We take vacations to relax and unwind, explore new places, and escape from our current routines. However, maintaining your health before, during, and after your trip is crucial to fully enjoy the experience and avoid post-vacation fatigue and sickness.
It’s kind of interesting, I’ve had several friends go on vacation this summer only to wind up getting sick either while on their vacation or upon their return home. My family enjoyed a trip to the east coast and spent the night in 5 different places in 6 nights and were unphased, so it got me thinking. What does my family do that others may not?
Incorporating natural solutions into your travel routine can help ensure you stay healthy and rejuvenated throughout your journey. Here’s how you can achieve that:
BEFORE VACATION: FOUNDATION HEALTH
Boost Your Immune System
A strong immune system is your first line of defense against illness. Prior to your trip, focus on consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Foods high in vitamins C (peppers, broccoli, brussels sprouts and citrus fruits) and E (almonds, peanuts, salmon, butternut squash and avocado), zinc (crab, beef, legumes, cashews and oats), and antioxidants (berries, vegetables, nuts/seeds, beans and chocolate) can bolster your immunity. If you’re into essential oils, consider the doTERRA On Guard+ Protective Blend softgels or Chewable Tablets. If not, try adding a natural supplement like echinacea or elderberry, which are known for their immune-boosting properties.
Hydration is Key
Staying hydrated is essential for overall health. Begin increasing your water intake several days before your departure. The average rule of thumb is to drink half your bodyweight in ounces every day. Flavoring your water with fruits or essential oils can help provide a refreshing taste and encourage higher consumption. Additionally, herbal teas, such as chamomile and peppermint, not only contribute to hydration but also offer calming effects that can help you relax as you prepare for your journey.
Regular Exercise Maintain a regular exercise routine to keep your body in optimal condition. Activities like stretching, yoga, walking, and light strength training can improve your stamina and flexibility, making travel more comfortable. Incorporate exercises that promote circulation, as long periods of sitting during travel can lead to stiffness and discomfort. Pay special attention to your hip flexors and they get shortened with prolonged periods of sitting, which can also cause lower back pain. Try this
simple move.
Adequate Sleep Ensure you’re getting enough sleep in the days leading up to your trip. The average adult requires 7-9 hours. Quality sleep strengthens the immune system and prepares your body for the physical demands of travel. Establish a bedtime routine that includes relaxing activities like reading or taking a warm bath with lavender essential oil. You can read my blog post on
Biohacking Sleep or check out my
Sleep/Pain category for more ideas.
ON VACATION: STAYING HEALTHY
Mindful Eating
While it’s tempting to indulge in ALL local delicacies, strive for some balance while on vacation. Opt for nutrient-dense foods that provide energy and sustain your health in addition to the delicious dishes and treats you’ve been looking forward to. Aim to include a variety of colorful fruits and vegetables in your meals. Carrying healthy snacks like nuts, seeds, and dried fruits can help you avoid falling prey to the temptations that are weren’t expecting or not even wanting.
Stay Active
Incorporate physical activity into your vacation. Explore your destination on foot or by bike, take nature hikes, or try local sports and recreational activities. Regular movement keeps your body energized and helps counteract the effects of travel fatigue. A good practice could be a short 5-minute movement routine in your hotel room and end the evening by stretching before your fall asleep for the night.
Hydrate, Hydrate, Hydrate
Traveling, especially by air, can lead to dehydration. Drink plenty of water and avoid excessive caffeine and alcohol, as they can also contribute to dehydration. Coconut water is an excellent natural option for replenishing electrolytes and staying hydrated. I, personally, travel with my stainless-steel water bottle. I appreciate having a refillable container with me at all times and it really helps to keep it top of mind, cause I don’t want to lug it around for nothing. 😉 I’m also a fan of the doTERRA MetaPWR Recharge Electrolyte Mix. The mix is housed in a convenient sachet that makes them an easy option for travel.
Natural Remedies for Common Travel Ailments
Travel can sometimes lead to minor health issues like digestive discomfort or jet lag. Ginger is a natural remedy for nausea and indigestion (or the amazing doTERRA DigestZen Digestive Blend), while peppermint oil can help alleviate headaches and tension. For jet lag, try grounding your body by sitting, standing or walking barefoot in the grass or sand for at least 20 minutes as soon as you’re able after you’re at your destination. This can help regulate your sleep patterns and get you more accustomed to the new time zone.
Practice Mindfulness & Stress Reduction Traveling can be stressful, especially with unexpected delays or unfamiliar environments. Practice mindfulness techniques such as deep breathing, meditation, or progressive muscle relaxation to stay calm and centered. Aromatherapy with essential oils like doTERRA Adaptiv Calming Blend or Balance Grounding Blend can also promote relaxation and alleviate travel-related stress.
AFTER VACATION: RECOVER & REJUVENATE
Gradual Transition
Whenever possible, give yourself time to transition back to your regular routine. Avoid jumping back into a hectic schedule immediately. If possible, give yourself at least one day to recover from travel fatigue and re-establish your daily habits before heading back to work or your daily grind.
Detox & Hydrate
After indulging in vacation treats and being subjected to billions of environmental threats, focus on detoxifying your body. Start your day with a glass of warm lemon water to stimulate digestion and flush out toxins. Herbal teas, green smoothies, and a diet rich in fiber can aid in detoxification and rejuvenation. Wouldn’t you know it? doTERRA has a great way to support the healthy cleansing and filtering functions of your organs, it’s called Zendocrine Detoxification Complex.
Re-Establish Healthy Habits If you slacked off on vacation, start taking your supplements again. Engage in the physical activities you enjoy and ensure you’re getting sufficient rest each night. If you feel sluggish, gentle stretching can help reinvigorate your body. You should come see me, if you’re in Colorado, I can help you in a multitude of ways with my
AromaStretch™ sessions.
Immune Support
Like with your pre-vacation foundational health, you want to make sure you’re supporting your immune system post-travel with foods and supplements that promote health. Probiotics can make a profound difference to help restore your gut health, either through supplementation, like doTERRA PB Restore ProBiome Complex, or natural sources found in yogurt and fermented foods. Continue taking immune-boosting supplements like vitamin C, zinc, and echinacea.
Mental Well-Being Reflect on your vacation experiences and the positive memories created. If it wasn’t a practice while you were on vacation, try journaling about your trip. It can help you process and cherish the moments. If you feel overwhelmed by coming back to reality, practice mindfulness and relaxation techniques to maintain mental balance. I’ve written several blogs on this topic:
Mental Health,
Mindfulness Hacks, and
Nurturing the Mind-Body Connection to name a few.
Traveling is an enriching experience that can rejuvenate your mind, body, and soul. By focusing on your health before, during, and after your trip, you can maximize the benefits of your journey and minimize any potential health setbacks. Incorporating natural solutions into your routine not only supports your well-being but also enhances your overall travel experience. Prioritize self-care, embrace the adventure, and return home refreshed and revitalized. And don’t forget, many of these things can and, dare I say, probably should be done with consistency throughout your day-to-day life too, not just in preparation for traveling.
xoDanette