How to Stay Healthy While Traveling—A Nutritionist’s Top Tips

If residing out of a suitcase have been a sport, I’d be within the large leagues. Between milestone occasions for household and buddies, work journey, and personal trips, I’ve spent my fair proportion of time on planes this yr. And whereas visiting new places is a privilege, the deviations from routine and normal journey fatigue generally is a blow to our well being and wellbeing. So should you’re questioning the right way to keep wholesome whereas touring, take consolation: I’m in the identical boat. And right this moment, we’re getting solutions.

For on-the-go wellness steerage, I bought in contact with Megan Nash, a Functional Nutrition Practitioner. Due to the cocktail of wellness merchandise in my suitcase, I’ve not too long ago prevented the sluggish, drained, and even sick feeling many people expertise on the way in which residence from the airport. In the present day, Megan’s sharing her suggestions for travel-friendly dietary supplements and meals that enhance wellness, wherever you might be.

Fortunate for me, I journey with Megan so much (she simply so occurs to be my sister!), and I’ve picked up on her knowledgeable wellness hacks alongside the way in which. In her present position as a holistic vitamin well being coach, Megan has expertise serving to folks tweak their habits and shift their life to really feel their finest. With regards to journey, Megan is aware of one of the best instruments the business has to supply and has launched me to some life-changing dietary supplements and meals that I’ve realized to by no means go away residence with out.

Pack Smarter, Not Extra

I’m a packing maximalist. A part of my protection is that I’m a photographer, and equipment often takes up about half my suitcase, nevertheless it’s no secret that I’m often hauling round loads of stuff. That mentioned, I’ve lastly managed to squeeze every part right into a carry-on, and the one objects that make it into my suitcase lately are my ride-or-dies.

Beneath, Megan shares her travel-friendly (and wellness-inclined) packing checklist, together with moveable meals and powders which can be straightforward to tackle the go. Plus, don’t miss her suggestions and tips on the right way to keep wholesome whereas touring.

The Best Supplements for Travel

The world of supplements may be complicated, so I attempt to stick to a couple tried-and-true merchandise that make an impression. I like to recommend working with a practitioner to guage your well being historical past, present weight loss plan, and way of life earlier than diving into dietary supplements, so you’ll be able to perceive what your physique wants. I take advantage of purposeful testing to take a deep dive into shoppers’ hormones, immune system, digestion, detoxing, power manufacturing, and nervous system.

For those who’re , guide a free consultation here. Beneath are a few of the dietary supplements I believe can profit virtually anybody and suggestions for the right way to journey with them.

LMNT Electrolyte Packets

LMNT packets are one of the simplest ways to remain hydrated on the go. The electrolyte mix gives you with the important quantity of sodium, magnesium, and potassium with none of the added sugars or synthetic elements that many different electrolyte powders include.

Digestive Enzymes 

Digestive enzymes assist our our bodies break down meals for optimum absorption. That is particularly essential when touring as we’re oftentimes attempting new meals which can be more durable to digest than what we usually eat at residence. I like this model as a result of they’re in chewable type and you’ll simply journey with them in a ziplock bag or small container.

Magnesium Citrate

Magnesium Citrate is all the time a should in my journey bag. This complement is useful in treating occasional constipation, one thing many individuals wrestle with whereas touring. Take the really helpful dose with eight ounces of water earlier than mattress and also you’ll see extra regularity the next day.

Lypo–Spheric Vitamin C 

Vitamin C is important for supporting a wholesome immune system and total well being. Liposomal types of vitamin C are usually higher absorbed—the primary cause why I like this product a lot.

Athletic Greens Packets

After I’m consuming out at eating places, I’m often not consuming as many fruits, greens, and nutrient-dense meals as I’d when cooking my very own meals. Athletic Greens has 75 important nutritional vitamins and minerals in a single handy journey packet.

Common Woman Fiber Packets

Common Woman fiber packets make an enormous distinction in my digestion when touring. Every packet has 5 grams of soluble fiber and eight billion energetic probiotics that will help you keep common. The powder dissolves clear in liquid with out thickening, so it’s straightforward to throw right into a water bottle, morning espresso, or smoothie.

The Best Travel Snacks To Help You Stick To Your Wellness Goals

While I spend most meals out at restaurants whereas touring, I all the time pack a number of snacks. The meals beneath are nice to have as a backup in case starvation strikes on the airport or should you’re seeking to save just a little cash on meals. You’ll discover that I don’t have any bars on this checklist. That’s not as a result of bars ought to be labeled as unhealthy, however normally, I’d moderately shoppers eat actual, unprocessed meals each time they’ll.

Artisana Nut Butter Packets

Artisana nut butter packs are my go-to blood sugar-balancing journey snack. I like this model as a result of it makes use of easy natural elements (actually simply nuts!) with quite a lot of blends. Every pre-portioned packet is loaded with protein and wholesome fats to maintain you full and happy till your subsequent meal. Get pleasure from with a bit of fruit, on high of seed porridge, or just by itself!

Primal Kitchen Collagen Gas Packets

Collagen packets are such a straightforward technique to get added protein into your morning. Whether or not blended right into a smoothie, blended into espresso or nut milk, or stirred into oatmeal or porridge, the collagen will assist steadiness your blood sugar and preserve you full. Bonus factors for tasting scrumptious and selling wholesome hair, pores and skin, and nails.

Sturdy Espresso Firm Journey Packs

Sticking to my regular espresso routine whereas touring is a should, and when I discovered these instantaneous espresso packets, I used to be immediately hooked. Every packet accommodates natural, non-GMO, mold-free, instantaneous espresso with MCT oil powder. The added l-theanine and adaptogens will enable you get that caffeine repair with out the added jitters or crashes. Combine into scorching or chilly water for an instantaneous latte!

NOW Meals Vanilla Monk Fruit Drops

Monk fruit is a pure, sugar-free, and calorie-free sweetener that has little or no impression on blood sugar. I like to preserve the liquid model in my purse each time I need to add a contact of sweetness to my drink with out the added sugar.

Healthy Travel-Friendly Recipes

DIY Seed Porridge

That is my favourite meal substitute to deliver after I’m on the go. I deliver a baggie crammed with chia seeds, flaxseeds, and collagen protein that I’ll switch to a cup and add scorching water after I’m able to eat. I like how straightforward this recipe is to organize, pack, and make whereas touring. Merely combine with cinnamon and monk fruit drops for a scrumptious and fiber-filled instantaneous porridge. I like to high mine with an Artisana nut butter pack or a sprinkle of granola for an additional crunch.

Homemade Nut and Seed Granola

I like to make an enormous batch of grain-free granola earlier than journeys. It may be eaten by the handful, loved with nut milk, or sprinkled on high of coconut yogurt or a smoothie. This straightforward recipe can function a snack, meal, or perhaps a dessert to fulfill your candy tooth. Combine shredded coconut, seeds, and maple syrup in a big bowl and roast at 300 levels till golden brown. Retailer in an hermetic container and throw it in your journey bag.

Tips and Tricks on How To Stay Healthy While Traveling

At the end of the day, travel is about expanding your horizons and letting loose. We all need room to indulge in delicious meals, take a break from our workouts, and step away from all the supplements. Rather than being a strict list of rules, the advice below is meant to help gently guide you toward your health goals while on the go. Plus, if some of these tips don’t fit your lifestyle, feel free to leave them behind! It’s all about what works best for you.

• Stay hydrated. Traveling with a reusable water bottle helps ensure I have water on hand. My favorite brand is Hydroflask.
• Move your body whenever you can. Opt to take the stairs instead of the elevator or walk instead of taking a taxi.
• Get a good sweat in. Support your body’s natural detoxification processes by engaging in an outdoor activity or sitting in an infrared sauna or steam room.
• Relax. Traveling can sometimes bring on added stress. Remind yourself that this is a time to relax, rewind, and spend time with loved ones.

Do you have any travel products you swear by? Share your advice in the comments!