My Top Wellness Travel Tips [for the Holidays and Beyond]

The holiday hustle and bustle is here and for many of us that means being spread a bit thinner than usual. The added stressors of the season mixed with changing weather and busy schedules can have us feeling less than our best. And if travel is added to the mix, you can create quite the clear path for fatigue, anxiety or mood disorders and a number of physical illnesses.

Fear not though, I am here to share some of the BEST ways to promote your well-being through it all! These tips are some of my tried and true health "hacks", many of which have been studied and proven by researchers, doctors, and scientists (and I will share links on how to find more info if you want to know more). Even if you don't have plans to travel this year, these tips can help prevent you and your loved ones from falling prey to the sniffles (or worse) throughout the holidays.

Tip #1 Drink Up Buttercup

As the temperatures drop and festive gatherings fill our calendars, we often deprioritize our water intake (even if unintentional). Our morning ounces get replaced with holiday inspired flavored coffee to warm us body and soul. And our evening liquid intake is more likely to consist of glasses of wine or spiked eggnog with friends and family. But dehydration can have huge health implications...

Drinking at least half your bodyweight in ounces daily ensures your body and organs are functioning properly. Proper hydration is key in preventing infections, improving mood and cognition, and lubricating your joints to name just a few.

The easiest way I have found to make sure I'm getting my daily required ounces is by drinking 16-20 of them upon waking and again about 30 minutes prior to bed. And during the day, I love adding fresh squeezed lemon or lime to add some flavor to entice me to continue drinking enough H2O. No sugar added and all natural sparkling waters are a great option too as well as a cup or two of decaffeinated tea throughout the day! I also am a huge fan of low sugar electrolyte supplements that help maintain balance in key micronutrients and minerals while keeping you hydrated. NUUN, Trace Minerals, LMNT, and Liquid IV are a few of my favorite brands. Click the link below to shop Thrive Market (and SAVE $!), search key word "electrolytes" for all the options!

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One last thing...avoid drinking alcohol daily or overconsuming caffeine or sugary drinks, as they can lead to chronic dehydration...and a slew of other health problems.

For more on the importance of hydration and your health, click here: https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/

Tip #2 Sleep Quality AND Quantity

With the seemingly never ending to-do list, deadlines, and places to be this time of year, sleep can take a backseat on our list of priorities. But I am here to advocate for the early bed time and the snooze button (if need be)! Even the slightest sleep deprivation can lead to changes in mood and behavior, reaction time or ability to focus, memory loss, blood sugar imbalances (insulin resistance or Type 2 diabetes), weight fluctuation, and will even negatively effect your immune, endocrine, and reproductive systems.

The amount of sleep you need varies by age and lifestyle however, for optimal function of the brain and body, at least 7 hours is recommended. As much as the amount matters, the quality of your rest is even more important.

Here's a few of my favorite ways to prioritize sleep all year round.

*No tech 1 hr before bed. Blue light from phones, computers, and television mimics the suns light and can keep our brains "on" when they are supposed to be naturally winding down. Put your devices out of reach so you won't be tempted to scroll in bed!

*Limit caffeine & alcohol. Both are sleep disruptors and will inhibit your best sleep. Try consuming your last cup of coffee before noon and swapping your nightcap for chamomile or lavender tea to promote relaxation and calm your nervous system.

*Legs up the wall. One of my favorite ways to relax my body and mind in preparation for a good nights sleep is legs up the wall pose. Studies have shown this simple pose when performed for even a few minutes can lower blood pressure, relieve pain or pressure, and improve circulation and detoxification. The main purpose of this pose and many other yoga inspired poses) is to guide your body into a relaxed state, making it perfect to add to your evening routine. Check out how to do legs up the wall pose here: https://health.clevelandclinic.org/benefits-of-legs-up-the-wall/

*Comforts of home. If you are traveling, do your best to stay in a routine to help support your natural circadian rhythm, and bring along any of your sleep necessities (eye mask, body pillow, ear plugs, ect) that will promise you a good nights sleep while away.

For more info on the importance of sleep and your health, click here:

https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep

Tip #3 PYOS (Pack Your Own Snacks)

The small choices we make are the ones that ultimately add up to how we feel on the daily basis. What we put in our bodies determine our energy levels, mental clarity and ability to focus, how well our joints and muscles function, our immune systems ability to keep us healthy, how we respond to stress, and how well we sleep (among many other things!). So when it comes to being away from home, on the road or in the air, I pack the things guaranteed to support my body and mind. Plus, we all know how much money we can save by sparing the gas station or airport snacks!

Here are a few of my favorite snacks to pack. They are low in calories, sugar, and free from artificial flavors, colors, and preservatives (that are so so dangerous....more on that in an upcoming article), easy to prep ahead and stow on your travels:

*Veggies like carrots, celery, cucumber, and bell peppers (I also love a good hummus or pesto to dip them in!)

*Beef, turkey or mushroom jerkey

*Fruit like grapes, apples, melon, or berries

*Hard boiled eggs

*Nuts like almonds, pistachios, walnuts or cashews

*Dark chocolate bars (because chocolate...DUH!)

These are only a few recommendations, there are so many more better for you options to choose from! Pick a few of your faves before your next trip.

Ground Down

One of the first things I do upon arrival to my destination, is to go for a walk or stand barefoot on the ground. I know what you are thinking ... "Ok Sarah, you are really turning into a hippie..." BUT there is scientific evidence to back me up!

Grounding, or surrounding yourself with nature, offers your body and spirits a boost. Negative ions are molecules produce by the sun's UV rays, bodies of salt water, and plants, filling the air around us and being absorbed by our bodies when we are exposed to them. Once they enter our bloodstream (through skin absorption and breathing) they produce a biochemical reaction that increases serotonin, instantly boosting mood and energy levels and alleviating symptoms of acute stress, anxiety, and depression. These negatively charged molecules increase the flow of oxygen to the brain making us feel more alert and improving sleep quality too!

On top of all of those benefits, spending time outdoors in your new location will more quickly adapt your body to its new environment, boosting your immune function and giving you a feeling of "home" (at least temporarily). Try spending at least 15 minutes in nature (at a park, on the beach, hiking trail, ect) shortly after arriving at your destination and reap all the benefits! PS you can use the same grounding method on a regular basis at home in your own backyard or neighborhood.

Jot it down

Years ago, my grandma turned me on to creating a travel journal. By writing down my daily experiences and memories I don't want to forget, I feel more connected to the present and in turn enjoy my time even more. Pictures are worth 1,000 words yes, but journaling your agenda, emotions, and gratitude are even more powerful when pen hits paper. You can keep these as a means to "go back in time" or like I do, just a way to help me fall asleep at night while I am away from home. Often the excitement and anticipation of the day to come can keep me awake, so I will journal about my day and write my schedule or list of to-do's for the following day to clear my mind before my head hits the pillow. Try starting a travel journal on your next adventure!

Shots, Shots, Shots, everybody!

I am a HUGE supporter of wellness "shots" and fresh pressed juices. They are a sure fire way to get all of your essential vitamins and minerals while your body is the most susceptible to illness , fatigue, gut distress, and mood imbalances. Finding a local juice bar is fun and it's one thing I splurge on while traveling! Fresh juices and well shots help boost antioxidant levels (fighting stress inhibiting free radicals), promote hydration, support good gut bacteria (to boost immunity and digestion among other organ function) AND are free from preservatives and added sugars. PS beware bottled store bought juices! If they are not fresh squeezed they are probably harboring an absurd amount of sugar, in which case it will have the exact opposite effects as listed above on your body!

Do your best...

To feel your best

Remember you are human and you are enjoying life AND keep in mind how you WISH to feel (on vaca and beyond). Every choice you make has an effect (positive or negative) on your body and overtime those choices ultimately add up to your total well-being. So continue to DO YOUR BEST no matter where you are. Treat each choice as its own and make the best one you can in that moment, and the one that serves your highest good.

So when you can...choose the salad over a burger and fries, choose an early bed time and early rise, choose to get outside and move your body, choose water over wine, and choose gratitude over and over.