Traveling is good for your health. It can take you away from the stressors of everyday life, give your brain a chance to reset and even improve brain health thanks to stimulating new experiences. Travel can boost your mood and give you much needed social time. Unfortunately, it can also mean long travel days, jet lag that snags sleep and a slip in our usual healthy diet.   

Want to gain the benefits of travel without sacrificing your health? You can still do it!

Here’s how to stay healthy while traveling:   

Wash your hands  

The simplest and most effective way to stay healthy while at home or abroad is to wash your hands often and thoroughly. Our biggest problem seems to be the latter; Most people don’t adequately wash their hands, according to the World Health Organization. Be sure to use clean, running water, plenty of soap, and wash for at least 20 seconds on the palm, back, and between the fingers of each hand. After, air dry or dry with a clean towel. While traveling, be sure to always wash your hands before eating, and if that’s not available, use a hand sanitizer with at least 60 percent alcohol. Be sure to rub sanitizer on the palm, back, and between the fingers of each hand.  

Try to keep your normal sleep schedule  

Traveling can be physically demanding. You upset your routine by carrying luggage, walking all day, and maybe even crossing time zones – it can be harsh on your body! One of the most important things you can do while traveling is to make sure you get plenty of sleep. If you don’t normally go to sleep in the wee hours of the night, don’t do it while traveling either. With early morning wake-up times, odd hours, and jet lag, it can be hard, but there are some workarounds. Fight jet lag with a brisk walk in the sun – daylight is one of the best ways to reset your body clock – and if that fails, simply listen to your body. Perhaps the time change means you just need that post-lunch siesta. That’s part of vacation too!  

Move your body

Working out while traveling is an excellent way to stay in shape, stick to your routine, and combat jet lag. It’s also far more difficult to plan and motivate. Though many hotels throughout the world have gyms and there are plenty of exercises and online workout videos you can follow in your room, it’s hard to justify time out of a busy travel day to work out. If you’re able to do it – good for you! If not, consider that in most destinations in the world, like Italy, you’ll be exploring all day. This means walking the streets, strolling in parks, and standing for hours while touring museums and churches and theaters. One good thing about exploring a new city is that you’re sure to keep moving! You can also schedule exercise into your trip with a hike, walking tour, or bike tour to get moving while sightseeing.    

Indulge – but only once a day  

Most people want to indulge and experience the local food while traveling – it is vacation after all! You can absolutely, have fun and enjoy some of the local fare, but you can avoid indigestion, constipation, diarrhea and other stomach issues by sticking as closely as possible to your regular diet.     

Try getting healthy snacks at a local market or grocery store to keep hunger and temptation at bay, and then consider indulging in that big plate of pasta or that three-scoop gelato just once a day, rather than at breakfast, lunch, and dinner. “One treat a day feels special and pleasurable,” says registered dietician Keri Glassman, “overdoing it, on the other hand, isn’t as enjoyable and leads to low energy and poor sleep.”    

As always, if you have any food allergies or dietary restrictions, be sure to prepare beforehand. Study up on your destination’s local foods and consider getting a translated card explaining any allergies if you’re worried about language issues.   

Hydrate, enjoy wine, and skip the hard stuff 

A changed routine and constant motion can make it difficult to drink enough water, but keeping hydrated will help combat dehydration, hunger, stomach issues, and even jet lag.   

For this reason, make sure to drink lots of water, and consider limiting your alcohol consumption to reduce dehydration and travel fatigue. While in Italy you are sure to want to try some of the many wonderful local wines the country has to offer, so consider sticking to wine and beer and skipping hard liquor. A glass of wine is an essential part of the local culture and a popular and fun activity for visitors, so enjoy that vineyard tour and wine tasting, but make sure to stay hydrated as well! 

Check stress at the door  

Vacation or travel is a great time to slow down. Stop to appreciate your surroundings, try spending some time away from technology, and look to connect back with your analog nature. Read the local newspaper or a book, and focus on your travel partners and the new experiences you’re enjoying. Leave the stress of work at home.   

That said, we know that a lot of the stress of travel comes from the travel itself. Prepare yourself ahead of time for a seamless trip, try to let go of the travel hiccups you can’t control, and find what you need in order to travel without stress. Or, go for a completely stress-free trip by hiring a travel company and letting them take care of everything for you! At Ciao Andiamo, we love crafting Italy adventures through local eyes, and we can arrange hotels, excursions, and transfers, personalized for you. Contact us to see how we can make your dream trip to Italy come to life! 

Bring a smart first-aid kit  

Much of the basic medicine available throughout the world is the same, but why not cut the stress and bring your own basic first aid kit for any minor aches or illnesses? A first-aid kit can have all the usual – bandages, sunscreen, an antibiotic ointment such as Neosporin, a thermometer and cold relief medication – as well as medicines for harsher eventualities, including diarrhea, constipation or motion sickness. Like we said, all of these are things that you can find in nearly any pharmacy in the world, but it’s so much more convenient to have them on hand right when you need it. Check out the CDC’s Pack Smart Checklist to help you prepare the best medicine travel kit for your trip.    

Consider travel insurance  

Finally, cover yourself against any possibilities or eventualities with good travel insurance. Most travel insurance should include emergency medical assistance, medicines and hospital costs, surgery and dental treatments, and urgent medical treatment for accidents, but make sure to choose one that also has emergency evacuation, legal coverage, and repatriation in case of serious illness or accident. The odds that you’ll have an accident or fall severely ill on a trip are low, but why not buy some peace of mind for your next trip with good medical coverage abroad? Details matter, so pay close attention to the specific policies if you choose to book!