How to stay healthy while traveling for the holidays

12/20/2024

By following a few simple tips, you can make the holidays both enjoyable and beneficial for your health this festive season!

By Chanpreet Singh, MD, Family Medicine, Nuvance Health Medical Practice

The holidays are a time to relax, celebrate and have fun. However, it’s important to prioritize your health and well-being even while you’re away.

Eating healthy and avoiding weight gain while traveling during the holidays

The holidays often bring the temptation to stray from your usual eating habits and indulge in fried foods and sweet treats. However, with a bit of planning, prep and awareness, you can maintain your diet and still enjoy treats while traveling!

Consider the following tips to keep your health on track while on vacation:

Plan snacks and meals ahead of time: Pack healthy snack options for your trip, such as apples with peanut butter, trail mix and granola bars. Consider making sandwiches or salads that can be easily packed and enjoyed on the go.

Look for healthy food options on menus: When dining out, opt for healthy choices like fresh salads, grilled lean proteins and vegetable-based dishes. Consider visiting local farmers markets or grocery stores to stock up on fresh produce and healthy snacks. Also, don’t forget that beverage calories matter, too. Try opting for healthier alcoholic or non-alcohol beverage options.

Eat until you’re full: It’s OK to enjoy cookies and cake during the holidays. Just be mindful of how much you’re eating. Sometimes our eyes are bigger than our stomachs and all we really need is a bite or two to satisfy our taste buds. Overeating can lead to bloating and uncomfortable indigestion, which nobody wants to feel, let alone while traveling during the holidays.

How to stay fit while traveling this holiday season

Maintaining your health and wellness during the holidays is important. After all, it’s a time to reset your mind and body. Staying active and fit during the holiday season not only benefits your physical health but it also makes you feel good inside and out.

Incorporating physical activities into your trip is a great way to stay active and fit while enjoying your time away:

Explore the outdoors on foot or bike: Take advantage of your beautiful surroundings and go for a hike, bike ride or walk with your friends and family. It’s a great way to clear your head and stretch your legs all at once. Walking can also aid in digestion, especially after eating a heavy holiday meal.

Related content: 5 best exercises for weight management

Use the hotel fitness center: Many hotels offer fitness centers with a variety of equipment. You can start your day with a cardio session on the treadmill or lifting weights. Some hotels even offer yoga classes, or you can check out a class nearby to get the real, local experience.

Related content: How to run a mile and more

Run around with the kids: If you’re the “fun aunt,” you already know that being on child-watching duty is sure to keep you on your toes! Go on a walk with the kids to the neighborhood park and have some fun on the playground. Play with new toys the kids received for the holidays, push them on the swings or test your strength on the monkey bars.

Managing stress and relaxation during the holidays

Holiday shopping and travel can be stressful, but practicing relaxation techniques and mindfulness can help you unwind.

Here are ways to manage stress and relax during the holidays:

Practice mindfulness and breathing exercises: Deep breathing exercises, meditation and yoga can help calm your mind and body. Taking a few minutes each day to focus on your breath and let go of any tension can greatly reduce stress levels.

Take walks or try a yoga class: Consider spending time in nature, whether it’s going for a leisurely walk around town or hiking in the mountains.

Prioritize self-care with a massage: Take time to pamper yourself with a massage or spa treatment. Make sure to get enough sleep and rest, as a well-rested body and mind are better equipped to handle stress.

How to get a good night’s sleep during the holidays

When you’re traveling, it’s important to prioritize your sleep and try to stay on your normal sleep schedule as best you can.

Here are tips to help you unwind and maintain a healthy sleep routine while traveling:

Establish a bedtime routine: Even though your schedule may be different during the holidays, try to stick to a consistent bedtime routine. This can include activities like reading a book, crocheting or taking a warm bath.

Create a relaxing environment: Make your sleep environment as comfortable as possible. If you’re staying in a hotel, use earplugs or a white noise machine to block out any noise disruptions. Consider bringing your own pillow or sleep mask to create a familiar and soothing atmosphere.

Adapt to time zone changes: Traveling across different time zones can disrupt your sleep patterns. To minimize the effects of jet lag, gradually adjust your sleep schedule a few days before your trip. Once you arrive at your destination, try to adapt to the local time by staying up or going to bed depending on the time of day.

Protecting your skin and overall well-being while traveling this holiday season

Don’t neglect your skincare routine while you’re traveling! If anything, this is a time where you should be taking extra good care of yourself.

Here are some essential tips to keep your skin happy and healthy:

Stay hydrated throughout the day: Keep your water bottle handy while you’re out and about! Aim to drink half of your body weight in ounces each day.

Apply and reapply sunscreen to avoid sunburn: Sunburn isn’t only painful, but it also increases your risk of skin cancer. To protect your skin from harmful UV rays, apply a broad-spectrum SPF 30 sunscreen before heading outdoors. Reapply every two hours and cover all exposed areas, including your face, ears, neck and hands.

Related content: Your guide to healthy winter skin

Use insect repellent to avoid bug bites: While some bugs may be less active during the cooler months, it’s still a good idea to use insect repellent if you’re spending time outdoors, especially on mild winter days. Pesky insects can carry diseases, so make sure to use insect repellents containing DEET, picaridin or lemon eucalyptus oil to protect yourself from bites. If you or your loved one has an insect bite that doesn’t go away after a few days or leads to other symptoms, call your primary care provider.

Find a Nuvance Health primary care provider near me.

The bottom line: By following these tips, you can stay healthy while enjoying the holiday season! Make healthy food choices when possible, explore on foot as much as you can and most importantly— have fun! Unplug, live in the moment and enjoy quality time with your loved ones.