Pre & Post Travel Rituals: How to support your body so you can feel your best
Travel is a huge part of my life, and something I consider to be a cornerstone of wellness. I have a deep passion for exploring new places, cultures, foods, people and experiences. Whenever I go on a new adventure, my perspective shifts for the better.
There’s no denying however that traveling can really throw your body and mind for a whirl. The stress of navigating an unfamiliar place, disrupted sleep patterns, and new bacteria potentially making your gut feel funky are all aspects that make feeling good while you roam a tough balance to strike. Throw in social pressures to spend the entire trip drinking alcohol and squeezing as much into the itinerary as humanly possible, and you’ve got yourself a recipe for feeling like you need a vacation from the vacation. I’m a firm believe that traveling should revive you, not drain you, and after years of trial and error, I’ve truly cracked the code on what makes a trip extra special AND extra rejuvenating for body & mind. This post is a comprehensive pre & post travel guide to support your body before, during and after your adventures so you can feel your best while you’re out there exploring.
My Pre-Travel Rituals
1. Boost your gut: Before you travel, it’s important to give your GI health some attention, especially if you are traveling internationally. No matter where you’re going, you will undoubtedly be introducing new bacteria into your gut, so supporting your immune system at least a couple of weeks before your trip will ensure that your immune system is armored and thriving enough to fend off any potential bacteria or viruses you might encounter. I highly recommend incorporating:
Immune-boosting foods like citrus fruits, garlic, ginger, yogurt, spinach, and almonds.
Supplementing with zinc, elderberry and vitamin C to give your immune cells an extra boost.
Adding probiotics or probiotic rich foods (kefir, yogurt, kombucha, sauerkraut) to help the good bacteria in your gut outweigh the bad.
2. Stay hydrated: Hydration is one of the first things to go when traveling, which can lead to headaches, fatigue, and decreased immune function. Alcohol and caffeine exacerbate this, and if you’re not mindful you’ll have yourself a perfect recipe for feeling drained, sluggish and just plain off. To avoid this, make sure you drink plenty of water in the days leading up to your trip, and consider bringing a reusable water bottle onto the plane with you (empty it first, then fill it after security) to ensure you stay hydrated during your flight.
3. Eat the rainbow. In the weeks leading up to your journey, make sure you get a wide variety fruits, vegetables, legumes, lean proteins, and whole grains. These foods provide essential nutrients that support your overall health and energy levels, and will make sure you’re covering all your bases so that your body has what it needs to thrive. Be mindful of processed foods and sugary snacks, which can lead to energy crashes, bloating and a weakened immune system. I also recommend eating most of your meals at home before your trip since there will likely be no shortage of restaurant food while you’re traveling.
4. Prepare for sleep disturbance. Your sleep is likely going to be compromised when you travel, especially if you’re going some place far away, so a regular sleep schedule before you leave is essential to ensure your body is primed to bounce back from jet lag. Also, if you have a hard time sleeping on planes or in new environments, natural sleep aids like melatonin, valerian root, magnesium, or chamomile tea bags might be helpful. If you sleep with a fan or white noise, consider purchasing a mini fan or downloading a white noise app. For darkness, I love slip silk sleep mask to black out any light and help me sleep deeper.
5. Plan Ahead: If you have any important medications, use your prep time to get back-ups (nothing worse than losing something important like an inhaler or birth control while you’re traveling). Plan your outfits in advance to avoid overpacking, and check for any entry requirements for the places you’re going as certain countries require immune shots, travel visas, and/or travel insurance. Don’t forget to create your itinerary, book your activities and transport, and if there are any popular dinner spots, book your reservations in advance so they don’t fill up. While you should definitely leave room for flexibility and free time during your travels, feeling prepared and organized will help mitigate some of the stress of being in an unfamiliar place.
6. Stay active: Sticking to your regular movement routine in the weeks leading up to your trip will help you boost your immune system, support gut health and bloating, reduce stress, and improve sleep quality, all of which will contribute to feeling energized and rested when you arrive.
During your trip…
1: Stay Hydrated: This is especially important while flying, as planes are notorious for dehydration. Drink lots of water while you’re flying, and be mindful of excessive alcohol or caffeine, which can further dehydrate you and make you feel sluggish before you even arrive. During travel, my rule is that for every 1cocktail or glass of wine, I have 1 big glass of water with it.
2: Mindful eating: Look for fresh snacks at the airport like yogurt, fruit, salad bowls, and nuts. This will ensure that you’re not totally reliant on the highly processed (and usually pretty mediocre-tasting) airplane food. However, during your trip, allow yourself to enjoy all the local foods and cuisine without guilt. Food is part of the experience - an adventure in and of itself. Just mind your hunger and fullness cues and chew slowly to avoid putting stress on your gut. When possible, look for protein and fiber sources to add to your plate, and if you know certain foods make you feel bloated, consider bringing digestive enzymes along with you to take after meals. Walking after eating can also help, as can abdominal massage (rubbing in clockwise circles around your belly).
3. Get on local time ASAP. I know it’s hard to force yourself to stay up in order to adjust to the destination’s time zone, but in my experience, it’s best to just get it over with so you can get yourself regulated and sync up with the local rhythm. If needed, bring items that help you sleep better, such as earplugs, an eye mask, or a travel pillow. And if you need an espresso (martini) or two to help you stay up a few more hours, just make sure you’re drinking lots of water, too.
4. Explore on foot. I don’t typically workout while I’m traveling… instead, I move by body by exploring on foot or on bike. Not only does this allow you to see more of the destination than a taxi would, but it also ensures that your body is getting the benefits of movement without feeling like you’re missing out on anything. Exploring on foot, especially after a heavy lunch or dinner, can also really help with bloating and sluggish digestion. And make sure during those long flights or drives that you’re taking breaks to stand, stretch, and walk around. This helps prevent stiffness, promotes circulation and increases energy levels.
Post-Travel Rituals
Gradual Transition: When you arrive back home, give yourself time to adjust. Travel can be a lot on your body, so if you feel too exhausted to go to your usual workout class the day after you get back from a trip, that’s normal, and you probably need the rest. Trust that your routine will come back in no time, and give your body the time it needs to readjust.
Homemade meals: Whenever I’m in between travels I always try to prioritize cooking at home with real, whole foods as much as possible. Focus on balanced meals (protein, fiber and fat) 3x per day to help your gut health regulate. Look for antioxidants like berries, leafy greens, olive oil, & glutathione to reset your immune system and energy levels.
Sleep routine: Focus on re-establishing a consistent sleep schedule and getting back into your sleep hygiene habits. Red light therapy, sleepy girl mocktails, limited screen time and dim lights are my favorite rituals to signal my brain that it’s time to wind down. I also recommend getting outside as much as possible to ground and reset your circadian rhythm.
Support Detoxification: Travel can expose you to many foreign toxins and pathogens, both from the foods and the environmental pollutants. In addition to drinking lots of water, I recommend incorporating detoxifying foods like lemon, ginger, and leafy greens. I also love to hit the sauna and let my body sweat out anything that needs to go. I prefer to limit or remove alcohol for awhile after traveling to give my liver a break and help it cleanse more effectively, and I’m mindful of caffeine, as well, since it’s a known dehydrant.
Hopefully you can see now that preparing your body before, during and after your trip can really go a long way and ensure that you make the most of your travels. There’s nothing worse than feeling like you need a vacation from the vacation (been there), but the most important things to focus on are prioritizing hydration, listening to your body, and regulating your sleep schedule as much as possible. I have no doubt these tips will help you soak in all the goodness of your adventures without compromising your body and mind, so you can return home feeling refreshed and ready to dive back into your daily life.
As always, if you need help reaching your health and wellness goals, you can reach out to me here to learn more about coaching.
