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5 Ways to Stay Healthy While Traveling Abroad

5 Ways to stay healthy while traveling

Learn these easy 5 ways to stay healthy while traveling abroad.

Hi Fellas! Again it’s traveling time for me and I would love to share with you the easiest 5 ways to stay healthy while traveling abroad or anywhere other than your home.

As an aspiring health coach and also business person it has become a very enjoyable ride to combine all these activities together and still be coherent with each one of them. Right now I’m in the middle of business trip in China for 6 weeks and I’ve received the following question from many of the blog’s readers and Instagram followers:

How can you keep up the healthy lifestyle while being away from home?

Here I bring you some of the easiest 5 tips to follow in order to do so. Note that normally my trips are over a month of duration so my key is to adapt this new place as a new home. If in your case you’re only traveling for a week, you can still follow most of them but of course be free to do your own convenient variations depending on the purpose of your trip. For example, if you’re out for a leisure trip for 5 days you may consider to totally take it easy with the exercise.

No more talking, here are the 5 ways to stay healthy while being away from home:

1. Sleep at least 7 hours daily

5 ways to stay healthy while traveling abroad - sleep 7 hours

Why is it that every time we are away from home it turns hard to sleep enough? Either if it’s because we’re not adapted to the new place, environment or time zone or because we get to excited going out for late night activities. It doesn’t matter what the reason is, we always come back home needing an additional rest from the trip.

Would you listen if I tell you that all your daily choices will be optimized after a good night sleep? 7 or 8 hours is the time our body need to rest in order to regenerate its vital functions and detox organs every day. We use our body for the whole day and it’s necessary to give it the time to reestablish itself daily.

Besides that, a good sleep promotes a healthy hormonal level. There are 2 hormones that are related to sleep and weight gain and they are leptin and ghrelin. They help control our hunger, appetite and satiation. When these hormones are not in their normal levels we tend to eat more and crave more unhealthy options such as processed foods, sugar and fats. Read more about this 2 hormones and the relationship between sleep and weigh gain by clicking here.

2. Drink plenty of water

Well, this may sound cliche to everyone but believe me, it’s so real! Drinking daily the right amount of water our bodies deserve can make a huge difference in our daily eating choices. Sometimes we are just too thirsty but since we’re not used to drink enough water, our brain processes the order as if we were hungry. So we eat something instead of really drinking water.

How much water is enough? 8 glasses of water (2 liters) is the minimum the average adult body needs daily. More than that is even greater! And of course we need to start experimenting with different amounts of water until we discover the right amount for us. Our age, our physical activity, our body conformation and genre will make this amount vary. If you want to read more about the relationship of water and weight loss/gain click here.

3. Keep up your daily moderated workout or exercise5 ways to stay healthy while traveling abroad - moderate exercise

This is not so hard to do. It is not necessary to rush to find the closest gym around; it is enough with packing your sports clothes and shoes and take a daily 30 minutes-walk or jogging around your area. This can be almost anywhere in the world. If your place allows you to enroll into other workout activities, go ahead and move your body. The only thing you need in order to exercise is your own body!

As I mentioned at the beginning, you better take this advice easier if you’re actually going for a relaxing short-duration vacation trip.

4. Don’t skip breakfast

Why do we tend to skip some meals and eat in disorder while we’re traveling? I know it’s the lack of adaptation to this new place but if we put some effort into making it possible, you’ll see how easy it is. Normally, what I do is to look for an accommodation with kitchen included. Then I’ll do some shopping and buy foods to prepare for breakfast everyday. This way you can keep control of this very important meal of the day which is the one I consider the most important.

Having an appropriate healthy breakfast will make a big impact in your other food choices during the day. This food will give you the first boost of energy to your body; it will help reduce any kind of anxiety or snacking during the day. And my favorite recommendation towards this meal is: Don’t be afraid to have a big big breakfast! The fact you ingest many calories and nutrients in the morning will keep your body satiated and unconsciously you’ll find yourself not desiring much food for lunch and dinner. For some ideas, check the section of healthy easy recipes by clicking here or navigate through the main menu.

5. Eat local and pick wisely in the restaurants

5 ways to stay healthy while traveling abroad - eat local

There is a principle of health and nutrition and it is that “Mother Nature always knows what’s best for your body”. This means that we may trust that the natural produces each region or land grows in every season are perfectly appropriate for the people that are living it. The land never mistakes and if a mango is grown in the place you are, it means you’re meant to eat mangoes to keep your body in tune with the place you are.

Be adventurous and visit some local markets to make sure what is it that Mother Nature is telling you to eat. Follow the same principles while visiting restaurants. Always check for the most natural food choices that are aligned to the place you are. If you follow this principle I promise you will find yourself trying so many new and good foods you never thought and which are actually good for your body!

I'm a Health Coach from the Institute for Integrative Nutrition and advocate of health and wellness. I work with women from around the world helping them achieve their health-related goals, including weight management. Contact me and let's set an initial coaching session totally free!


  1. Great information Andrea!

    Although I admit I probably would not be able to follow most these recommendations if I went on a trip. I haven’t been able to sleep for more than 6 hours at a time since middle school, and I don’t think I have actually eaten three meals in a day for a few years. The daily exercise would not be so hard though, depending on where I travel too.

    • Thank you Jeff! Well, it is never too late to start adopting some healthy habits for the good of the rest of our lives :) Definitely sleeping enough is such a big factor in our health that most of us ignore. We can try little by little any of these anytime! We don’t really need to be away from home! Thanks for stopping by Jeff!

  2. I totally agree with you Andrea on drinking plenty of water. I read that the first thing that you should do in the morning after a good nights sleep if to drink a glass of water to ‘jumpstart’ our body and mind. I tried it and its so true, i feel more awake and alert after a glass of water. Small lil habit but makes a big improvement in life. :)

    • That’s right PY! Such a tiny thing in the morning can make a big difference!

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