Guide for Finding Balance & Maintaining Health While Traveling
Traveling is an exciting way to open yourself up to new experiences, new ways of living, and new foods. But traveling can also provoke anxiety regarding health, sleep, and routine changes. However, traveling doesn't have to throw off your health! By planning ahead and implementing a few key strategies, you can keep up with your health goals and prevent jet lag and sleep disruptions!
2 Days Before Your Trip
If you're traveling to a destination with a time zone difference of two hours or more, these tips will help mitigate jet lag and adjust your circadian rhythm.
Going West → East
Get up earlier.
Spend 2-15 minutes in sunlight first thing in the morning.
Eat breakfast right after waking.
Consume caffeine earlier in the day.
Take a cold morning shower.
Going East → West
Go to bed later.
Delay caffeine intake for a few hours.
Eat dinner later.
Exercise later in the day.
Packing List Essentials
Water Bottle with a Filter: It's important to hydrate throughout the day, especially while traveling. A filtered water bottle encourages you to drink more water on the go. I like to fill up my bottle in the terminal before boarding to stay hydrated during the flight.
Fast Release Melatonin (1 mg): Melatonin supplementation can be an effective solution for combating jet lag. Taking melatonin close to bedtime at your destination (between 10 p.m. and midnight) can help decrease jet lag from flights crossing multiple time zones.
Healthy Snacks: Prevent hunger on the plane or at your destination by packing healthy snacks. Protein bars (like Aloha, Rx, and 88Acres) are my go-to’s! I also like:
100 cal Almond pouches
Mini popcorn bags
Individual to-go nut butters
Pack Tea in Your Bag: Organic matcha tea and chamomile tea are my go-to’s. Matcha can be consumed in the morning to boost energy and help you adjust to a new time zone. I like the individual ‘on-the-go’ travel matcha by Pique. For nighttime, I like to have chamomile tea bags on hand so I can enjoy a cup at night to help promote sleep.
Daily Supplements in a Mini Travel Pill Box: It’s important to keep up with your daily supplements, to avoid throwing off your health while traveling. Use a mini travel pill box to avoid packing bulky bottles!
Probiotics: Traveling can disrupt gut health for a variety of reasons. Taking probiotics can help to maintain a healthy microbiome and boost your immune system while traveling.
Magnesium Glycinate: Magnesium can help prevent undesirable GI symptoms that can occur while traveling. It also promotes better sleep, which helps with jet lag.
Eye Mask + Ear Plugs: These help promote healthy sleep, crucial for maintaining good health and adjusting to a new time zone.
Tips for Healthy Traveling
Eat Well-Balanced Meals: Include a lean protein source, vegetables, complex carbs, and plant-based fats.
Drink Water Throughout the Day: It can be easy to forget to hydrate while on vacation. Bring a water bottle with you to encourage you to drink water.
Pack Your Own Airplane Food: Did you know you can bring food through security? As long as you aren’t packing any liquids, you can bring an entire healthy lunch or dinner from home and enjoy it on the plane.
Keep Moving: Even if the plan is to relax on the beach all day, try to work in at least a couple minutes of movement every hour or so throughout your day. Here are some ideas to incorporate movement into your travels:
Walking tours, biking tours, or self-guided tours
Hikes
Walks on the beach
Beach yoga
Tips To Recover From Jet Lag
Watch What You Eat (and When): The timing of your meals is important, especially if you’re switching time zones. The time that you eat sends signals to your body about what time of day it is. For example, if you’re taking a morning flight from the east coast to the west coast, delaying breakfast until you land can help signal to your body that the day has just begun. If you’re flying west to east, eat a light dinner earlier so you don’t have to digest a big meal and you can get to bed early to adapt to the new schedule.
Be Strategic About Your Caffeine Intake: Enjoy coffee early in the morning at your new destination to help adapt to the new time change. Just be sure to limit caffeine to the morning, to not affect sleep. Remember that foods like chocolate and beverages like tea, soda, and kombucha contain hidden caffeine.
Get Exercise Early: Moving your body early in the morning can signal to your body that your day has started and support a healthier mood, better insulin sensitivity, and better sleep. Exercise outside in direct sunlight to help your circadian rhythm adapt to the new schedule.
Prevent Napping: Avoid napping too late in the day to avoid affecting your sleep-wake cycle.
Try Melatonin: If other strategies aren't enough, melatonin can help regulate your sleep-wake cycle. Start with 3 mg of melatonin on day one and gradually reduce the dose until day three to help your body adjust to the new time zone. Use this protocol:
Melatonin Protocol
Day One: Take 3 mg oral fast release melatonin 30-60 min before desired sleep time.
Day Two: Take 2 mg oral fast release melatonin 30-60 min before desired sleep time.
Day Three: Take 1 mg oral fast release melatonin 30-60 min before desired sleep time.
Traveling doesn't have to throw you off your health. With a bit of planning and utilizing these strategies, you can maintain balance and enjoy your trip to the fullest.
**Before supplementing always consult with your healthcare practitioner.
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