exercise going while on vacation, it is okay if you want to indulge yourself a bit. Just remember that indulgent meals should be eaten slowly and you do not need to eat until you are full.

Don’t forget to exercise.

Research whether your hotel has a gym so you can keep up with your workouts. Many hotels have bigger gyms these days than they used to with almost every accessory you may need. Alternatively, if you prefer to work out in your hotel room, bring with you whatever you may need to do so. Just make sure to bring all of your exercise essentials with you when you travel.

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