Skip to content
Tips to Stay Healthy During Holiday Travel - air travel

9 Tips to Stay Healthy During Holiday Travel

Embarking on a journey of holiday fun often means leaving our health-conscious habits behind. But it doesn’t have to be that way. We’ve compiled a list of simple, yet effective tips to keep you at your best during your holiday travels. From hydration and exercise to smart food choices and stress management, these tips are designed to give you the freedom to enjoy your holiday while safeguarding your health. Let’s dive into these practical suggestions and transform your travel experiences.

Key Takeaways

  • Prioritize hydration by carrying a reusable water bottle.
  • Explore the healthy side of holiday eating, practice moderation, prepare your own meals, and pack healthy snacks.
  • Prioritize regular exercise and incorporate physical activity into travel plans.
  • Prioritize self-care, connect with loved ones, practice relaxation techniques, and plan ahead to reduce stress.

Prioritize Hydration on the Go

Let’s start prioritizing hydration during our travels by choosing water or no/low-calorie drinks over sugary ones. Sugary drinks can lead to dehydration faster. Drinking water, on the other hand, is a surefire way to keep our bodies functioning at their best. It’s important to drink plenty throughout the day, not just when we’re feeling thirsty.

We’ve got an easy solution to help us stay hydrated. Let’s make a habit of carrying a reusable water bottle. This way, we can refill it whenever we need to, saving money and reducing waste from bottled water. Plus, having water within reach encourages us to hydrate more often.

If we find water too bland, we can jazz it up. Adding slices of lemon, cucumber, or our favorite fruit can make hydration more appealing. Prefer something fizzy? Sparkling water is a great no-calorie option.

Healthy Eating While Traveling

The season is often filled with rich foods and indulgent treats, which, while delicious, can lead to overeating and neglect of nutritional balance. If the only local cuisine options while traveling happen to be fast food or airport convenience store junk food, it can be tempting to give in for a quick bite, but there are better options.

When traveling or for those moments in between holiday meals, consider preparing your own healthy meals and snacks. It gives us control over what we’re consuming and helps us avoid the hidden sugars (which spike your blood sugar) and unhealthy fats often found in pre-packaged foods.

Consider nuts spiced with cinnamon or nutmeg, fresh fruit slices, or even homemade granola bars. These snacks are not only nutritious but also capture the essence of the holiday season.

Let’s embrace the festive spirit healthily. Focus on incorporating seasonal fruits and vegetables into your meals. Enjoy roasted root vegetables, winter squashes, and seasonal fruits like apples, which are not only festive but also packed with essential nutrients. Opt for lean proteins like turkey or grilled fish, which are staples of many holiday meals, to maintain a balanced diet.

When attending holiday parties or family gatherings, practice portion control. Enjoy the seasonal delicacies but in moderation. Instead of depriving yourself, choose smaller portions of a variety of dishes. This way, you get to taste different foods without overindulging.

Tips to Stay Healthy During Holiday Travel - spiced nuts healthy snack

Importance of Regular Exercise

We can’t overstate the importance of regular exercise, especially during holiday travel. Our bodies crave physical activity, and it is a key factor in staying healthy. It’s easy to let our healthy habits slide while we’re on vacation, but it’s crucial to prioritize regular exercise, even amid the excitement and busyness of holiday travel.

Staying active doesn’t have to detract from our holiday enjoyment, in fact, it can enhance it. A brisk morning walk, a family dance party to your favorite holiday tunes, or even building a snowman can invigorate our bodies and minds, leaving us feeling more energized and ready to fully embrace our holiday adventures.

Regular exercise boosts our immune system, helping us ward off potential travel-related illnesses. It also improves our mood and reduces stress – a common byproduct of holiday travel. Incorporating physical activity into our travel plans promotes our overall well-being, ensuring we return from our holidays feeling rejuvenated, rather than rundown.

Managing Sleep Disruptions

Another crucial aspect of staying healthy during our holiday travels is managing sleep disruptions, which can significantly impact our overall well-being. Crossing time zones can cause jet lag, disrupting our sleep schedule and making it hard to get a good night’s sleep. But we can take steps to minimize these disruptions.

Here’s a simple table to keep in mind:

ActionWhy it’s ImportantTips
Keep Consistent Sleep ScheduleHelps body adjust to new time zoneTry to sleep at the same time each day
Use an Eye MaskBlocks out light in unfamiliar placesHelpful in the hotel room or on the plane
Manage Jet LagImportant for maintaining energy levelsGradually adjust schedule before travel

Sticking to a consistent sleep schedule, even when we’re excited to explore or spend time with family, can help our bodies adjust. An eye mask can ensure we’re not disturbed by excess light if trying to sleep on an airplane, in a hotel, or in a family guest room. Finally, managing jet lag by gradually adjusting our schedule before we travel can make a big difference.

Stress-Reducing Travel Techniques

Numerous stress-reducing techniques can help us maintain our health and enjoy our holiday travels more fully. Stress can creep up on us during travel, but with planning ahead and a few simple strategies, we can keep it at bay and ensure a healthy travel experience.

We’ve gathered a few tips to help you manage stress during your holiday travel:

  • Prioritize Self-Care: Don’t overlook your own needs during the hustle and bustle of travel. Regular exercise, adequate sleep, and nutritious meals are key to staying healthy.
  • Connect with Loved Ones: Reach out to family and friends. Their support can be a wonderful stress reliever.
  • Practice Relaxation Techniques: Deep breathing or meditation can help reduce stress levels. Even a few minutes can make a difference.
  • Stay Hydrated and Eat Well: Drinking plenty of water and eating nutritious foods can help maintain your energy and keep stress levels down.

Smart Packing for Health

During our travel preparations, we need to be smart about packing to prioritize our health. Key items on our list for flights or longer distance drives should be a refillable water bottle, healthy snacks, hand sanitizer, sanitizing wipes, and an eye mask and travel pillow. A first aid kit can be very useful for any unforeseen minor injuries or health issues that may arise. It’s always practical to carry an effective face mask and hand sanitizer, especially now, given the heightened awareness of hygiene due to the pandemic. Similarly, sanitizing wipes can help us keep our surroundings clean.

Healthy snack options like protein bars are a great pick-me-up during long travel days. They not only keep our hunger at bay but also maintain our energy levels. Just watch out for bars that have as much sugar in them as protein! Remember, our body needs healthy fuel to function optimally!

Finally, don’t forget to pack some workout gear. Maintaining our fitness routine, even when traveling, can contribute significantly to our well-being. It boosts our mood, keeps stress at bay, and helps us stay energetic.

Importance of Personal Hygiene

We’re all aware that door handles, public washrooms, and airplane surfaces can harbor more germs than we want to imagine. To avoid getting sick and ensure that we’re staying healthy while traveling, we need to prioritize personal hygiene.

Here are a few tips to keep you healthy:

  • Wash your hands regularly and thoroughly with soap and clean water, especially before meals. Don’t forget the hand sanitizer for those in-between moments.
  • Avoid touching your face as much as possible. This can transfer germs to your mouth and nose.
  • Keep personal items such as cell phones and laptops clean. They can easily collect germs during your travels.
  • Stay hydrated and eat balanced meals. Good health starts from within.

Helpful Travel Supplements

Continuing on our journey to stay healthy during holiday travel, let’s now explore a broader range of helpful travel supplements. These supplements can be natural remedies that support a healthy immune system, ensuring we stay healthy while on the move.

  • Vitamin C: Known for boosting immunity and fending off colds. Great for getting an effective dose of vitamin C without the sugar rush from eating oranges all day!
  • Zinc Lozenges: Zinc is vital for immune function. Zinc lozenges can be particularly beneficial in supporting the immune system and may shorten the duration of colds.
  • Echinacea: Often used to fight infections, especially the common cold and other upper respiratory infections. It’s believed to boost the immune system.
  • Elderberry: Packed with antioxidants and vitamins, elderberry can boost your immune system. It’s also said to help tame inflammation, lessen stress, and protect your heart.
  • Ginseng: Known for its antioxidant and anti-inflammatory effects. Ginseng can also help improve brain functions like memory, behavior, and mood, all important things when dealing with travel-related stress.
  • Vitamin D3: Crucial for overall health and immunity, especially in the winter months when sunlight exposure is limited.
  • Herbal Teas: Offer hydration and various health benefits. Green tea, for example, is rich in antioxidants and can support immune health, while the flavonoids in chamomile tea are known for their mild anti-viral benefits, especially when combined with the natural antibacterial and anti-inflammatory properties of honey.Probiotics: Beneficial for gut health, which is crucial for a strong immune system. They can be found in supplement form, often specifically formulated for travel.
  • Turmeric Supplements: Contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties.
  • Omega-3 Fatty Acids: Found in fish oil supplements, they are known for their anti-inflammatory properties and can help boost the immune system.

Bring NIKKI along on your trip!

NIKKI is the perfect travel companion. From Energy to Sleep to Travel, there’s a program to help improve your wellbeing while you travel. NIKKI even supports switching wireless connectivity off after loading your frequency programs, so it’s perfect for airline travel. Just tap and relax.. or go.. NIKKI can do it all!


So, there you have it! Our top tips to keep you in tip-top shape during your holiday travels. Remember, hydration is key, eating right does wonders, exercise is essential, and good sleep is non-negotiable. Don’t forget the importance of stress management, smart packing, hygiene, and supplements. With a little planning, you can enjoy your holiday travels without sacrificing your health. So go ahead, and embrace the adventure with wellness in mind. Happy travels!

Tips to Stay Healthy During Holiday Travel - air travel