TIP 1: Hydration

One of the most important things to focus on while traveling is to stay hydrated. One way to guarantee that you are prioritizing drinking adequate amounts of water is to pack a reusable water bottle. You can then fill up the water bottle after clearing security from one of the water fountains or places like Starbucks.

Hydration becomes particularly important when you travel to tropical climate like India or Pakistan in Summer season. Bouts of dehydration can lead to headaches, low energy, and feeling fatigued. It can further contribute to travel related constipation. Hydrating with water and other liquids like tea, coffee, natural coconut water and fresh green juices can help your body naturally detoxify during traveling.

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TIP 2: Digestion

Lack of movement during long flights, changes in the weather and environment, as well as changes in foods and meal timings can lead to indigestion. Additionally, lack of adequate intake of fiber and water can further worsen indigestion, especially constipation. A few strategies to keep in mind when it comes to proper digestion while traveling include consistently eating raw vegetables like cucumbers, carrots as part of a side salad, drinking water or broth based soups made with beans, lentils, and vegetables, and being mindful of the portion sizes of fried, fatty, and low fiber containing foods like paneer, butter chicken or fried chicken, butter naan, or ghee paratha. Magnesium rich foods pumpkin and flaxseeds, peas like black eyed peas, vegetables like okra, spinach, nuts like almonds and cashews, fish like mackerel and tamarind chutney can help relieve constipation and aid in better quality sleep. If you suffer from chronic constipation and find that you need to take laxatives when traveling, you might want to consider carrying supplements like probiotics, magnesium, and Metamucil. I would also suggest carrying tea bags to help with digestion. There is often hot water available in the plane. All you need to do is ask for a lemon wedge or carry one with you.

TIP 3: Snacking

Pack healthy snacks when traveling by flight, car or other modes of transportation like bus or train. Airport food can be quite pricey but if you carry small snacks that are high in protein, fiber, and healthy fats with you, it can bridge the gap between meals and prevent you from being ravenously hungry and overeating at your next meal. Some of the dietitian approved travel snacks include pretzels and hummus, Baby bell cheese, nut butter packets with crackers or rice cakes, roasted chickpeas like Biena, Bada Bean, Bada Boom or The Good Bean snacks, fruits like apples, tangerines, and bananas, homemade trail mix made with nuts, seeds, dark chocolate chips, and unsweetened coconut flakes, protein bars like the Simply protein or energy bars like the Larabar or Made Good bars, oatmeal packets like Qia oatmeal that contains seeds and home made high protein energy balls.

TIP 4: Enjoy local foods

When you’re traveling, it’s important to explore local fruits, vegetables, and whole grains like pasta, millet, farro, etc. When enjoying calorically dense delicacies like sweets, fried snacks, or breads, enjoy them mindfully instead of overeating and feeling like crap and uncomfortable after eating. A good strategy to practice mindful eating when it comes to naked carbohydrates like sweets, desserts, breads etc. is to check in with yourself after eating about 3-5 bites and see if the food at hand still tastes as delicious as the first few bites. If it doesn’t then it’s your signal to stop eating. Shift your mindset from a scarcity mindset – “I have to finish all of it as I won’t get it again” to an abundance mindset – “I can get it again the next time as I don’t want to overeat and feel crappy afterwards”.

TIP 5: Unplug and rest

Don’t plan to do things every single day on vacation. Schedule time for self-care like going to the beach if there is one, signing up for a 2-day retreat that includes massages, yoga, and meditation, or just scheduling time for enjoying some outdoor activities. Plan on taking some rest days to unplug from the worldly hustle and bustle, rejuvenate, and relax.

Happy Holidays and Safe Travels!.
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