How to stay healthy while traveling

Staying Healthy On the Road 

Truth be told, our wanderlust is peaking. With summer in full swing, we’ve got the urge to pack our bags, hit the road, and explore new places. But is it possible to stay healthy on the go? And how can you support your hormones while indulging in new foods and experiences? Spoiler alert: yes, it’s possible to stay healthy during travel—and yes, you can nourish your hormones while making unforgettable memories. This guide covers it all.

Cultivating a healthy travel mindset

Before you zip up your suitcase, reflect on what a balanced travel outlook means for you. It’s different for each of us, but generally speaking, it involves striking a balance between routine and fluidity. It necessitates a mix of discipline and enjoyment. Below are a few ways to travel with your health—and happiness—in mind.

• Create a realistic routine: Adapt your health routines to fit your travel schedule, allowing for spontaneity…without completely abandoning your feel-good habits. For example, if you love starting your day with matcha, bring travel sachets with you!
• Have self-compassion: Be kind to yourself as you deviate from your usual wellness routine (it’s temporary!). Travel is a time for enjoyment and exploration. Before bed, reflect on the positive experiences and moments of your trip each day.
• Make time to calm your mind: Travel can be stressful, and things don’t always go according to plan. Carve out a few minutes to meditate, do gentle yoga, or practice deep breathing before your day gets going. Your hormones will thank you. Plus, you’ll be that much better equipped to handle travel situations that go awry!
• Approach an adaptable diet: Allergies aside, enjoy local cuisine and treats you can’t get at home! Savor each bite. For stable blood sugar, split indulgent meals and desserts with your travel companions.
• Incorporate movement in a joyful way: This might mean you prioritize a quick body-weight workout before basking in the sun or going for a post-dinner walk to help with digestion. Along with a boost of endorphins, moderate movement supports hormone balance.

Practical nutrition tips

As mentioned, embrace the opportunity to explore new flavors, dishes, and cuisines. This is two-fold: it enriches your travel experience and it encourages moderation (without deprivation!). 

1. Focus on protein.
   
   Aim for meals that include protein, healthy fats, and fiber. This combo is necessary for stable energy and hormone balance. And when in doubt, make protein a priority! Ask for extra whites in your omelet, swap one sushi roll for sashimi, or choose a pasta dish that comes with chicken, shrimp, or sausage.
   
   
2. Stay hydrated.
   
   Traveling often disrupts our regular hydration habits (which, in turn, can cause constipation!). Dehydration can negatively impact your hormone levels, so carry a water bottle and drink plenty of fluids throughout the day. Pack electrolytes, too!
   
   
3. Bring nutritious, shelf-stable snacks.
   
   These will satisfy hunger when you're in a pinch. Our favorites: grass-fed beef sticks, organic protein bars, pistachios, cashew butter packets, roasted edamame beans, dates, and low-sugar trail mix. Additionally, pack a few baggies with protein powder, oats, and seeds. 

Seed cycling on the go

Speaking of seeds, seed cycling is a natural way to support your menstrual cycle—both at home and on the road. And IYKYK: travel can easily disrupt your monthly flow. Factors like time zone changes, disrupted sleep patterns, and extra stress affect your hormones. In turn, leading to irregular periods/shifts in your cycle.

To keep your seed cycling routine intact while traveling, pre-pack your seed mixes. You can incorporate them a handful of ways:

1. Oatmeal: Grab a bowl of oatmeal at a coffee shop or restaurant and mix in your seeds.
2. Yogurt: Order a side of plain yogurt and spoon your seeds on top.
3. Salads: Sprinkle seeds over your salads for added crunch and health benefits.
4. Sweet snacks: Make a batch of these lemon poppy seed energy bites, samoa cookies, or chocolate bark for a sweet yet nutrient-rich snack. 

Maintain a sleep schedule

Along with movement and nutrition, sleep is vital for hormone regulation. But thanks to disrupted sleep patterns during travel, hormones often take a hit. Although easier said than done, try to stick to a regular sleep schedule. Furthermore, bring items that help you sleep more soundly, like magnesium, a weighted eye mask, earplugs, aromatherapy, and a portable white noise machine.

Check out the rest of our travel health hacks here!