Your Healthy Holiday Survival Guide: Finding Balance On the Go
- by Christiane Matey
- Blog, Healthy Living
The holiday season is upon us, which means a whirlwind of travel plans, packed airports, and enough social gatherings to make you question your sanity. But fear not! Staying healthy and balanced when you’re constantly on the go doesn’t have to feel like trying to fold a fitted sheet.
Ten Tips to Stay Healthy, Happy, and (Mostly) Sane
With these tips (and a little humor), you can conquer the chaos and actually enjoy the holidays. Remember, staying healthy and happy doesn’t mean being perfect—it’s about making choices that keep you grounded and energized. So, grab your favorite travel mug, pack some healthy snacks, and let’s navigate the holiday madness with a smile (or at least without losing our minds).
1. Hydrate Often and Properly
Why it Matters:
Dehydration is one of the most common issues when traveling. Dry airplane cabins are basically moisture-sucking vacuums, and when it comes to stealing your hydration, warmer climates are sneakier than your eight-year-old trying to catch a peek at Santa on Christmas Eve. Staying consistently hydrated helps your body function optimally and wards off common travel-related issues like headaches, irritability, dry skin, and fatigue.
How to Make it Happen:
Bring a reusable water bottle and sip often—set alarms on your phone if you need a gentle reminder to stay hydrated throughout the day. Feeling stressed or sweaty? Add a pinch of Himalayan pink salt or an electrolyte tablet to your water to replenish your minerals. And while espresso and sugary drinks are tempting, the temporary jolt isn’t worth the inevitable crash.
2. Eat Mindfully and Plan Ahead
Why it Matters:
Your health goals don’t magically take a vacation just because you did—they’re along for the ride, whether you’re ready or not. Most likely, airport food courts and restaurant menus won’t align with those goals, as they typically offer convenience over nutrition. By planning ahead, it’s easier to resist that overly tempting airport cake display. Having healthy options on hand not only saves you from unnecessary indulgences but also keeps your energy steady for the journey ahead.
How to Make it Happen:
Pack pre-portioned healthy snacks like nuts, fruits, and protein bars (because who has time for hanger?). Order balanced meals with lean proteins, healthy fats, and fiber to keep you fueled and satisfied when dining out. Load up on the vegetables, but make sure they aren’t swimming in butter or some mystery sauce that could undo your healthy intentions. If you’re unsure about menu options, ask the server for modifications or suggestions that align with your goals—they’re usually happy to help!
3. Support Your Immune System
Why it Matters:
Travel exposes you to a veritable smorgasbord of germs. Between recycled air on airplanes, high-touch surfaces like tray tables and armrests, and bustling crowds in airports, train stations, and rest stops, it’s easy to encounter viruses and bacteria you’re not used to. It’s no wonder many people return from their trips with unwanted souvenirs like a cold or the flu. Taking proactive steps to bolster your defenses is crucial to staying healthy on the go.
How to Make it Happen:
Strengthening your immune system with foods rich in vitamin C, like citrus fruits, bell peppers, and strawberries, gives your body a powerful boost to fight off infections. Support your immune cell function by pairing vitamin-C-packed foods with zinc-rich options, such as pumpkin seeds, beans, and lentils. For added protection, consider incorporating immune-boosting supplements like echinacea or elderberry extract. And don’t forget about probiotics. These beneficial bacteria not only support gut health but also boost overall immunity.
4. Incorporate Movement into Your Day
Why it Matters:
Long periods of sitting—whether on planes, trains, or in cars—can do more than leave you feeling stiff. Prolonged inactivity slows blood circulation, increasing the risk of swelling, discomfort, and even more serious issues like deep vein thrombosis (DVT) on long-haul trips. Add in the fatigue from staying in one position for too long, and you’ve got a recipe for feeling less than your best upon arrival.
How to Make it Happen:
Staying active, even in small ways, keeps your body energized. Get up and walk around whenever possible. Stretch regularly. Walk the aisle on the plane and smile at all the babies (bonus points if you dodge the beverage cart). Simple exercises like shoulder rolls, neck stretches, and leg lifts can keep blood flowing. If you’re staying in a hotel, look for a gym or take a brisk walk outside to stretch your legs. Sun Salutations pair nicely with terrible hotel carpet patterns, too.
5. Prioritize Sleep
Why it Matters:
Lack of sleep = crankiness, and no one wants to be that traveler. Sleep deprivation also interferes with digestion, leading to discomfort (and uncomfortable public bathroom situations). Perhaps most importantly, poor sleep weakens your immune system, leaving you more vulnerable to catching colds, flu, or other illnesses while on the go. Prioritizing rest during travel is essential for keeping your body and mind in top shape, allowing you to fully embrace your holiday adventures.
How to Make it Happen:
Create a calming bedtime routine to signal your body that it’s time to wind down. Consider using natural sleep aids like melatonin, lavender essential oil, or chamomile tea to ease into rest and help you relax after a busy day of travel. Maintain a consistent sleep schedule as much as possible, and try to sleep in a dark, quiet environment to promote deeper, more restorative sleep. If you’re in a noisy hotel or Aunt Doris snores, consider bringing earplugs or a white noise machine to block out distractions and create a peaceful atmosphere.
6. Mind Your Stress Levels
Why it Matters:
Traveling can be a thrilling experience, but it also comes with its fair share of stressors. From the unpredictability of flight delays and cancellations to missing luggage, travel can send even the most Zen of us into a tailspin. The chaos of airports, crowded trains, or unfamiliar streets can overwhelm your senses, making it hard to stay calm and focused. All these factors can leave you feeling mentally drained and on edge, so managing stress while traveling is key to staying healthy and enjoying your journey.
How to Make it Happen:
To keep your stress in check, start by incorporating deep breathing exercises or short meditation sessions into your day. Apps like Headspace or Calm offer guided techniques that can help you relax and regain focus. If you’re feeling overwhelmed, take a moment to practice mindfulness—whether it’s paying attention to your breath, savoring each bite of your meal, or simply observing the sights and sounds around you. These small practices can help you stay grounded and calm during stressful moments. When all else fails, shut your eyes and channel your inner Zen master—or at least your inner “trying my best not to scream” traveler.
7. Keep Your Skin Nourished
Why It Matters:
Traveling exposes your skin to a variety of harsh conditions that can leave it dry, irritated, or dull. Dehydration from travel only adds to the problem, reducing your skin’s elasticity and making it more prone to wrinkles and irritation. Changes in skincare routines or skipping your usual products can further disrupt your skin’s balance, leaving it vulnerable.
How to Make It Happen:
Pack a natural moisturizer in your travel bag and apply it regularly to keep your skin hydrated and protected from environmental stressors. Consider using a refreshing facial mist during long flights or layovers to revitalize tired skin instantly. Always apply sunscreen if you’re heading outdoors, even if it’s cloudy, as UV rays can damage your skin regardless of the weather. Staying hydrated will help your skin maintain its glow and elasticity from the inside out. Lastly, pack travel-sized versions of your favorite skincare products to avoid surprises.
8. Support Your Digestion
Why It Matters
Travel has a way of throwing your gut into chaos, kind of like that one relative who brings up politics at dinner. Changes in time zones, unfamiliar foods, and disrupted routines can all lead to bloating, constipation, or indigestion. Add travel stress and potential dehydration, and your digestive system might feel like it’s on a rollercoaster. Taking care of your gut is essential not just for comfort but also because a healthy gut supports overall immunity and energy levels.
How to Make It Happen:
Probiotics are your gut’s BFF. They help maintain a balanced microbiome and ward off digestive woes. Sip on soothing ginger or peppermint tea to calm nausea or digestive turbulence (pun intended). Be mindful of your portions when eating, as overeating or consuming rich, unfamiliar foods can exacerbate bloating and discomfort. Packing fiber-rich snacks like fruits, vegetables, and whole grains will keep your system moving and help you avoid feeling sluggish.
9. Stay Balanced with Adaptogens
Why It Matters:
Because travel stress is real, and coffee isn’t the answer. Travel wreaks havoc on your body’s natural rhythms, from sleep-wake cycles to energy levels, leaving you feeling out of sync. Over time, this imbalance can make it harder to stay energized and focused, turning your travel experience into more of a challenge than a joy. Supporting your body’s ability to adapt is crucial for maintaining balance.
How to Make It Happen:
Adaptogens like ashwagandha, rhodiola, and holy basil are your secret weapons for combating travel-related stress and restoring balance. These powerful herbs help regulate your body’s stress response, making it easier to stay calm and energized despite disruptions. They’re available in various forms, including supplements, teas, and powders, so you can choose what works best for your travel routine. Start incorporating adaptogens a few days before and during your travels to help your mind and body adjust easily.
10. Practice Gratitude and Stay Present
Why It Matters:
Constantly being on the move or out of your comfort zone can leave you mentally drained. Prioritizing your mental well-being ensures you can stay present, balanced, and grateful for the unique opportunities that come with traveling and holiday togetherness.
How to Make It Happen:
Gratitude is free, easy, and surprisingly good for your mental health. Try starting or ending your day with a moment of appreciation to set a positive tone. Take a few minutes to reflect on your experiences, the new memories you’re making, or the personal growth that comes with stepping out of your comfort zone. Incorporating mindfulness, such as focusing on your surroundings or practicing deep breathing, can help you stay grounded and calm, too.
Healthy Holidays Made Simple
Integrating these ten tips into your holiday routine will help support your body, mind, and spirit, so you can stay healthy and balanced. Remember to embrace each moment, even the weird ones (looking at you, 4 a.m. airport karaoke guy). It’s all part of the adventure! This holiday season, let your travels be filled with joy and wellness!
