Travel the Holistic Way: Staying Healthy on the Go

Sep 29, 2023 | Health Matters

Ever felt overwhelmed trying to maintain a healthy lifestyle while on the go? Navigating unfamiliar places can sometimes derail even the best wellness intentions. This guide offers practical tips to ensure your travels complement, not compromise, your health.


Adopt a Healthy Traveler’s Mindset

Traveling goes beyond just going from one location to another; it’s an experience that encompasses every part of you. With a holistic mindset, you can help guarantee that every journey enhances your overall well-being and doesn’t detract from it. This approach emphasizes:

Physical Well-being During Travel

Adapting to new environments means adjusting to different diets, activities, and routines. You can navigate these changes with grace and vitality by staying attuned to your body’s needs.

Mental Resilience During Travel

Facing unexpected challenges, from navigating a new city to understanding different cultures, can be mentally demanding. Preparing your mind and staying agile allows you to embrace these challenges and turn them into enriching experiences.

Emotional and Spiritual Balance During Travel

Travel offers opportunities for deep reflection and connection, both with yourself and the world around you. You can capture the essence of every moment by staying emotionally grounded and spiritually in tune.

By focusing on these aspects, you prioritize a holistic well-being, even while on the go. This ensures that every trip enriches not just your memories, but also your mind, body, and soul.

Staying Healthy on the Go: Must-Pack List

Did you just start packing for a trip? Make sure you think beyond just clothing and toiletries. For those committed to natural health, even when on the go, ensuring you have everything you need to maintain balance is essential, no matter where your travels take you. Take these easy-to-bring items to make sure you are prepared no matter what: 

Natural Remedies to Pack When Traveling

Chamomile Tea: Calming and great for aiding sleep in new environments. Camomile Tea is great to help soothe digestive issues after indulging in unfamiliar foods.

Ginger: Excellent for settling an upset stomach or alleviating motion sickness. It’s also beneficial as an anti-inflammatory agent, reducing bodily swelling after long flights or drives. You can get ginger in many forms, from crystalized ginger (just be careful not to overindulge; it has sugar!), sugar-free ginger lozenges, and also tea!

Eucalyptus Oil: Acts as a natural decongestant, helping with sinus issues that often occur from being in recirculated air on a plane, public transport or just when exposed to new germs. Eucalyptus oil can provide a refreshing energy boost when inhaled, especially during tiring journeys.

Lavender Oil: Known for its relaxing properties, it can ease travel-induced stress or help coax you into sleep. Did you know you can also use it topically? It works great to heal minor cuts or skin irritations that can occur during trips.

Essentials for your Travel Kit

Filtered Water Bottle: Stay hydrated with clean water anywhere. This ensures you’re drinking safe water, reducing the risk of consuming contaminants present in unfamiliar locations.

Sleep Mask and Earplugs: Ensure quality sleep, even in noisy or brightly lit places. These tools can be especially helpful during long flights or in bustling city accommodations.

Probiotics: Maintain gut health, especially when trying new cuisines. Consistent use can prevent stomach upsets and help your digestive system adjust more quickly to different foods.

Journal: Reflect and stay grounded by noting down experiences and feelings. This practice not only captures memories but also helps process emotions, making your travel experience more holistic and introspective.

Always being prepared goes beyond physical items. It’s about ensuring your mind, body, and spirit remain aligned and fortified throughout your travels, no matter the reason. When you travel with awareness and intention, you not only experience new places but also ensure your well-being remains uncompromised, even when on the go.

Eating Right: Whole, Nutrient Dense Food Choices Abroad

Navigating food choices while traveling presents both an opportunity and a challenge. It’s tempting to indulge in convenience foods or local delicacies that may not align with your holistic health principles. But with some planning and awareness, you can savor the journey without compromising your well-being.

Avoiding Common Dietary Pitfalls While Travelling

While it’s thrilling to try street food or unique desserts, it’s important to stay informed. Unexpected ingredients or cooking methods might not sit well with every traveler. A good practice is to ask locals or do some preliminary research about typical dishes, ensuring you’re not caught off guard by unexpected ingredients or overly rich foods.

Embracing Local and Organic Food Choices While Traveling

Sampling local cuisine is an integral part of the travel experience. Prioritize foods that are both local and organic and include lots of veggies, healthy fats and quality protein. Not only do they provide a genuine taste of the place, but they also align better with holistic health principles. By choosing local, seasonal, and organic foods, you’re making a choice that’s beneficial for your health, the environment, and supports local communities.

Hydration and Its Importance While Traveling

Amidst the bustle of travel, staying hydrated can often take a backseat. Maintaining adequate water intake is fundamental, especially when you’re in unfamiliar climates. Hydration aids digestion, (especially important when your body is adjusting to different cuisines) and keeps your energy levels up.

Eating Healthy While Traveling: Tips and Tricks

  • Scout Ahead: Before heading out, check online reviews or ask locals for eateries known for fresh, wholesome foods.
  • Carry Snacks: Pack a stash of healthy snacks like nuts or dried fruits to curb hunger between meals.
  • Stay Mindful: Listen to your body. If you’re not hungry, don’t feel compelled to eat just because it’s mealtime.
  • Balance Out: It’s okay to have some treats, but if you’ve indulged, consider lighter, veggie-rich meals next to maintain a healthy balance.

Travel is about experiences, and food is a significant part of it. With a bit of mindfulness and preparation, you can relish every bite and still stay true to your holistic health goals, even on the go!

Navigating Time Zones: Body Clock Adjustments

Crossing time zones can challenge even the most seasoned travelers. Your internal body clock, or circadian rhythm, can be thrown off balance, leading to fatigue, disrupted sleep, and general unease. With a holistic approach, though, you can navigate these challenges and seamlessly adjust to new time zones.

Importance of Sleep for Health When Traveling

When you’re in a new place, it can be difficult to sleep, whether it is about excitement, stress, or a different challenge, it is important to remember that sleep isn’t just about rest; it’s a key component of overall health. Make sure just because you are away, you don’t compromise your good sleep hygiene. Quality sleep supports cognitive function, emotional balance, and even aids digestion. When you prioritize sleep while traveling, you’re investing in every aspect of your well-being.

Syncing with Local Rhythms When Traveling

Upon arrival, try to align with the local schedule immediately. If it’s daytime, resist the urge to nap. Exposing yourself to natural daylight can help reset your internal clock faster. If it’s nighttime, opt for a quiet evening to encourage a full night’s rest.

Strategies for Minimizing Jet Lag Naturally

  • Stay Hydrated: Ensuring you drink enough water can minimize jet lag symptoms by maintaining your body’s balance and supporting digestion.
  • Eat Light: Opting for lighter, easily digestible meals can prevent bloating and discomfort, reducing the strain jet lag puts on your body.
  • Gentle Post-Flight Exercises: Engaging in simple stretches or brief walks after your flight can help alleviate the lethargy associated with jet lag and rejuvenate your body with ample blood flow.
  • Natural Sleep Aids: Utilizing natural remedies like chamomile tea or lavender oil can foster restful sleep, assisting your body in adjusting to new time zones and minimizing jet lag effects.

Adapting to new time zones doesn’t have to be a daunting task. By listening to your body, leaning on nature, and respecting the power of sleep, you can transition smoothly and enjoy every moment of your travels.

Stress Reduction and Mental Clarity During Travel 

Travel has its highs and lows. Between the thrill of discovering new places and the anxiety of being away from familiar settings, keeping a balanced mind can ensure it is all worth it when it comes to staying healthy! A balanced mind isn’t just about suppressing anxiety; it’s about fully engaging with every moment, absorbing the joys, and effectively managing the challenges. Embracing change and viewing uncertainties not as obstacles but as opportunities can transform your travel experience.

Meditation and Breathing Exercises for Travelers

Setting aside time for meditation and breathing exercises is an effective strategy to counterbalance travel stressors. Even if you don’t regularly practice in your daily routine, we recommend doing so while on the go. These practices offer more than momentary relief; they anchor your mind, allowing you to remain centered and avoid overwhelm amidst the buzz of new environments and experiences.

Positive Mindset and Reframing During Travel

A shift in perspective can work wonders. Instead of dreading unpredictability, consider the art of reframing (a well-known technique of CBT therapy). View each new challenge as an opportunity for growth, each deviation from the plan as a potential highlight. By cultivating a mindset of adaptability, challenges can be transformed into enriching experiences that you’re likely to laugh or tell stories about later!

Techniques for Staying Grounded and Stress Reduction When Traveling

  • Frequent Check-ins: Regularly connecting with your emotions allows you to identify and address any building stress, ensuring you stay balanced amidst the whirl of travel experiences.
  • Physical Anchors: Carrying a meaningful item from home acts as a touchstone, providing a sense of familiarity and comfort amidst new surroundings, reducing feelings of dislocation.
  • Nature Walks: Immersing yourself in nature, even just a brief walk, offers a reprieve from travel’s hectic pace, allowing your mind to relax and reset.
  • Mindful Observation: Actively engaging with your surroundings — noticing colors, sounds, and scents — not only enriches your experience but also centers your mind, diverting it from potential stressors and anchoring you in the present.

With proactive measures and a positive outlook, you can ensure that your travels remain an invigorating and enlightening experience.

Physical Activity and Relaxation

While away, staying consistent with your fitness routine can be challenging. Being on the move doesn’t mean sidelining your health commitments. Making an effort to integrate physical activity into your travel plans ensures you stay energized. Simultaneously, it’s encouraged to relish moments of relaxation. Vacations are about rejuvenation, and both movement and rest play essential roles in achieving this.

The Balance of Rest and Activity When Traveling

While travel offers a welcome break from the usual, keeping a semblance of your regular fitness routine is beneficial. Balancing rest with activity not only boosts your energy levels but also enhances your mood and overall well-being. Whether sightseeing or attending business meetings, integrating moments of activity can ensure you stay healthy and don’t return from your trip more burnt out than before you left! 

Simple Exercises to Do While Traveling

  • Walking: Not only a mode of exploration but also steady-state cardio, walking lets you experience your surroundings while keeping you active.
  • Bodyweight Workouts: No gym? No problem! Push-ups, squats, and lunges require no equipment and can be done anywhere.
  • Stretching: A quick morning stretch or a post-adventure cool down can ease muscle tension and enhance flexibility.
  • Hotel Room Yoga: A few simple poses can help center your mind and work out travel kinks from your body.

Embracing physical activity doesn’t mean sacrificing relaxation. Both play a role in ensuring your travels are beneficial to your body and soul and keep you consistent in your healthy lifestyle! 


Maintaining your health while traveling isn’t just a goal, it’s a lifestyle choice that enriches every journey. With the right strategies and mindset, you can embrace every adventure fully without sidelining your well-being. Let each trip be a testament to a balanced, vibrant, and health-conscious you. 


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