Health hacks for traveling
Live empowered: set boundaries and boost well-being.
Staying healthy on the road
‘Tis the season for holiday jet setting and road tripping. With that in mind, there’s no better time to utilize tips and tricks for staying nourished on the go.
For many of us, the holidays entail long hours in some sort of vehicle (and if we’re lucky, we wind up in a warm, relaxing place). At any rate, this time of year is one of celebration. But it can also bring its fair share of travel-related—and family-related—challenges. Between unpredictable food options, an abundance of sugar, and disrupted routines, keeping your well-being intact can feel like an uphill climb.
Without further ado, we’re here to help you navigate December with your health and happiness intact. From keeping your blood sugar balanced to making sure you’re prepared for food emergencies, we’ve got you covered. Rest assured, you can prioritize your well-being even when your routine is far from normal.
Staying healthy on the road
As mentioned, traveling often means hours of sitting. Not to mention, irregular mealtimes and exposure to new environments. So, how can you stay well in an unfamiliar routine?
- Stay hydrated. Dehydration can lead to fatigue and other health issues. Carry a reusable water bottle and refill it frequently, especially if you're flying. And don’t forget your electrolytes.
- Move often. Even if you’re on a long plane ride, set an alarm every 30-60 minutes to get up and walk down the aisle. This will improve blood sugar and overall circulation. If you’re on a road trip, aim to stop every 60-90 minutes to take a brisk, 5-minute walk.
- Pack healthy snacks. Bring nutritious snacks like nuts, seeds, and fruit to avoid relying on unhealthy airport or gas station options. More on this, below!
- Keep your hands clean. Of course, during travel, you're exposed to various germs. Regularly wash your hands and consider bringing organic, non-toxic hand sanitizing wipes with you.
- Prepare for restful sleep. Whether that means packing a sleeping mask, earplugs, or a travel white noise machine, set yourself up for quality sleep.
How to travel with blood sugar in mind
First and foremost, why is stable blood sugar important? Because it’s our master controller. Ultimately, we feel our best when our blood sugar is balanced—not too high, not too low. This helps keep our brain functioning optimally and our energy levels stable. However, when it’s out of whack, blood sugar can lead to short-term issues as well as long-term conditions, like diabetes and PCOS.
While traveling, changes in diet, activity levels, and environment (temperature, altitude, etc.) can affect blood glucose levels. Therefore, how can you keep your blood sugar in check while living out of a suitcase?
- Plan ahead
This includes packing healthy snacks and researching restaurants and food options at your destination! Typically, it’s easy to find carb-rich snacks at the airport and while traveling, so focus on packing protein and fat-forward snacks. A few favorites: nut butter packets, pistachios, roasted chickpeas, low-glycemic protein bars, and no-sugar-added jerky.
- Order protein.
When possible, choose restaurants that offer healthy options—salads, grilled meats, and vegetable dishes. However, this isn’t always in your control. Instead, think savory over sweet, split dishes with your fellow travelers (like pancakes and fries), and if you stop by a smoothie shop, ask for an extra scoop of protein powder and opt for lower-sugar fruits, like berries.
- Start your meal with veggies.
Fiber-rich vegetables, like leafy greens, collard greens, and broccoli, are fabulous for blood sugar management. They help slow the absorption of starches and sugars. If you’re at a pizza restaurant, for example, start with caprese salad or leafy greens with olive oil and vinegar. There’s no need to say no to the bread basket but enjoy your bread (with butter or olive oil) after you’ve had veggies and/or protein.
- Go for a walk.
One of the most powerful ways to keep blood sugar in check is to get your steps in. Walking encourages our muscles to soak up extra glucose floating around in our bloodstream, which in turn lowers blood glucose levels. A 10-20 minute post-meal walk can do wonders. Can’t go for a walk? Have a dance party!
Snacks that satisfy
Inevitably, food emergencies can strike when you’re on the road. In turn, leaving you with limited (and often not-so-satisfying) options. Come prepared by packing these convenient snacks with you:
- Trail mix: 2 cups nuts (walnuts, roasted almonds, pecans, etc.) + ½ cup dried, unsulfured apricots + ½ cup pumpkin seeds + ½ cup dark chocolate chips + ½ cup unsweetened coconut chips.
- Nut butter packs: Grab a few of your favorite almond, sunflower, or peanut butter packets (ideally, with no added sugar or oils, like Artisana).
- Oatmeal baggies: Pre-make bags of oatmeal with oats, Beeya seeds, protein powder, and cinnamon. When you need a satisfying snack or breakfast, add the contents to a container, pour in hot water, and drizzle a nut butter packet on top.
Need more snack inspo? We have savory and sweet options for you!
Some of our favorites from the week
We’re always balancing our proteins, fats, and healthy carbs in each plate. Here’s an egg white stir fry with cauliflower, olives, avocado, and berries.
Here’s Kaya’s post-workout snack. Birch Benders keto mix, egg whites, and protein powder.
Don’t forget your magnesium
When it comes to staying healthy on the road, pack your supplements. Yes, that includes your magnesium! Given that traveling is often stressful, magnesium can help. It’s known to relax muscles and calm the nervous system, making your travels less taxing on your mental well-being. Plus, it can help with sleep.
Magnesium regulates melatonin, a hormone that controls our sleep-wake cycles. Lastly, it can help maintain regular bowel movements—something that many of us struggle with during travel. Keep your digestive system functioning smoothly with beeyavibe.
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