How To Stay Healthy When Traveling: A Strategic Guide for Wellness On-the-Go

If you’ve ever struggled to maintain your health while traveling, you’re not alone. I better not talk about my bacterial, viral and tropical disease collection. Things happen when you travel but most of it is preventable. Balancing your travel schedule with healthy habits can and should be done.

So, don't be like me because I learned as I got sick; instead, there are strategic ways to stay healthy on the road. I’ve developed a straightforward approach to help maintain my wellness during my travels. I also happen to change the country I live in, although not that often (every three to seven years or so). Anyway I believe I nailed it all on a simple framework I like to call The TRAVEL Method and it is my pleasure to share it with you.

Before we dive in, check out Blueprint stack, my go-to holistic wellness and travel health secret kit which I take with me absolutely everywhere I travel!

Let’s dive in, I promise it's easy to remember. I made it acrostic:))

Introducing The TRAVEL Method: A Practical Approach to Remain Healthy While Traveling

The TRAVEL method is a structured approach to keeping your health in check while you’re away from home. Also if you are a digital nomad. It stands for:

Time Management

Routine Adaptation

Activity Integration

Vital Nutrition

Emergency Preparedness

Lifestyle Choices

By following this framework, you can maintain a balanced lifestyle and minimize the negative impact of travel on your health.

Here’s how each part of The TRAVEL Method works:

1. Time Management

Managing your time effectively is crucial for maintaining health while traveling. The unpredictability of travel schedules can make it difficult to stick to a routine, so planning is key. Especially if you are jet lagged.

Tips:

Plan Ahead: Schedule your workouts and meals as you would at home. Use travel apps or a planner to map out your daily routine.

Prioritize Sleep: Ensure you get enough rest by setting a consistent bedtime and wake-up time, even if it means adjusting to a new time zone.

Example: Set aside specific times in your day for exercise and meal prep, and stick to these times as closely as possible.

2. Routine Adaptation

Adapting your routine to fit the travel environment helps maintain consistency. While you might not have access to your usual gym or kitchen, you can modify your habits to suit your surroundings.

Tips:

Adapt Exercises: Utilize hotel gyms, pool areas, or even body weight exercises if facilities are limited.

Healthy Eating: Choose healthier options from hotel restaurants or local eateries, and consider packing nutritious snacks. My go-to is my drinking oils which I take everywhere with me. Read more on this here. Also read my blog post on health benefits of yerba mate and green tea here. Get yourself high ployphenole olive oil to drink every day. I drink mine religiously, every day but it has to be a very specific quality and polyphenole content. Here is where I buy it from.

Example: Replace your usual gym workout with a quick body weight circuit in your hotel room or a run in a local park.

3. Activity Integration

Incorporating physical activity into your travel schedule keeps you active without requiring a lot of extra time.

Tips:

Explore Actively: Walk or bike around new destinations instead of relying solely on transportation.

Stretch Breaks: Take short stretching or walking breaks during long flights or road trips.

Example: Opt for walking tours or bike rentals to explore a new city, adding extra movement to your sightseeing.

4. Vital Nutrition

Maintaining good nutrition while traveling is essential for overall health and energy levels. Except if you are in Mexico and want to eat as many tacos as possible. Just kidding:))

Tips:

Pack Healthy Snacks: Bring along items like nuts, seeds, and high polyphenole drinking oil to avoid unhealthy airport snacks. I bring my high polyphenole EVOO absolutely everywhere, packed in smaller bottles depending on the length of my travels. I also take smaller quantities of my entire Blueprint stack with me everywhere I go.

Stay Hydrated: Drink plenty of water and avoid excessive consumption of caffeine or alcohol. Read my blog post on proper hydration here.

Example: Carry a reusable water bottle and refill it throughout the day to stay hydrated.

5. Emergency Preparedness

Being prepared for health emergencies or disruptions in your routine is crucial for maintaining wellness while traveling.

Tips:

First-Aid Kit: Pack a basic first-aid kit with essential medications and supplies.

Know Local Resources: Familiarize yourself with local healthcare facilities or pharmacies at your destination.

Example: Research nearby hospitals or clinics before traveling in case you need medical assistance.

6. Lifestyle Choices

Making mindful lifestyle choices can significantly impact your health during travel.

Tips:

Mindfulness Practices: Incorporate mindfulness or relaxation techniques to manage stress and maintain mental wellness.

Avoid Overindulgence: While it’s okay to enjoy local cuisine, balance indulgent meals with healthier options. Also, diving straight into the street food scene in a new environment is probably not the best idea.

Example: Practice meditation or deep breathing exercises to stay centered and reduce travel-related stress. You may not think you are stressed but your body runs a background program in new environments.

Putting The TRAVEL Method into Practice

Ready to apply The TRAVEL Method on your next trip?

Here’s a simple exercise to get started:

1. Plan Your Schedule: Outline your daily routine, including exercise, meals, and rest.

2. Adapt Your Routine: Identify how you’ll adjust your workouts and eating habits to fit your travel environment.

3. Integrate Activity: Find ways to incorporate physical activity into your travel plans.

4. Pack Smart: Prepare a travel health kit with essential snacks and supplements, water bottles, and first-aid supplies.

5. Research: Look up local resources and wellness options at your destination.

6. Make Mindful Choices: Incorporate mindfulness and balanced eating into your travel lifestyle.

By following this framework, you’ll be well-equipped to maintain your health while traveling. Remember, staying healthy on the road means that you can enjoy your travels.

Action Step For This Week:

Before your next trip, plan out how you’ll implement each part of The TRAVEL Method. Pack your essentials, schedule your routines, and make a list of local resources. See how these strategies work for you and adjust as needed.

Safe travels friends!