Home is where the heart is — it’s also where your health essentials are. That means, traveling can make it challenging to stick to your wellness routines, especially around the holidays when schedules are jam-packed with celebrations.
According to a Forbes Health survey, only 38% of people maintain their typical diet while traveling. Just 2 in 10 business travelers work out regularly while away, and half report not getting enough sleep. Combine that with the hectic holiday season — where two-thirds of people say they overindulge in food, nearly 45% take a break from exercise, and more than half report having less time for themselves, per a 2023 survey — and you have a not-so-merry picture of holiday health.
But we have happier holiday tidings. There are simple ways to set yourself up for success when you’re jet setting. “Just because you’re not home, does not mean you need to completely abandon your routine,” says Lifeforce Senior Health Coach Patrick Doyle.
Our gift to you: We asked our health coaches to share their top healthy holiday travel hacks, whether you’re hitting the road or the skies this season.
1. Pack your snacks.
Lifeforce Health Coach Kathryn Davidson recommends traveling with protein-packed, non-perishable snacks such as jerky, a nut mix, and a low-sugar protein bar to help balance your blood sugar. And of course, bring your reusable water bottle to hydrate on the go. Davidson suggests mixing water with a hydration stick. Brands like LMNT provide essential electrolytes including magnesium, potassium, and sodium. Research shows that drinking water with electrolytes can prevent dehydration and improve blood flow during long flights.
2. Make fitness festive.
“Before you leave for your trip, Google a gym or park that’s conducive to keeping up with your exercise routine,” Doyle says. “It does not have to be the same intensity or exercises, but planning the time and place for moving your body with intention is a huge way to support healthy travel.”
You can also make it a family affair and plan a group fitness class with your loved ones. Try platforms like ClassPass to find studios around the world and pre-book your workouts. Another great option for Thanksgiving travel: research a Turkey Trot race in the area you’re visiting. Many are family friendly and welcoming for all fitness levels.
While it’s helpful to plan some activities ahead, also remember to “maintain a sense of fun and flexibility during holiday travel, especially when visiting friends and family,” says Health Coach Karen Katzenbach. “You don’t want to be the Grinch that has to leave during the holiday movie or football marathon to go to the gym, but you could be the person who challenges the kids, grandkids, nieces, and nephews to see who can do the most burpees, squats, or push-ups during the commercial breaks.”
3. Try in-flight light therapy.
Upgrade your in-flight experience by traveling with a portable red light therapy device. (Brands like Bon Charge and Joovv make handheld gadgets). “Red light therapy helps reduce inflammation, boost energy levels, and ease symptoms of Seasonal Affective Disorder by mimicking sunlight,” says Lifeforce Senior Health Coach Dotun Olubeko. And that’s especially beneficial when traveling to colder temperatures. Research finds that red light therapy can improve blood flow and circulation, which may become constricted during long flights. Red light has also been shown to enhance sleep quality and regulate circadian rhythm — a bonus for beating jet lag.
Olubeko also recommends traveling with an infrared heating pad. He says, “It provides deep warmth and muscle relief during long trips and boosts circulation in cold temperatures.”
4. Lean into the chilly temperatures.
There are some cool perks to winter weather. Emerging research shows that cold exposure therapy may have promising benefits for immunity, cardiovascular health, insulin resistance, and mental health. Olubeko recommends pairing cold exposure with breathing exercises to boost circulation and mental clarity. During winter travel, this can look like taking a brisk walk outside or sitting out in nature while bringing intention to your breath.
The popular Wim Hof Breathing Method often goes hand in hand with cold temperatures. Studies show that it may help improve mood, reduce stress, and enhance immunity.
5. Prioritize rest and recovery.
“Even though you want to fit plans in when traveling, make sure to leave time for plenty of rest,” advises Lifeforce Health Coach Megan Houser.
Doyle seconds this. “If you’re on vacation, this is an excellent opportunity to fill your cup,” he says. “If you are traveling internationally, consider grounding — standing barefoot on the ground to connect with the earth and gazing at the horizon — to connect with your circadian rhythms.” Grounding has also been shown to reduce inflammation and boost immunity, both essential for your body when traveling.
6. Meal prep on the go.
While your trip may be filled with decadent holiday meals, you can also plan for lighter, nutrient-packed fare to maintain a healthy balance. All you need is a little prep time.
“Prepare a grocery list before leaving and buy groceries when you get to your destination,” Doyle suggests. “If you don't have a car, consider having groceries delivered to your hotel. Keep it simple with what you can easily prepare in your hotel room. Think lean protein and lots of fiber. Fruits and veggies galore! When dining out, eat slowly with the intention to taste and savor your food and have gratitude for the delicious meals.”
7. Wash and moisturize your hands.
“Wash your hands often to avoid germs when traveling in and around busy places,” Houser advises. A 2004 study in the Journal of Environmental Health Research found that people are up to 113 times more likely to catch a cold during a flight than on the ground. Research shows that surfaces like tray tables, seat pockets, and armrests are some of the likeliest hosts for germs, so pack your carry-on with portable sanitizing wipes and hand sanitizer.
Houser’s bonus tip: “I pack chapstick and lotion when I travel in winter. Being from Colorado, our fall and winters are really dry, so if I’m washing my hands a bunch, I always want this.”
8. Bring the spa with you.
Bring little indulgences with you on the road. Olubeko is a fan of aromatherapy shower bombs. “Peppermint or eucalyptus bombs can clear sinuses and create a spa-like experience after cold days,” he says. They’re easy to pack and use in hotel showers or wherever you’re staying.
Most importantly, prioritize fun and family time this holiday season. “Express yourself,” says Doyle, “and do what brings joy to your heart with the people you love.”
This article was medically reviewed by Ashley Shrader, DNP, FNP-C, Institute for Functional Medicine Certified Practitioner.