How to Maintain Your Wellness Routine on Vacation: Tips from the Monarch Wellness Experts

If you have travel plans this summer, you might be looking forward to exploring new places, immersing yourself in foreign cultures, indulging in exotic food and drink, or simply unwinding and taking a break from your usual routine.

Travel can be exciting, fun, and restorative. In fact, research shows that traveling can have a positive impact on your health and well-being (as discussed in this article from WYPR). However, significant changes to your regular schedule may also pose challenges, particularly if you have a complex health condition. Disruptions to your circadian rhythm, eating on the go, and sudden changes in your level of physical activity can all leave you feeling less than your best.

While we don't think you should feel pressured to maintain a strict health regimen on vacation—you might need a break from that too—taking a few healthy habits with you can actually help you feel better and enjoy your vacation more in the long run. Our experts have put together some top tips for feeling your best when you’re away from home.

Tips for staying active from our exercise physiologist, Rachel Lintz:

Staying active while on vacation is a fantastic way to make the most of your travels and maintain your well-being. Whether you're exploring a new city or relaxing on a beach, here are some tips to keep moving:

• Walk Everywhere: Explore on foot to immerse yourself in the culture and discover hidden gems.

• Try Local Activities: Engage in activities unique to your vacation spot, such as snorkeling, hiking, or cycling tours.

• Hotel Workout: Many hotels have gyms or offer fitness classes. Take advantage of these amenities to squeeze in a workout. In addition, many gyms offer one day passes. 

• Swim: If you're near a pool or the ocean, swimming is a refreshing way to exercise.

• Active Sightseeing: Opt for activities that involve movement, like visiting museums on foot or renting a kayak to explore coastal areas.

• Dance: Enjoy local nightlife by dancing – it's a fun way to stay active and connect with the local culture.

By incorporating these tips into your vacation routine, you can stay active, energized, and make unforgettable memories while exploring new places!

Ways to eat healthily from our nutritionist, Jenny Libkhen:

Maintaining a balanced diet while traveling can be challenging, but a bit of planning goes a long way. Here are some tips to help you stay on track while exploring new culinary adventures:

• Do Your Research: Before you set off, research restaurants and local cuisine options that align with your dietary needs. Knowing where to find healthy choices will make it easier to stick to your plan.

• Explore the Markets: Visit local supermarkets and farmers' markets for easy-to-grab meals and snacks. Fresh options like grapes, carrots and hummus, cheese and cold cuts, and grape tomatoes are perfect for on-the-go nourishment. Farmers' markets are a great opportunity to sample local specialties—taste the cheeses, meats, and produce. If you have access to a kitchen, you might even find ingredients to prepare your own meals.

• Practice Portion Control: Enjoy local dishes, but be mindful of portion sizes. If the portions are large, save leftovers for another meal. Sharing dishes or choosing smaller plates can also help prevent overeating.

• Be Prepared: To avoid energy dips, especially in remote areas, carry non-perishable snacks. Pack nuts, seeds, nut butter packets, roasted beans, or sturdy fruits like apples and mandarins.

• Stay Hydrated: Traveling, especially by plane, can lead to dehydration. Bring a reusable water bottle and refill it regularly to stay hydrated and reduce plastic waste.

With these strategies, you can enjoy your travels while maintaining a balanced diet. Happy exploring!

Advice from our Owner and Physical Therapist, Megan Gadsby:

I’m always excited for my PT patients when they tell me they’re going on vacation. Traveling with a complex medical condition requires a bit of extra planning, so here are my top tips for enjoying your trip comfortably:

• Manage Swelling and Circulation: For those with lymphedema or other circulatory issues, it’s important to manage swelling. Don your compression garments at least 3 hours before air travel, and keep them on for at least 3 hours after you arrive. As much as possible, elevate your legs when sitting for extended periods, do exercises in your seat, and get up to move around at regular intervals.

• Maintain Mobility: Take a few minutes each day to stretch. This helps alleviate muscle stiffness from travel and keeps your body flexible. Pay attention to areas that may be prone to tightness, such as your lower back, hamstrings, and neck.

• Pack Your Essentials: Be sure to refill your meds before you leave town and pack them, and any other necessary medical supplies, in your hand luggage. Don’t forget sunscreen, insect repellent, skincare products, etc. as needed. If you use a pneumatic compression pump, consider the possible benefits of taking it with you. Most airlines allow medical equipment to be carried as part of your carry-on or checked luggage, and some offer special assistance services for travelers with medical needs. However, it’s important to contact them in advance to confirm their policies, and be prepared to provide documentation from your healthcare provider that explains the necessity of the equipment and how it’s used. If you'll be traveling outside of the US, you might also need a plug adapter.

• Prepare for Accessibility: If you have mobility challenges, research your destination to ensure it is accessible. Think ahead about activities that might require special considerations, such as getting on and off a boat. Look for accommodations with features like ramps, elevators, and accessible bathrooms.

• Listen to Your Body: Pay close attention to how your body responds to changes in activity levels and environments. Don’t push yourself too hard, especially with new or strenuous activities. If you feel fatigued or experience discomfort, take breaks and rest.

If you would like further information specifically on traveling with lymphedema, the National Lymphedema Network has an excellent position paper on air travel.

Bon Voyage!

In conclusion, taking good care of yourself while on vacation doesn’t have to be an arduous task. By following these tips and making conscious choices, you can maintain a wellness routine that supports your health while allowing you to fully enjoy your vacation. So go ahead, savor those new experiences, relish in delicious cuisines, and revel in adventures—all while still prioritizing your well-being. Safe travels!