As we enter the holiday season, we start planning our menus, guest lists and decorations as we simultaneously navigate how to balance holiday traveling — all while navigating how to balance holiday travel for work events, family gatherings or a well-deserved getaway.
Without self-care and balance, it’s easy to become overwhelmed, exhausted and sick, taking the fun out of this special time of year. Here are some tips on how to stay healthy and rested this season, so you can enjoy your holiday travels to the fullest and focus on maximizing your adventures and time with family, friends and colleagues.
Practice Healthy Habits Before, During and After Traveling
It’s easy to overindulge before and during your holiday travels with all the festivities and availability of seasonal treats — setting up your immune system to take a hit and for unwanted pounds to accumulate. By following a few simple tips, you can still enjoy the unique holiday food perks this time of year has to offer while also staying fit and well:
Stay Hydrated
Good hydration is key to preserving health and wellness, especially if you’re traveling by plane. It helps you digest food and burn fat by making sure the kidneys and liver are functioning optimally. Sometimes dehydration can even feel like hunger, which is why it’s so important to stay properly hydrated. It helps keep you from overindulging on sweets and treats.
Healthy Foods First
If you find yourself at a decadent buffet table during your holiday travels, focus on eating the healthy items first. This way you’ll fill up on nutrients and you won’t be as likely to overdo the less healthy options later. For example, when dessert time comes around, you’ll be more modest and take one chocolate chip cookie instead of three. Emphasize plant-based foods, like vegetables, fruits, grains and legume. Be sure to drink plenty of water, too. Along with keeping you hydrated, water helps you feel fuller faster, so you you’re less likely to overeat.
Treat Yourself
It is a special, festive time of year, after all, so don’t be afraid to treat yourself. If you’re too restrictive, you might regret it and find yourself splurging later. Feel free to have a piece of your favorite treat. Just practice self-control and focus on the healthy foods first.
Eat Regularly
Being busy traveling and getting to the next event makes it easy to skip meals on the go. Doing so sets us up to overeat at the next meal. Stay intentional about eating smaller meals throughout the day for energy and weight control.
Use Lighter Alternatives
When doing your own cooking and baking, there are many alternatives you can use to make healthier, but just as delicious, savory foods and baked goods. Examples include swapping out oils and butter with applesauce, heavy cow’s milk with a plant-based milk and skipping the cream-based toppings, fatty sauces and rich gravies for lighter options like whipped coconut, vinaigrettes and lemon juice.
Stay Active
Exercise can keep your blood sugar levels in check and help you stay fit if you’re temporarily eating more calories and heavier foods than usual. Wherever you are, you can go for a brisk walk, stretch or make use of your hotel or resort’s gym. These are all great forms of exercise and will keep you moving. No matter what time of year it is and where you travel, it’s important to stay physically active on a regular basis for optimal health.
Keep the Holiday Stress Away
The holidays are a time for love and laughter, connecting with friends and family, and celebrating. But this time of year can also be a time for a significant uptick of stress. Maybe you experience travel anxiety, or you get nervous when you feel short on time. Whatever causes you stress during the holidays, there are ways to help manage it and prioritize your mental well-being.
Here are a few strategies to help you navigate seasonal stress.
Don’t Be Afraid to Say “No”
During the holidays, invitations can come fast and furious. It’s also common to try and pack in “everything” into your itinerary when traveling. It’s OK to say “no” to certain events, especially that cause you stress.
Don’t Be Afraid to Say “Yes” Either
On the other hand, whatever brings you the most joy should be prioritized. Doing something you enjoy during a stressful time is a way of promoting mental well-being. Your body, mind and spirit are all affected by stress. Reducing stress in one area of your life can help you find more balance and peace.
Get Outside
With the change of seasons, getting some fresh air and sunshine can help lift your mood — especially during a time of year when there are fewer daylight hours. Not only is spending time in nature a way to boost your mood but there are also numerous mental health benefits, including stress relief and improved mental energy. Wherever you’re traveling, take a walk, jog or visit a nearby park or nature preserve and get to know the local area.
Set Expectations
Many people feel pressured during the holidays to accomplish numerous to-dos in a limited amount of time, creating stress and, in some cases, unrealistic expectations. This is very common on vacations — the feeling of not wanting to miss out. When possible, check in with yourself to decide what’s reasonable and what’s not so you can give yourself enough time to complete each task. Setting boundaries helps keep your expectations for yourself — and others’ expectations of you — in line, helping you keep stress at bay.
Preparing for Your Vacation
Weather and Clothing Preparations
Your efforts to stay healthy during your holiday travels start at home. Before your departure, make sure to pack for the weather.
As far as clothing, pack enough clothes for any temperature changes. You’ll want to pack layers that can handle Chicago’s unpredictable weather—lightweight, breathable pieces for the occasional mild day, but also sweaters, warm pants, and comfortable closed-toe shoes to stay prepared for the more typical cool, cold, and windy conditions.
Stay In Touch With Your Doctor
It’s wise to discuss your travel plans with your primary care physician. Your doctor can help you:
- Get a prescription for medicines you may need during travel
- Talk to you about any medical equipment you should take with you
- Update your vaccinations and give any special vaccinations
We’re here to make it easy as you prepare for your health care needs while on vacation.
In case an unexpected illness or injury interrupts your fun during your trip, you can also be prepared by:
- Packing over-the-counter medications
- Bringing a copy of your insurance card
- Saving our Care Concierge phone number, 844-209-5995, in your phone
- Bookmarking our website, UChicagoMedicineAdventHealth.org, for quick access to the health care resources available to you
Preventing Sickness While Traveling
While traveling, you can take precautions such as:
- Avoiding sick people
- Dressing for the weather
- Drinking plenty of filtered or bottled water
- Taking any medicines your doctor prescribes
- Washing your hands often or using hand sanitizer
- Wearing sunscreen
Know Where to Go for Care When You’re on the Go for the Holidays
No matter where you travel, you’re never far from world-class medical care through UChicago Medicine AdventHealth’s Telehealth services, 24/7 emergency care, urgent care and prescription and medical equipment delivery — including EpiPen refills, other allergy prescriptions, insulin and more.
While we hope you won’t need us, we’re always here if you need us during your holiday travels.
