Travel can throw us off balance – we all notice this in different ways. Our bodies feel more fatigued, sore, and cramped because travel often correlates with long periods of stagnation; our digestion is thrown off by inconsistent mealtimes and food that is outside of our normal diet. These inconsistencies can result in a weakened immune system, uncharacteristic tiredness, and insomnia.
Particularly if you are in the midst of changing your diet or implementing a new health plan, travel can push you off track when you don’t make the effort to maintain healthy habits on the road. Whether traveling for business or vacation, it is worth putting in some preparation before you leave and packing to combat the unhealthy side effects of travel.
Pack a Journal
The odd hours of a flight or the tiring mental blur of a long drive can make your brain foggy and your focus short. On a business trip this can cause an unproductive work day, and on a vacation it can decrease the energy you have for new experiences. Setting aside 5 minutes per day to sit down and write can be surprisingly beneficial for your focus.
While traveling, it is common to be constantly stimulated, which makes it easy to lose your center and feel out of sorts or unlike yourself. Sitting down for 5 minutes in the morning or early afternoon can give your mind the opportunity to focus on one thing: how you’re feeling. Putting your thoughts and emotions into words can release the stress around those feelings, and make it clear to you how to handle the rest of your day. It may seem like you can do the same mental work without the activity of writing, but physically organizing your thoughts in a journal can work wonders you’d never imagine.
While journaling daily may be the best way to reflect for many, a daily meditative practice could work better for others. For beginners, guided meditation may be the easiest way to start your day in a mindful state. The Calm app is an awesome resource for a variety of meditation options, or you can look up some introduction to meditation videos on Youtube. Start small with short sessions to create your new habit, and stick to that habit while you travel!
Pack a couple essential oils and herbs
This may seem silly to some, but scents can greatly improve your mood or focus in the short term, and can even help with motion sickness or nausea. Sweet Orange oil and Peppermint oil are great for instantly zapping away brain fog, and their scents are pleasant enough not to be overwhelmingly strong in a public environment like an airplane. If they still smell overbearing to you in full strength, get a tiny travel bottle to dilute the oil into. Dabbing a drop or two of the full strength or diluted oil onto the outside of your hand, on your wrist, or at your temples can diffuse the stale air on the plane and help with the general mental discomfort while you travel.
Eucalyptus (also great to mix with peppermint) is wonderful for inducing relaxation or refreshment. This blend can also help reduce feelings of nausea and can work wonders to soothe muscle aches if added to your bath at the end of the day.
While the use of essential oils will not fully eliminate negative feelings or severe sickness, the mental boost that oils can provide make them an easy addition to your carry on that has a significant impact on your travel experience.
Plan a short work out circuit to do every day
Don’t forget to pack attire for a quick daily workout. The recommended Boonsook Fitness hotel room circuit:
3. Wall Sit
4. Push ups
5. Plank
6. Squats
7. Chair Dips
8. Superman
Each of these exercises should be done for 30-60 seconds each, and be repeated 2-3 times. These simple but effective stretches and movements are a quick way to start your day right, or to perk you up in the afternoon. While this is a quick circuit, it should still be completed with intention and care for the proper posture and muscle engagement. Grounding yourself mentally and physically with a familiar workout on each day of your trip will enhance your appreciation of the new experiences during travel.
Pack items that help you sleep
While many people live by the “I can sleep when I’m dead” philosophy on vacation because they think it provides the best experience, sleep should remain a staple during your trip. Keeping a regular sleep cycle and ensuring a solid number of hours each night will significantly enhance your travel experience because you’ll be fully present during your activities and have the energy to participate 100%.
Following this philosophy, it is well worth the foresight to pack a few items that will enhance your best sleep. If you have a specific pillow or blanket that always helps you relax – pack it! If eye masks, humidifiers, or noise machines help you slide into your REM sleep – bring them!
Plan or pack daily breakfast and snacks
One of the biggest impacts on health during travel is often the change in food habits. The human body can withstand an enormous amount of change, stress, and deficiency, but the survival of the body is not the same as optimal health. We want to aim for optimal wellness all the time, and consistency in diet is one of the most major factors.
Even if it is not by conscious choice, the majority of people change their eating habits while traveling. On vacation, this comes in the form of trying local cuisine, eating at abnormal times because the daily schedule of activities is different than at home, or forgoing a normal meal in lieu of a new activity or experience. During work travel, it could be that you’re waiting to eat until your scheduled business lunch, or accidentally working through mealtimes.
While sticking to the exact meal schedule from home is not likely to be possible for the adventurous or work-focused traveler, it is certainly possible to pack or plan consistent breakfast items that will help your body start the day in familiar territory. Bring your favorite bullet blender and shop for familiar smoothie ingredients when you arrive at your destination, or find an accommodation that has a kitchenette in order to cook the same breakfast you may eat every day at home.
If you’re traveling to a place that has limited access to the foods your body is used to or processes the best, it is doubly worth packing your own food supply. Bringing non-perishables to have access to in an unfamiliar cuisine territory could be the saving grace of your trip!
Set alarms to do a body scan 1-2 times per day
Check in with yourself regularly – how does your body feel after each experience on your trip? Are you handling your activities well mentally and physically? What health items did you pack that can improve the situation if you are feeling off?
If remembering to check in with your health is difficult, set a reminder on your phone. Take a minute once or twice per day to purposefully scan your body for mental or physically focused stress/fatigue, and consciously take steps to improve anything that you notice is off.
Do you have other suggestions for what to pack that has helped improve your travel experiences? Let us know!