Have you ever felt like you needed a vacation from your vacation?
I know I have. It doesn’t matter if you had a relaxing vacation or one that was action-packed. Once you’re home, you can feel drained – both mentally and physically.
Recently, I returned from beautiful Sedona, Arizona. What I love so much about that place is there’s no shortage of healthy food. Plus, there’s plenty of outdoor activities and hiking. And I’m so energized when I’m in that part of the country.
Sounds perfect? Right. Unfortunately, that 2-hour time change took some time to adjust.
After traveling for 7 years of my old career, I finally learned how doable it is to remain healthy – during and after a trip.
4 Steps To Overcome The Travel Blues And Remain Healthy While Traveling
To overcome the travel blues (especially after you return from your trip), follow these simple tips. No longer do you have to take a vacation after your vacation.
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1. Get Ahead Of Your Jet Lag
Jet lag is a very real thing, and it can last for a few days (depending on how many time zones you cross and how much effort you put into making sure the transition is smooth).
One of the best things you can do for yourself while battling jet lag is to get natural light therapy. That means sunlight!
Sunlight influences your body’s internal clock, also known as your circadian rhythm. When you’re traveling any amount of distance, especially to a different time zone, your body needs to adjust. Once you acclimate to the new-to-you sunlight schedule, your body will wake up and fall asleep at the appropriate times.
To prepare, start adjusting your sleep schedule a few days before you travel. However, this can be a little difficult if your work hours lack flexibility. So a lot of times, it’s easier to adjust once you reach your destination.
Morning sunlight exposure can help you adjust to the new time zones. But if you combine some sort of outdoor exercise (like walking), your body will adjust more quickly.
2. Don’t Forget To Pack Your Favorite Supplements
Here are some of the must-haves for my packing list. With these products and supplements, my body adjusts to travel and recuperates more quickly once I’m back home.
When I travel, I bring my healthy coffee that’s infused with an adaptogen called Ganoderma. The ancients referred to it as the “King of Herbs” and for a good reason. The caffeine from the coffee helps me start my day energized. And the Ganoderma helps balance stress that could come as a side effect of jet lag or travel in general.
The naturally occurring hormone in your body that your brain produces to counter wakefulness and stress is called melatonin. As it is associated with the circadian rhythm, sun and artificial lights can block its production.
However, melatonin supplements can be very beneficial to take before bed. It helps balance out the effects of stress from your travel-filled day.
Towels your body wind down in the evening, it’s best to take it about 30 minutes before bedtime. If you have extra trouble sleeping while traveling, you can increase the dose a bit. But if you’re new to melatonin, you can start as little as 1 milligram and still feel the benefits.
Along with messing with your sleep, air travel also changes the bacteria in your gut. So it’s normal to notice cravings, changes in your appetite, or even difficulty pooping.
If you’re a frequent flyer, make sure you have a good, high-dose probiotic on hand.
Is your struggle with gut health preventing you from living your best life? Get in touch with me today to get started on your journey to a happy, healthy, and whole you.
Daily Greens & Detox
Eating enough vegetables can be difficult while traveling. While it may be easy to eat right, expect your meals to not be as balanced as you’d like.
Try to bring a daily greens powder and detox formula with protein with you. These two things help you get enough nutrients while pulling out toxins that you’re exposed to while traveling or eating out too much. When traveling, add in a couple of different formulas and add a handful of nuts or an avocado. And that turns into a great healthy breakfast you wouldn’t have access to otherwise.
This daily form of detox is something I share with my clients so that they understand how to implement routines to stay healthy long term.
It’s pretty difficult to avoid eating out while on the road. But we have to think about the food we consume in restaurants. The quality is likely not the same as what we consume in our homes. A digestive enzyme can help you digest foods more efficiently.
Furthermore, we all have a tendency to be a little more lenient on the foods we allow on our plates while traveling. So if and when that happens, you want to make sure you give your body the best chance to digest efficiently.
3. Make A Practical Meal Plan You Can Stick To
Another way to set yourself up for success while traveling is to eat as many healthy, home-cooked meals as possible. For instance, try to stay in a place with a kitchen. This way, you can prepare at least one healthy meal there each day. It’s easy to stop by a local grocery store and grab a whole chicken, avocado, boiled eggs, raw vegetables, fruits, and a healthy salad dressing like Primal Kitchen.
Don’t allow snack attacks ruin your healthy eating. It’s a good idea to carry plenty of healthy snacks like single-serving packets of almond butter, coconut butter, protein bars, and meat sticks.
Electrolytes are always good to have on hand because traveling in itself can be dehydrating. This is especially true if your trip will include a day(s) of adventure. So be prepared to keep yourself hydrated.
Do you find sticking to a wellness plan challenging? Then contact me today to learn how I can customize a plan just for you, cheer on your success, and also hold you accountable.
4. Take Care Of Your Body Before, During, & After Travel Days
The absolute best way to stay healthy while you’re traveling and after you return home is to take care of your body the best you can.
For starters, make sure you’re getting proper amounts of sleep. When you wake up, get sunlight in the mornings and again in the afternoons. It’s also a good idea to take an evening walk to help balance your blood sugar before bed.
But of course, enjoy your vacation. Splurge a little on meals, but eat as healthy as you can and limit your alcohol intake. And don’t forget to pack a few supplements to support your body’s needs.
When you return home, give yourself a day to recuperate. Plan ahead to avoid having a lot of meetings on your calendar. Instead, use it as a day to catch up on emails and take it easy.
Once you’re home, get back on track with healthy, home-cooked meals full of plenty of whole foods and good nutrition. And, leave time in your schedule to go on morning walks and do restorative exercises to help reset those circadian rhythms.
Additionally, you may want to schedule a massage to help move your lymphatic system. I usually like to schedule mine at the end of the week when I return.
Do you have your own favorite travel hacks to get back on track? If so, I’d love to hear from you in the comments below!
Ready To Implement Routines To Use At Home & On The Road To Remain Healthy While Traveling?
Travel should be fun, but it shouldn’t set you back when it comes to your health progress.
After all, the best way to enjoy your life, whether at home or on the road, is to keep your body and mind healthy. If you’re ready to start experiencing the life God intended for you, then we should talk. Apply for a complimentary call with me today. If your goals are a good fit for my program, then I will invite you to transform your health with me as your guide.