Can I Still be Healthy on Spring Break? Six Travel Tips from a Nutritionist


Plan ahead to keep some healthy little behaviors

Sacramento, Calif. – After several weeks of rain and cold in the Sacramento area, it’s finally time to start thinking about Spring break travel!

Although the holidays are meant to help us relax and unwind, it can be easy to ignore healthy behaviors in order to let go. Being spontaneous is a natural component of vacation, but I’ve found that planning ahead to maintain a few healthy little behaviors can keep you from feeling lethargic or exhausted after vacation, and instead come home feeling refreshed and refreshed.

6 travel tips

1: Prioritize a balanced breakfast

It is important to start your day with a breakfast that contains a source of fibre, fat and protein. These provide lasting energy and a feeling of fullness, which helps prevent cravings for less nutritious foods later in the day. In fact, starting the day with a healthy behavior like eating a good breakfast sets you up for other healthy choices throughout the day.

2: Hydrate often

Several factors related to spring break travel can increase your risk of dehydration. For example, most of us live in climates where the humidity is around 35-65%, but the air controls the humidity on planes around 10-20%. Low humidity in the air can lead to dehydration, so try to hydrate more than usual 24 hours before and after air travel. In addition, drinking alcohol, excessive caffeine intake, and traveling to warmer, higher altitude climates can also lead to dehydration. You may also engage in other activities on vacation such as hiking, walking for long periods of time, or just lying in the hot sun; All of which require adequate hydration.
remembers, If you’re thirsty, you’re already dehydrated! Pack an empty reusable water bottle with you on vacation and keep it on hand at all times. Consider bringing an electrolyte powder eg Catalyst to LMNT Also with you to replenish minerals like potassium, magnesium and sodium.

3: Be mindful of your alcohol consumption

Speaking of the effects of alcohol on hydration status, keep in mind that alcohol is a diuretic. This means that it causes the body to remove fluids and minerals such as sodium at a much faster rate than other drinks. Always drink a glass of water between alcoholic drinks, and know how many drinks you will be consuming before the event where alcohol will be served. Knowing your number allows you to drink mindfully instead of saying yes every time you’re offered a drink.

4: Always eat emergency snacks

Have you ever been in a situation where you feel hungry and irritable, but unable to reach for food? There’s nothing worse than being “starved,” especially when you’re on vacation! It’s a good idea to keep a few snacks in your bag or backpack throughout your trip for several reasons: You may be hungry when the group you’re traveling with isn’t ready to eat yet, or the group you’re traveling with is eating a food you’re allergic or sensitive to. Keep in mind the fiber, fat, and protein items, consider bringing some mixed nuts with an apple, orange, or Protein bar near it on the go.

5: Merge the movement

Vacations are a great opportunity to experience a different form of activity that isn’t usually part of your daily life. Try the popular hikes in the area or a brisk walk around the area where you’re staying. Stretching in the morning is especially beneficial after you’ve flown to your destination and can be a great time for mindfulness or meditation before the day’s activities. Many hotels now offer free aerobics or yoga classes!

8: Stay present

With so much beauty on our planet, it can be easy to waste your time snapping and sharing photos right away. By focusing on connecting with what’s in front of you in every moment—the people, the scenery, the food, etc.—you give yourself a chance to enjoy your vacation to the fullest. If you’re like me and love taking pictures on vacation, consider sharing them at the end of each day or at the end of a trip.

Implementing a few small healthy behaviors during your trip can enhance your vacation experience. Fueling your body with nourishing foods, hydration, and making time to move will allow you to feel more engaged, connected, and present for all that your vacation experience has to offer.

About the author:

Hanna Spivak, MScN is an Integrated Nutritionist at Sacramento Physical Therapy Center. She holds a Master of Science in Nutrition from National University of Natural Medicine in Portland, OR. She is also a daily teacher on food as medicine and believes in the healing power of food. Outside of the office, Hanna enjoys creating new recipes, traveling, hiking, lifting weights, and spending time with friends and family.

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