Traveling Well: Science-Backed Strategies for Staying Healthy on the Go

Maintaining a healthy routine during hectic work travel schedules can often take a backseat. However, with a bit of planning and the right strategies, you can keep your health on track while on the move. Here are some science-backed tips to ensure you stay healthy during your travels:

1. Adopt a Jet Lag Diet

   – A few days before departure, start adjusting your eating schedule to match the time zone of your destination. According to a study published in the journal Sleep, a well-timed meal can help reset the body’s internal clock and mitigate the effects of jet lag. Once en route to your destination, set your watch to local time and adapt your sleep/eat schedule accordingly.

2. Practice Intermittent Fasting

   – Intermittent fasting while traveling can help regulate your circadian rhythms and improve your metabolic health. A study in Cell Metabolism found that intermittent fasting can help adjust the body to a new time zone faster.

3. Utilize Compression Socks

   – Long flights can increase the risk of Deep Vein Thrombosis (DVT). Wearing compression socks can help improve blood circulation and reduce the risk of DVT as per the American College of Chest Physicians.

4. Stay Hydrated with Electrolyte Solutions

   – Traveling, especially flying, can cause dehydration. Alternate water and electrolyte solutions which can help maintain your body’s hydration levels more effectively. Avoid alcohol and caffeine as they worsen dehydration.

5. Practice Mindful Eating

   – It’s easy to overindulge while traveling. Practice mindful eating by paying attention to hunger and fullness cues, and making healthier food choices. Take a few moments to observe and savor each bite – the texture, taste, temperature and feeling. Close your eyes, put on headphones and focus on the sense of taste! Not only is this a moment for self-care and relaxation, but helps lower stress and is a great way to really enjoy the meals you put into planning.

6. Engage in Local Physical Activities

   – Incorporate physical activities unique to the destination you are visiting. Whether it’s hiking, swimming, or exploring the city by bike, engaging in local physical activities can keep you active and allow you to experience the destination in a unique way.

7. Utilize Portable Air Purifiers

   – Air quality can vary greatly from one location to another. Portable HEPA air purifiers are small can help reduce exposure to airborne pollutants and allergens in your room. This is particularly helpful in cities with poor air quality.

8. Opt for Accommodations with Kitchen Facilities

   – Having access to a kitchen allows you to prepare your own meals, ensuring you have control over the ingredients and can maintain a balanced diet while traveling.

9. Practice Nasal Irrigation

   – Nasal irrigation with saline solution can help keep your respiratory tract clear of irritants and infections, especially after long flights. A study in the American Journal of Rhinology & Allergy found that regular nasal irrigation can significantly reduce the symptoms of respiratory ailments. Note: Be sure to use sterilized, distilled water that was properly sealed. Tap water, even when boiled, can contain harmful pathogens.

10. Carry a Travel Health Kit

    – Prepare a travel health kit with essential items such as medications, first-aid supplies, hand sanitizer, and a digital thermometer. Having a well-stocked health kit can help address minor medical issues promptly.

By incorporating these science-backed strategies into your travel routine, you can ensure a healthier and more enjoyable experience on your next adventure. Looking for solutions on caring for staff and guests during an event? Contact us to learn more about how Any1Health can help keep your event healthy and well!