How to be healthy while traveling…

A strong immune system is required to remain healthy while travelling. Travel plans alone can bring a great deal of stress to the body, rendering it weak. The best defense against disease is to train the body for a healthy immune system. Here are useful tips to keep you safe before, during and after your travel adventures.


Sleep is one of the biggest ways people can defend themselves from viral attacks. The immune system is sluggish when the body is deprived of sleep, and healthy cells are slower to regenerate. Sleeping for a full 8 hours a night is recommended to maintain an optimum level of safety. Read this blog to know how much sleep is good sleep.

Here are important suggestions to help you get the necessary 7 to 9 hours of sleep every night:

  • Keep the room cool at night.
  • Reduce the intake of caffeine or alcohol.
  • Avoid long screen-times such as smartphones and e-readers for at least an hour before bedtime.
  • Fly with an eye mask and earplugs and rest when in transit.

While preparing your holiday, you must include the kind of foods you will bring on your trip. Home-made food is also safer than fast food. Create a list of non-perishable, nutritious things to eat.

What Should You Pack?

Healthy snacks include high protein foods such as mixed fruits and nuts, dry fruits, and granola bars. Many nutritious choices can be packed according to the duration of your trip.

When travelling, tea, unsweetened canned juices, and power drinks must be carried. Purchase some lemons from a store to produce quick lemonade. 

What Should You Avoid?

  • Do not bring cookies, crackers and candies in your food bag. They are attractive, but they will lower your safety on the trip.
  • Stop sitting and eating anything that comes first on the roadside. Find healthier options in the area. Avoid consuming fried foods, alcoholic drinks and coffee too much.
  • Too much-sweetened juices, caffeine, sugary carbonated beverages and mocktails should not be used. They are good if taken from time to time but do not count on them to satisfy your hydration requirements.
  • Try to avoid eating from Local Street vendors, as they are often deep-fried, hygienic and very unhealthy.

What Should You Look For?

  • A fast-food stall may be around the corner, easy to try, but look for healthier places to eat. Find a restaurant with a salad or boiled egg. 
  • Plan your trip and mark your map(or have the names of the places in your cellphone to navigate there faster) with the supermarkets or grocery stores. This reduces the time you spend searching the shops and will not push you to eat unhealthily. If you’re travelling by train or air, look for non-fat foods such as peas, pasta, or vegetable dishes.
  • Keep drinks at hand: It is very important to drink plenty of water when travelling. Dehydration is normal. You get tired and have low levels of salt in your body because you walk under the sun. Do have enough drinking water with you if you’re on a road trip. Hold a cooler compact box to keep drinks chilled.
  • Touring involves visiting new environments, cultures and food. Explore your destination. Check your destination for safe eating choices. Ask your hotel for low-fat and high-protein food. When you have a kitchen in your hotel room or stay in an apartment, it is easier to cook quick, healthy meals for yourself.
  • Find places near your stay where you can find the right food. If you try new dishes, always ask for their ingredients, as certain dishes contain allergens, such as gluten and peanuts. Try small amounts of exotic dishes as excessive food can cause digestive problems. Digestion is all, it is well-explained in this article here.

Eliminate germs

When you reach a contaminated surface, most infectious viruses and bacteria are transmitted. Simply touching the bathroom doorbell and then touching your eye, nose, or mouth is enough to make you sick. 

This is how to prevent this from happening:

  • Wash your hands regularly with soap, water or alcohol-based sanitizers, including fingernails.
  • Use a towel or cloth for opening door handles or switching off water ropes.
  • The use of swab armrests, tray tables and other surfaces for the disinfectant pads.
  • Stay 6-feet away from anyone who is sick or who coughs or sneezes.


Exercise is also helpful in maintaining the desired health status. It keeps the mind and spirit up and helps people sleep better at night. Usually, while travelling you perform enough cardio, but its always good to keep track of your activities. You may use one of those fitness gadgets if needed, they come in all ranges. Meditate to release the extra exertion your body must be taking due to all this travelling.


Vaccine shots are a good way to prevent diseases, particularly from abroad. Mosquito repellent and mosquito sprays also help to reduce the likelihood of infections. Try using a mosquito net around your bed if you sleep outdoors. Keep your hands clean or sanitized to prevent germs from spreading. Bring with you a bottle of sanitizer or hand wipes. 

It’s exciting and fun to travel. To enjoy your journey, it is extremely important to keep your diet safe. By adopting these simple ways of eating healthily, you will stay healthy and enjoy it.

Love! Enjoy!