Going on vacation may seem like a great excuse to overindulge, but just because you are going on vacation does not mean you should take a break from your health. A healthy vacation allows you to enjoy your trip and be physically, mentally, and emotionally restored.
Here are a few areas to keep in mind as you plan for a healthy vacation.
Meals/Eating
Try to stick to your normal routine, including normal number of meals and snacks. Try to eat at your usual times; consuming your typical portion. Most restaurants post their menus online so you can plan ahead to find restaurants that have healthier options. Pack or stop at a local store to keep healthy snacks on hand, or even visit a local farmers market for fresh produce. If you are staying at a hotel with breakfast opt for healthier options like eggs, yogurt, and fruit. If your vacation rental or hotel has kitchen appliances, stock with healthy snacks and breakfast items can save both your waistline and your wallet.
Did you know if you are thirsty that your body is already dehydrated? Dehydration can lead to mood changes, headaches, and feelings of fatigue. Stay hydrated during travel and throughout each day, especially when visiting warmer climates, when being more active, or indulging in alcohol. Make accessing water easier and reduce waste by add an empty water bottle to your packing list.
Activity/Exercise
Depending on your vacation style you may need to have a plan to be active. Aim for 30 to 60 minutes of activity each day. Explore the town on foot, rent a bicycle, look up local hikes, or utilize the hotel gym. During your travel days find time to stand up, stretch, and move. Walk the concourse during layovers, stroll around a rest area, or stretch throughout your journey.
Sun Safety
Wherever you are traveling be sure to prioritize sun safety. Pack water-resistant, broad-spectrum sunscreen of at least 30 SPF (Sun Protection Factor). Apply 30 minutes before heading outside and reapply every 2 hours, especially if swimming or sweating. There is no such thing as a safe or base level tan. Avoid tanning beds and long unprotected exposure to the sun. Pack or buy a fun new hat and try renting an umbrella if spending the day at the beach.
Sleep/Rest
Prioritize sleep and rest during your trip, not every second of every day must be filled. Allow for the recommended eight hours of sleep each night and capitalize on being away. Enjoy some down time during your trip to help restore your mind and body.
When you prioritize your health and include these tips in your vacation plan you will find your mind and body more rested and restored when you return from your healthy vacation.
Written by: Laura Halladay, Family and Consumer Sciences Educator, Ohio State University Extension Greene County.
Reviewed by: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension Miami County.
Sources:
Brinkman, P. (2016, February 18). Keeping sun safe. Ohioline. Retrieved March 2, 2022, from https://ohioline.osu.edu/factsheet/hsc-7
Harvard Medical School. (n.d.). Consequences of insufficient sleep. Consequences of Insufficient Sleep | Healthy Sleep. Retrieved March 2, 2022, from https://healthysleep.med.harvard.edu/healthy/matters/consequences
Moser, M. (2012, May 30). Don’t let vacation go to waist. Chow Line. Retrieved March 2, 2022, from https://u.osu.edu/chowline/2012/05/30/dont-let-vacation-go-to-waist/
Poitras, C. (2012, February 21). Even mild dehydration can alter mood. UConn Today. Retrieved March 2, 2022, from https://today.uconn.edu/2012/02/even-mild-dehydration-can-alter-mood/
Photo Credit:
Marijana1 via Pixabay – Summer-Sun protection items https://pixabay.com/photos/summer-summer-flat-lay-flat-lay-3490611/
YenniVance via Pixabay – Healthy meal with salmon and veggies https://pixabay.com/photos/salmon-food-healthy-dinner-meal-1312372/
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