Vacation is a time to relax, explore new places, and enjoy a break from your daily routine. However, it's also easy to let healthy habits slip away during this time. With a little planning and mindful choices, you can maintain your wellness while still enjoying all that your vacation has to offer. Continue reading below for some tips to help you stay on track during your travels this summer and beyond!
1. Make Smart Food Choices
Travel can be dehydrating, especially when flying or spending time in hot climates, therefore aim to drink at least 8-11 glasses of water each day. Carry your reusable water bottle with you and refill it regularly. Limit sugary drinks, such as sodas, sugary cocktails, and other high-calorie beverages. Opt for water, herbal teas, or sparkling water with a splash of fruit juice instead. Drink alcohol and caffeine in moderation as both can dehydrate you. In addition, include fruits and vegetables with high water content, such as cucumbers, watermelon, and oranges.
When it comes to food, eating well keeps your energy levels stable and supports overall health. You can do this by focusing on balanced meals. Include a source of lean protein such as chicken, fish, tofu, or beans in each meal. Add healthy fats like avocado, nuts, seeds, or olive oil. Fill half your plate with vegetables or salads to ensure you’re getting enough fiber. Opt for whole grains like brown rice, quinoa, whole-wheat bread, or oatmeal instead of refined grains. Practice portion control by splitting larger portions with travel companions or order smaller appetizer portions and eating slowly - savoring each bite and listening to your body’s hunger and fullness cues.
If it’s possible to cook while on vacation, great! If not, make smart restaurant choices. When dining out, start with a salad or vegetable-based soup to fill up on fiber and nutrients. Choose grilled, baked, or steamed dishes instead of fried or breaded options. Ask for sauces and dressings on the side so you can control the amount you use. Don’t be afraid to ask for modifications, such as swapping fries for a side salad or requesting less oil or butter in your dish.
Finally keep healthy snacks handy. Healthy snacks help you avoid unhealthy options when you get hungry between meals. Pack nuts, seeds, dried fruit, whole-grain crackers, or yogurt for easy access. Pick up local fruits to have on hand for a quick, nutritious snack and bring portable protein options like hard-boiled eggs, string cheese, or turkey jerky.
2. Keep Moving
Regular physical activity boosts your mood, energy, and health. This is important every day, even while relaxing away! First tip - walk as much as possible. Explore new areas on foot, take the stairs, or go for a morning hike/walk/jog. Use the resort/hotel gym for some weights or indoor cardio. No gym? No problem! Get creative with a TRX, resistance bands, small weights, or bodyweight strength exercises in your room (or better yet outside). If you need some inspiration, check out my bodyweight strength classes on YouTube. Yoga and stretching are also great options and can be done anywhere!
When planning your itinerary, look for options that keep you moving, such as snorkeling, kayaking, or exploring a city by bike. Ensure you pack weather appropriate exercise clothes and comfortable shoes that will support your desired activities.
3. Prioritize Sleep
Adequate rest is essential for recovery and overall well-being, therefore when traveling don’t take a vacation from your healthy sleep habits. Even when away from home, it’s important to maintain a consistent schedule by trying to go to bed and wake up at the same time each day. Traveling across time zones can disrupt your sleep patterns and leave you feeling tired and out of sync. Try easing into the new time zone before you travel to help your body adjust more smoothly. Do this by gradually moving your bedtime and wake-up time closer to the schedule of your destination a few days before your trip. Meaning begin to go to bed earlier and get up earlier, or vice-versa depending on the direction you'll be traveling in, to get your body used to the new time zone before you have to live in it. Maintaining a consistent routine can signal to your body that it's time to sleep, even in a new time zone.
To ensure you get good quality sleep while away, make your sleep space conducive to rest by ensuring it’s cool, dark, and quiet. Use earplugs and an eye mask if needed. If you have trouble falling asleep, wind down with a calming routine, such as reading, praying, or meditating, before bed.
4. Manage Stress
Traveling can be stressful, and managing stress is key to maintaining your wellness. Practice mindfulness through deep breathing, meditation, or yoga to stay calm and centered. Consider unplugging from your devices and spend time in nature to admire the beauty surrounding you. Being outside and connecting with nature can be very grounding and good for your mental health. Next, be adaptable and go with the flow. Unexpected changes are part of travel and a super rigid schedule can lead to additional stress. Finally, take time for yourself. Whether it’s a quiet walk, a massage, or simply relaxing by the pool, ensure you have moments of relaxation.
5. Make Memories
Traveling is a great time to step outside of your comfort zone and make lifelong memories. Spend quality time with the people you’re traveling with by sharing new experiences that can enhance your trip. Be open to meeting new friends and engaging with locals. It can enrich your travel experience. Try new foods, explore new areas on foot or bike, try a new sport or activity, or do something unique to the area you’re traveling to. Though the vacation is finite, the memories you make along the way can last a lifetime!
Maintaining healthy habits while on vacation doesn't mean missing out on fun. With a little planning and mindful choices, you can enjoy your time away while keeping your wellness on track. Remember to stay hydrated, eat balanced meals, stay active, prioritize sleep, manage stress, and make memories. By incorporating these tips, you can return from your vacation feeling refreshed, rejuvenated, and healthy. Happy travels!
Until next time....Eat Well. Live Well. Be Well.
Dianna
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