By Hilary Metcalfe
Imagine yourself: toes sinking into warm sand, a cool drink in hand, and the vibrant energy of a new place pulsing around you. Summer travel promises adventure, connection, and a chance to break free from routine. But jet lag, skipped meals, different cuisines, new ingredients and missed workouts can leave you feeling less than your best.
Travel isn't just about ticking destinations off a list; it's about immersing yourself in new cultures, pushing your boundaries, and creating lasting memories. However, feeling sluggish, bloated or unwell can steal the joy from those experiences.
Beyond just water and healthy snacks, we'll explore how to cultivate holistic wellness while travelling, ensuring you return home feeling not just physically healthy, but mentally and emotionally refreshed.
Stay Hydrated:
Hydration is crucial for maintaining healthy skin and managing overall balance, especially when travelling. Unfamiliar climates and increased activity levels can lead to dehydration, causing fatigue, headaches, and decreased cognitive function.
Investing in a reusable water bottle is an eco-friendly way to stay hydrated, saving money and reducing plastic waste. To make hydration more enjoyable, add slices of cucumber, lemon, or berries for a refreshing twist. Schedule water breaks throughout the day, especially before, during, and after physical activity. Additionally, enjoy hydrating fruits and vegetables like watermelon and leafy greens to supplement your water intake.
Pro tip: If you're struggling with an uncomfortable period, tummy issues or the stress of travel is starting to get to you, our herbatas (that you can also drink cold!) wil be our perfect travel companion.
Nourishing Your Body and Soul
Travelling is a sensory feast, and food is a big part of the experience. Instead of feeling restricted by dietary rules, view your trip as a chance to embrace the culinary adventure. Let your taste buds be your guide!
- Seek Local Gems: Explore local markets and restaurants. Ask your hostel or hotel staff for recommendations on hidden gems or family-run eateries. This is where you'll find the most authentic flavours and a true taste of the local culture.
- Be a Flavour Alchemist: Don't shy away from unfamiliar ingredients. View them as an opportunity to expand your culinary horizons. Embrace spices you've never tried before, delve into the world of street food, and savour the unique dishes that define a region.
- Listen to Your Body: Food is about enjoyment, not deprivation. While indulging in every pastry you see might not be the best strategy, don't feel guilty about trying a local dessert or treating yourself to a special meal. The key is to mindfully eat. Savour each bite, appreciate the flavours, and stop when you're comfortably satisfied.
- Embrace the Unexpected: Sometimes the best travel food experiences come from the unexpected. Be open to trying new things at street vendors, taking a cooking class, or sharing a meal with locals. You might discover your new favourite dish!
- Pro tip: If you are going far and away and there is an increased risk of foodborne illness or tummy troubles, like in tropical places, Mexico or Central and South America, it's a good practice to consume the local dairy products in fermented foods, yoghourt, kefir, or a probiotic drink. This is a gentle introduction to the local bacteria in the beneficial form, which is a softer landing for your gut. Like meeting friendly locals ;)
- Fuel for Exploration: While indulging is part of the fun, remember that food is also fuel for your adventures. Choose meals that nourish your body and provide sustained energy for sightseeing, hikes, or exploring the city on foot. Think fresh fruits and vegetables, protein sources like local fish or beans, and whole grains for long-lasting energy.
By approaching food with a sense of curiosity and adventure, you'll transform your travels into unforgettable culinary journeys. Remember, it's about experiencing new cultures through their flavours, not about restrictions or guilt. So, grab a fork (or chopsticks!), dive in, and enjoy the delicious ride!
Stay Active: Moving Your Body for Physical and Mental Well-being
Incorporating physical activity into your travel plans has numerous benefits, from boosting energy levels and improving sleep to reducing stress and enhancing mood. Exploring your surroundings through walking, hiking, or cycling allows you to sightsee while staying active. Embrace local activities like yoga on the beach, dance lessons, or kayaking for a scenic water adventure. Many hotels offer fitness facilities, so take advantage of them for a quick workout.
Maybe even include a quick mindful stretch in your daily routine. Simple stretches can help ease muscle tension and improve flexibility. Some recommended YouTubers for travel-friendly workouts include Yoga with Adriene, Fitness Blender, and Blogilates. These channels offer free, easy-to-follow workout routines that you can do anywhere, making it easy to stay active while on the go.
Prioritise Sleep: Resting Your Body and Mind for Optimal Functioning
A good night's sleep is crucial for physical and mental well-being. Maintain a regular sleep schedule, even on travel days, and create a sleep-conducive environment by dimming the lights, using earplugs or a white noise machine, and keeping the room cool. Practice relaxation techniques such as reading, meditation, or deep breathing exercises before bed, and limit screen time to avoid disrupting your sleep patterns. Remember to not sleep with your phone, as it can interfere with your sleep quality and circadian rhythm.
Practice Mindfulness and Stress Management: Cultivating Inner Peace
Travel can be exhilarating but also stressful. Mindfulness practices help manage stress and anxiety, often heightened during hormonal changes. Be present in the moment, focusing on the sights, sounds, and sensations of your new environment. Embrace the journey and learn to accept and adjust to unexpected changes with grace. Connect with your breath by taking slow, deep breaths throughout the day to calm your nervous system and reduce stress. Practice gratitude by appreciating the beauty and wonder around you. Meditation, journaling, and spending time in nature can also enhance your mindfulness and reduce stress.
Protect Your Skin: Respecting Your Body's Largest Organ
Sun exposure is a major concern for summer travel, and protecting your skin is vital. Proper sun protection helps prevent premature ageing and skin damage, especially as hormonal changes can affect skin sensitivity. Use a broad-spectrum sunscreen with SPF 30 or higher, reapplying every two hours or more often if swimming or sweating. Plan activities around peak sun hours (10 am to 4 pm) and seek shade when possible. Wear lightweight, long-sleeved shirts, pants, hats with wide brims, and sunglasses for additional protection. Staying hydrated also helps keep your skin healthy and more resilient to sun damage.
When talking about SPF, it's important to address the chemicals found in many sunscreens. Chemical sunscreens often contain ingredients like oxybenzone, octinoxate, and homosalate, which can disrupt hormones and cause skin irritation. Instead, opt for all-natural, mineral-based sunscreens that use zinc oxide or titanium dioxide as active ingredients. These minerals sit on top of the skin and reflect UV rays, providing effective protection without harmful chemicals.
What to Look Out For and What to Avoid:
- Look For:
- Zinc oxide or titanium dioxide as active ingredients
- Broad-spectrum protection
- Water-resistant formulas
- Products free from parabens, phthalates, and synthetic fragrances
- Avoid:
- Oxybenzone
- Octinoxate
- Homosalate
- Parabens
- Synthetic fragrances
If you don't want to wear full SPF every day, then be sure to include products that contain seaweed ferments, raspberry or extra virgin coconut oil, which offer natural amounts of SPF!
- Carrot Seed Oil:
- SPF Value: Approximately 35-40
- Usage: Dilute with a carrier oil (like jojoba or almond oil) before applying to the skin.
- Raspberry Seed Oil:
- SPF Value: Approximately 28-50
- Usage: Can be used directly on the skin or mixed with other oils or skincare products.
- Wheat Germ Oil:
- SPF Value: Approximately 20
- Usage: Mix with other oils or use in small amounts on the skin.
- Avocado Oil:
- SPF Value: Approximately 4-10
- Usage: Can be used directly on the skin or as a part of skincare formulations.
- Coconut Oil:
- SPF Value: Approximately 4-6
- Usage: Can be used directly on the skin or mixed with other oils or lotions.
Manage Travel-Related Discomforts: Proactive Solutions for a Smooth Journey
Travel discomforts like jet lag and motion sickness can be challenging. Combat jet lag by gradually adjusting your sleep schedule before departure to match your destination's time zone, staying hydrated during flights, and getting sunlight exposure upon arrival to help regulate your internal clock. To manage motion sickness, consider over-the-counter medications, natural remedies like ginger tea, or acupressure wristbands. Staying in well-ventilated areas and avoiding reading while in motion can also help. Packing a first-aid kit with essentials like pain relievers, indigestion remedies, and antihistamines ensures you’re prepared for minor ailments.
Hydration and grounding practices should also be incorporated into your travel routine. Low humidity levels in aeroplane cabins can lead to dehydration, as the air is much drier than usual. The pressurised cabin increases moisture loss, and increased respiration rates further exacerbate this. Drinking plenty of water before and during the flight, avoiding diuretics like caffeine and alcohol, and using moisturisers can help prevent dehydration.
Grounding, or putting your bare feet on the earth where you arrive, can help your body adjust, sleep better, and reduce jet lag. Studies have shown that grounding can reduce inflammation and pain, improve sleep, support cardiovascular health, boost immune function, and reduce stress and improve mood.
By incorporating these tips into your travel routine and prioritising holistic well-being, you can ensure a healthy and enjoyable summer adventure. Remember, taking care of yourself allows you to truly immerse yourself in new experiences, create lasting memories, and return home feeling rejuvenated and ready to share your stories.
Travel is a chance to explore the world, but it's also a chance to explore yourself. What wellness practices will you integrate into your next adventure? We wish you a fantastic and healthy summer journey filled with discovery, connection, and self-care!
ABOUT HILARY
Hilary is the Co-Founder of the SABI, a Holistic Nutritionist, natural, whole foods Chef, product developer and advocate for women getting to know their bodies, cycles and selves better. Born in Los Angeles, California and raised in Baja California, Mexico, she now lives in Amsterdam, The Netherlands with her partner Kees, a curly-tailed rescue dog from Curacao, Flint and her rainbow baby, Paloma.
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