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Travel Tips: Staying Healthy and Balanced on Your Summer Vacation

Summer vacation is a time to relax, explore new places, and break free from the daily grind. However, it’s also easy to completely ditch your healthy habits while traveling. With a little planning and mindful choices, you can enjoy your vacation and return home feeling rejuvenated rather than depleted. Here are some practical tips to help you stay healthy and balanced during your summer travels.

Nutrition: Nourish Your Body

  1. Pack Healthy Snacks: Bring along nutrient-dense snacks like nuts, seeds, and naturally sweetened protein bars. These are perfect for on-the-go energy and prevent the temptation of unhealthy airport or roadside food.

  2. Stay Hydrated: Dehydration can lead to fatigue and headaches. Carry a reusable water bottle and aim to drink at least 8 cups of water daily. Add a pinch of sea salt or a splash of electrolyte solution to your water to maintain electrolyte balance. We love LMNT electrolyte packets for on-the-go hydration!

  3. Choose Whole Foods: When dining out, opt for whole foods like fresh fruits, vegetables, lean proteins, and whole grains. Avoid processed foods high in sugar and unhealthy fats. If you're on an elimination diet as part of your wellness journey, look ahead at restaurant menus and don't be afraid to ask for dietary accommodations. Do your best to follow your plan, but seek balance so that you can enjoy yourself!

  4. Mindful Eating: Savor your meals and eat mindfully. This helps with digestion and prevents overeating. Pay attention to hunger and fullness cues and try to maintain regular meal times. Vacation is the perfect opportunity to slow down and fully enjoy your dining experience.

Sleep: Rest and Rejuvenate

  1. Stick to a Sleep Schedule: Try to maintain a consistent sleep schedule even while traveling. Aim for 7-9 hours of sleep per night. This helps regulate your circadian rhythm and ensures you wake up feeling refreshed.

  2. Create a Sleep-Friendly Environment: Bring along a sleep mask and earplugs or a white noise machine to block out light and noise in unfamiliar environments. Keep the room cool and dark to promote better sleep.

  3. Limit Screen Time: Exposure to screens before bed can disrupt sleep patterns. Avoid screens at least an hour before bedtime. Instead, unwind with a book, meditation, evening stroll, or gentle stretching.

  4. Avoid Stimulants: Limit caffeine and alcohol consumption, particularly in the evening. Both can interfere with your ability to fall and stay asleep.

Stress Management: Stay Calm and Enjoy

  1. Plan Ahead: Reduce travel-related stress by planning ahead. Make checklists, book accommodations and activities in advance, and allow extra time for unforeseen delays.

  2. Practice Mindfulness: Incorporate mindfulness practices such as deep breathing, meditation, or yoga into your daily routine. These practices can help you stay grounded and present, reducing stress and enhancing your travel experience. If your travel plans come undone, know that you'll have the tools to help your body and mind handle the stress with grace.

  3. Stay Active: Physical activity is a great stress reliever. Explore your destination on foot, take a morning jog, or participate in local fitness classes. Regular movement boosts mood and energy levels.

  4. Balance Activity with Rest: While it's tempting to pack your itinerary with activities, remember to schedule downtime. Listen to your body and take breaks when needed to avoid burnout.

Traveling doesn't have to mean compromising your health. By incorporating these functional medicine tips into your vacation routine, you can maintain your well-being and make the most of your summer adventures. Prioritize nutrition, sleep, and stress management to ensure you return home not only with great memories but also feeling healthy and balanced. Safe travels!


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If you’re looking for a more natural way to manage your health, please contact us for a discovery call to see if our approach is right for you.

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