Having recently come back from a three-week trip to Thailand, I am reminded not only of how much I love to travel but also how challenging it can be for my mind and body. I thought I would share with you some simple strategies I made use of in order to keep in healthy, happy balance while soaking up the many shades of Thai culture and practices (as well as the country’s amazing assortment of food). I hope you find them useful on your next trip!

1. Stay hydrated.

Drinking plenty of water is the simplest way I’ve found to keep me healthy and happy while traveling. To go a step further, I sprinkle an electrolyte supplement (available on Amazon) into my water bottle to help me maximize the hydration benefits.

2. Protect yourself from germs.

It is challenging to stay away from germs, especially on long flights, so I use this nasal screen (available on Amazon) as a quick way to put on a protective barrier. It’s also a more discreet alternative to face masks.

Editor’s Update: This post was published before COVID-19 was an everyday term. In these times, please protect yourself and others by practicing safe travel, including keeping up to date on your vaccinations and wearing protective gear such as face masks whenever required/possible/appropriate.

3. Stock up on fiber and protein.

When faced with a hotel buffet or endless options for restaurants (or street food!), it can be very tempting to indulge and forget all the healthy-eating practices you follow at home. This is a great opportunity to start with mindfulness! Pause before filling up your plate and choose to go for high-fiber and high-protein foods such as seafood and vegetables that help you keep your calories down (especially important for weight loss or maintenance) and your energy levels up. Now, if there’s a food experience you truly can’t pass up, go ahead and enjoy! Just make sure you are being intentional about what you are eating and how much.

4. Know how to handle food safely.

Simply being aware of food safety and sanitation standards can help you quickly assess every eating opportunity while traveling. During my days as a chef, we were required to get a Food Handler’s Certification; take a look at these guidelines and keep them in mind anytime you need to make a food safety decision, whether that’s in a restaurant abroad or even when cooking at home. In addition to being extra careful with raw foods/ingredients and unfiltered water (including ice in your drinks/shakes or freshly washed fruits with the peel on), I’ve also learned from experience to be wary of commonly used serving utensils (seeing tongs placed with the handle part on top of food at buffets is a big red flag!).

5. Keep moving.

There are lots of ways you can exercise even when you’re away from the gym. Every little bit helps! On my last trip, we had about 2-3 hours of total walking time each day just from moving in and around the hotel, going shopping, or skipping the Tuk Tuks/taxis to visit temples, palaces, and other sites.

6. Make your own gym.

Your hotel may have gym-type facilities that you can use, but I like to keep it simple when traveling. You can always practice meditation and/or yoga for just 10 minutes to start your morning. You can also easily squeeze in short but intense exercises such as this Plank series that can burn up to 95 calories in just 10 minutes:

7. Stay present.

Last but certainly not the least: Be present, be in the moment, replace expectations with appreciation in your life. This is your vacation from your work, stress, and daily chores and obligations! Remember that without a healthy mind, it is very difficult to have a healthy body. Our mind, body and spirit need to work together in order to sustain a healthy, happy and balanced life.

Let me know if you find these helpful on your next trip, and if you have any tips of your own you would like share so we can all travel healthier and happier!