9 simple tips to stay healthy while traveling

Traveling can be stressful and confusing – time zones, business meetings and sightseeing can all interrupt your usual routine (and throw off your body clock). As incredibly rewarding as travel experiences can be – whether for business or leisure – it’s easy to put your health on the backburner when you’re enjoying the newness and excitement of that new place.

But we have 9 (ridiculously simple) health tips for travelers, so you know exactly how to stay healthy while traveling.

1. Keep boosting your immune system

Along with any medications you take regularly, be sure to take a daily dose of vitamins and supplements to keep your immune system as strong as possible. Planes, trains, and taxis aren’t the most germ-free places, and you’ll want to be armed against any bacteria or viruses you might pick up on your travels.

2. Take time to de-stress

According to the Anxiety Center, prolonged periods of stress can cause flu-like symptoms. Be sure to take time to deal with general stress; even if it’s a work trip, you can set aside time to recharge your batteries and control your stress levels. If the hotel where you are staying has a spa, why not opt ​​for a well-deserved massage after a long day of walking?

3. Keep healthy snacks handy

If you’re a snacker, it’s hard to find healthy snacks on the go (especially if you’re in a foreign destination), but with a little planning, you can ensure that when those cravings strike, you snack on something. healthier. Take a few minutes to pop into a nearby supermarket for healthier snacks like freshly cut fruit or unsalted nuts. Avoid vending machines and quick bites at the cafe.


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4. Take it easy with free food

Who doesn’t love free food? That’s what all inclusive buffet breakfasts are for, isn’t it? Free muffins in conference rooms, meals on planes, or even compliments in your hotel room are all nice to have, but they’re not exactly the healthiest. That’s where these healthy snacks come in. You can still treat yourself to goodies, but be careful how much junk you pile on your plate.

5. Think twice when eating out

You are in a foreign place; of course, you’ll get out into town and get a taste of the local restaurant and bar scene. But you can still do it healthily. Another one of our must-have health tips for travelers is to aim for the most nutritious options available on the menu, even if it’s not the perfect option. Opt for baked rather than fried dishes, salads rather than fries, and avoid creamy sauces. You can even take it a step further and review the restaurant menu before you go so you have an idea of ​​what you can order.

6. Stay hydrated

This has got to be one of the most important health tips for travelers. Whether you’ve just gotten off a flight in the Maldives or are on day three of your vacation in Hawaii, staying hydrated will make your body all the difference. Avoid consuming energy drinks and keep your caffeine intake to a moderate amount, and you will live your best (most hydrated) life.

7. Walk as much as possible

Whether you take the stairs as much as possible, take a leisurely stroll to that nearby restaurant, or even take a walking tour, try to walk as much as you can during your stay. This way, even if you can’t work out in the hotel gym, you still take a few steps.

8. Exercise in your bedroom

If you’re not in the mood for a hotel gym (or if your accommodation doesn’t have one), then a classic at-home exercise routine will do the trick. Every little bit of physical activity counts, whether you’re taking a quick guided yoga class on YouTube or doing a few quick intervals of squats and crunches. Even if you’re feeling sluggish, 15 minutes of light stretching will get your heart rate up and pumping endorphins.

9. Treat yourself

Life is a matter of balance. And being healthy doesn’t mean you have to deprive yourself – especially not when you’re somewhere new and exotic. So plan a drink after work or treat yourself to a gourmet meal in this charming little café that you have been eyeing since your arrival. Planning it means you can look forward to it and have fun without overdoing it.

We hope these travel health tips make a difference on your future trips.

Efrat Marmur is Vice President of Marketing at Air Doctor. Air Doctor is a startup that connects travelers to a global network of 20,000 local doctors through an easy-to-use app, to receive appropriate medical care from anywhere in the world.

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