As the weather gets more pleasant and the days grow longer, many of us start to think about packing our bags and taking a trip. Whether you’re headed to a sunny beach destination or a new city to explore, traveling can be a lot of fun. But it’s important to remember that being on the go can also be taxing on your body; there’s a lot more you should be doing to take care of yourself. Here are a few conducive tips for upping your healthcare game while traveling:

Good Sleep for Good Mood:

Sleeping is priceless when you travel. It’s like pressing the reset option on your body, and it can be the difference between a good trip and a bad one. It will be worth it to make sure you get enough shut-eye by establishing a regular bedtime routine, avoid drinking caffeine later in the day, and upgrade to a better hotel room. Science links a pleasant mood to a good night’s rest, so you’ll be in better spirits to sightsee the next day.

However, it doesn’t mean you’ll hog on some sleeping pills to get a good night’s sleep. A study finds that taking sleeping pills can increase the risk of death by 32 percent, and even over-the-counter medications like Benadryl can have dangerous side effects. Always consult your doctor before taking anything on your trip. If you are lucky, you may also be able to locate a travel nurse with an RN to BSN degree to help you with any questions or concerns you may have.

If You Can’t Avoid It, Then Get Vaccinated:

No one likes getting shots, but some vaccines are worth getting before you travel. If you’re going to a country where there’s a risk of yellow fever, you’ll need to be vaccinated. The same goes for places where there’s a risk of malaria—although, in addition to getting the vaccine, you’ll also need to take medication to protect yourself.

With Covid 19 still being a problem in many areas of the world, getting vaccinated before you travel is more important than ever. Make sure to check the CDC website for the most up-to-date information on which vaccines are recommended for your destination.

Be Wary of What You Eat and Drink:

Beware of the consequences before you casually let your diet slide when traveling. Consuming a lot of greasy food can lead to indigestion, while drinking too much alcohol can lead to dehydration. To avoid getting sick, stick to safe bets like fruits and vegetables, lean protein, and whole grains. And drink plenty of water—aim for eight glasses a day. Yep, we know how tempting that loaded beef nachos with extra cheese and jalapenos can be, but your stomach will thank you later.

When it comes to alcohol, it’s best to stick to drinks that are low in sugar. Drinks like vodka, gin, and tequila are all good options. And if you’re drinking beer, opt for a light beer. And, of course, vitamins! Do not forget to pack your vitamins, especially if you are traveling to a place with a lot of sunshine. Vitamin D intake is essential for strong bones, and it can also help boost your immune system.

Don’t Forget to Exercise:

Just because you’re on vacation doesn’t mean you should take a break from exercise. In fact, exercising while you travel can actually help you stay healthy. Going for an early-evening run or maybe just taking a brisk walk is a great way to elevate your heart rate and improve circulation. And if you’re feeling really venturesome, you can even pack a jump rope or resistance bands to squeeze in a quick workout while on the go.

For people with longer flights, try to get up and walk around the cabin every few hours to keep your blood flowing. And if you have a layover, take advantage of the opportunity to explore the airport and get in some steps. If you’re yawning at the mere thought of working out on vacation, imagine a tranquil beach with a rising sun and a chilly ocean breeze blowing in your face while you plank. Now, that’s more like it!

Make Your Own Meal When You Can:

Aah, you already hate the idea, we know. You’re on vacation, the most undesirable thing you want to do is cook your own meals. But hear us out! When you’re in control of what goes into your meal, you can be sure that you’re eating healthy. That means no mystery meat or unknown ingredients that could make you sick.

So, if you’re staying in a hotel, take advantage of the kitchenette and cook your own meals. If you’ve rented a full-fledged apartment or a home, take advantage of the fully stocked kitchen and whip up some healthy meals. And if you’re really not into cooking, at least make an effort to eat out at healthy restaurants. Your body will thank you later.

Practice Hara Hachi Bu:

The what? Hara Hachi bu is a Japanese saying that means “eat until you are 80% full.” And it’s good advice, no matter where you are in the world. Overeating can lead to indigestion, heartburn, and even weight gain. So, before you clean your plate, ask yourself if you really need another serving. Chances are, you don’t.

If you’re wondering how to know when you’re 80% full, listen to your body. When you feel like you can’t eat another bite, stop. You’ll be pleasantly surprised about quickly you adjust to eating smaller portions, and your waistline will start getting compliments too. Hurrah! Moreover, you don’t want to feel like you’ll burst at the seams when you’re trying to enjoy a beautiful sunset or go for a swim. That’s just no fun.

Pack Your Skin Care Mate:

We aren’t just talking sunscreen here, although that is important, too. But think about all of the places your skin comes into contact with daily, like door handles, public transportation, rental car steering wheels. Yuck! All of those places are teeming with germs just waiting to make you sick.

So, be sure to pack hand sanitizer and disinfecting wipes to keep your skin clean and healthy. And don’t forget to pack lip balm, lotion, and sunscreen to protect your skin from the sun’s harmful rays. Your skin must radiate good health in your selfies, after all.

Ending Note:

Packing right is half the battle won! So, whenever you plan a vacation to beautiful and scenic places, don’t forget to make a list of things that must go in your suitcase. Plan in advance, talk to your healthcare provider if you have any underlying medical conditions, and stay safe! And most importantly, have a great time!