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Tips for Healthy Travel

Useful Tips: How Do I Stay Healthy While Traveling?

We have seen chronic conditions such as heart disease, diabetes, obesity and hormone imbalances on the rise among senior executives.  Unless they find a way to keep themselves healthy while traveling, it is impossible for them to maintain optimal health.

Armed with the following practical and easy to follow tips, you can stay healthy while on the road and keep chronic illness away.


Food becomes the biggest challenge when you are traveling. Granted, it is not easy to control the food you eat while you’re on the road. However, a little bit of planning ahead can help tremendously. If you have to eat in restaurants, make a list where you can get healthy alternatives before you travel. You can also get healthy salads at your hotel or in the market. Avoid or minimize processed and junk food, sugar, and liquid calories like soda, juice and alcohol.

One of my ex-colleagues used to carry a healthy snack or two and a bottle of clean water to meetings. This is great as it ensures that you alway have something to munch on in case you can’t get out for a proper meal on time. Some ideas for good snacks are carrots, cucumber, celery and radishes. You can also carry your favorite fruit or two; apples, oranges, berries, avocados and pomegranate travel well. It’s always a good idea to carry some nuts and seeds if you are not allergic to them. If you have to remember one thing, remember to eat real food.


Let’s be practical. The last thing most people think about when they are traveling is spending hours in a gym. If you don’t have time to follow your normal workout routine while traveling, you should still follow a workout routine that is quick, targets every muscle in your body with just a few functional movements, and can be completed anywhere. The idea is to stay healthy and still have plenty of time leftover to do whatever else you need to do.

One simple workout which I like and can be done anywhere using just your bodyweight is doing 3-4 sets of 10 push-ups, 10 squats, 10 lunges and 20 crunches. If you do not have time to do everything in one go, just doing one exercise at a time in any spare 5 minutes you have during the day will also go a long way.


Several executives I speak to tell me that the alcohol they end up consuming in social settings when they travel is their biggest nemesis in maintaining a healthy lifestyle. You can still maintain a healthy lifestyle while drinking alcohol in moderation. If you have to drink, try to have wine and liquor without mixers and sip it slowly. Avoid sugary mixed drinks and cocktails at all costs. Drink water between each drink. This will be helpful in flushing out toxins from alcohol consumption from your body.

Relaxation techniques: Jet lag, fatigue and stress are common issues while traveling. Using relaxation techniques like meditation, deep breathing, taking steam or sauna and getting adequate sleep help you overcome these issues.


Supporting your nutritional need with supplements such as multivitamin, Omega-3, and a stress hormone stabilizer helps you keep strong and fight fatigue. You can also use melatonin if you are feeling jet lagged.

I would like to hear from you about your techniques for staying healthy and fit while traveling. You can post your comments below or on my Facebook page. If you are looking for personalized advice for staying healthy while traveling, contact us.

Dr Menka Gupta


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