Five simple tips to stay healthy when travelling
Thursday, October 27, 2016 - 12:00
Holidays are often a time to overindulge in good food and alcohol, as a way to experience the culture a new destination has to offer. While one of the best parts about travelling abroad is undoubtedly trying the local flavours, it is essential to keep your body well fuelled and hydrated so you can get the most out of your trip.
1. Maintain healthy eating habits
When on holiday, you’re expected to relax and let your hair down! This is true to a point. However, it is just as important to stay healthy while you are away. It’s ok to eat the odd unhealthy fried snack or meal, but for about 90% of the time, you should aim to maintain a healthy eating pattern, with plenty of fruit and vegetables. Try the local markets for fresh food. This will help you stay healthy and return from your vacation feeling refreshed.
2. Watch the alcohol
Although it’s tempting to overindulge in alcohol while you are away from home, remember that all alcohol contains ‘empty calories’ and can lead to holiday weight gain. Alcohol can also lead to dehydration and cause serious health effects. If you do drink alcohol, drink safely and wisely. Alternate with non-alcoholic beverages and eat before or while you are drinking. Try and limit yourself to no more than two alcoholic drinks a day.
3. Keep hydrated with water
Whether you are travelling to warmer or cooler climates, it’s important that you stay well hydrated. Make sure you have access to safe drinking water and carry water with you wherever you go to prevent dehydration. When travelling by plane, you have low moisture levels in the cabin and are at a high altitude, both of which increase your fluid needs. If you are given a bottle of water during the flight, keep it, and refill it with water throughout the flight.
4. Have healthy snacks handy
If you are travelling by plane, making long road trips or just seeing the sights of a beautiful city, always plan and take healthy snacks with you. This will stop you from being tempted by junk food on stopovers or at convenience stores. Pack some healthy snacks like crackers, low salt pretzels, cheese, dried fruit and nuts.
5. Research restaurants before you go
Trying to locate a good restaurant at the end of a busy day can be challenging in an unfamiliar place. It’s a great idea to do some research before you go about the local restaurants and markets at your destination. If you are staying in self-contained accommodation, it is good to know where the local supermarkets and fresh food markets are. Finding a great restaurant or fresh food market could be the highlight of your trip.
Dr Jane Read is a Sydney-based GP Registrar who also holds a Masters Degree in Nutrition and Dietetics from Deakin University in Melbourne. In addition to working in general practice, Jane also runs her own nutrition consultancy business providing nutrition and dietetic services at the Northern Cancer Institute in St Leonards. She has also been a nutrition consultant to various corporate clients.
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