13 Tips For Staying Healthy And Active This Holiday Travel Season

Whether you’re traveling locally, cross-country or to another country, it’s important to know what to eat to keep your body healthy and immune system strong.

Sleep, movement and stress-reduction are just as important. I talked to experts to get tips to keep you healthy and sickness-free this holiday season.

5 Ways To Maintain A Healthy Body This Holiday Season

The holidays are often about indulging in family treats and meals in the company of family and friends. “It should not be a day of guilt or deprivation, but I am as guilty as anyone of heaping my plate just a bit too high with all the wonderful sides, which can often be high in sodium,” Dr. Janel Louise Ohletz a scientist, educator, food systems expert and author of Between Farm and Fork.

“Perhaps you enjoyed a few cocktails or wine before and with the meal. Rather than throwing in the towel until the first of the year, and heading straight for the leftover pumpkin pie, there are simple steps you can take to get your health back on track. This is not about dieting, or doubling up your work-outs.” Here are some practical ways to work health into each day to prioritize the whole you: body, mind and soul.

1. Hydrate. Your body needs water to function, and after a heavy meal and alcohol consumption, getting enough liquids like plain water and other clear liquids is vital. Consume mainly caffeine-free options like herbal tea that are great both hot or iced. Add some lemon and honey, and a slice of crystallized ginger for a bit of spice. Eating the ginger when you finish the cup has the added benefits of aiding digestion and reducing inflammation. Avoid those powders and drops of no-calorie flavorings available for water; they are just more for your body to try to deal with. You will do yourself a favor by training your palate to like just plain water.
2. Get outside in nature. There are multiple studies showing the benefits of being in nature. If you live in a cold climate, the winter months can be hard. Even a short time outside surrounded by trees, birds and natural landscape has profound benefits on overall happiness and well-being. Surprisingly, even just looking at images of nature can have similar effects.
3. Eat whole foods. Ultra-processed foods can be convenient, especially during the rush of the holiday season, but at a big cost to your health. They are often high in salts, fats and simple sugars, all things it helps to reduce when we are prioritizing health. One of the easiest ways to reduce processed foods is preparing meals at home from basic whole ingredients. Grab a few veggies, add some olive oil, sprinkle with seasoning, add your favorite protein, toss, spread out on a sheet pan and bake in the oven at 350 until the protein is done and the veggies are beginning to brown.
4. Meditate. You might be saying, “Ugh! I am not into sitting quietly for even 5 minutes, it is just not my thing.” That is okay. Meditation can be any activity that lets you be in the moment. I find time preparing meals as my meditation time. Yes, chopping an onion really does keep you in the moment. Another is knitting; counting stitches and following a pattern keeps you present and helps to relieve stress. What creative way can you meditate?
5. Feed the gut. Your gut is filled with microbes that keep you healthy. When you eat foods that keep the good microbes happy, they in turn help you stay healthy. Science has shown that these gut microbes boost the immune system and help in many other bodily functions. Eating food low in simple carbs and high in fiber like fruits, vegetables and whole grains helps to feed these useful microbes. Eating fermented foods can help give the microbe community in your gut a boost: Focus on foods like plain yogurt.

4 Things To Eat And Drink To Keep Inflammation At Bay

If you’re suffering from inflammation from eating too much, or need a boost of vitamins to give you energy and keep you healthy, Chef Chuck Hayworth, a private chef and medical meal specialist from North Carolina has these four tips:

1. Keeping nausea at bay. If you are suffering from inflammation or nausea from eating too much, try cold pressed ginger shots. It’s simple, just juice a few nibs of ginger and a lemon. This will help with nausea. When used regularly, these two ingredients can help reset your gut for the whole holiday season.
2. Use turmeric for inflammation. Turmeric lattes are a simple and yummy way to get back on track. Take one cup of coconut milk and bring it to a boil. Add dried organic turmeric, a few grinds of pepper, some dried ginger and wild honey for sweetness. Mix well and you have just made a cup of anti-inflammatory happiness for your gut and whole body. Curcumin, which is found in turmeric, has both antioxidant and anti-inflammatory benefits.
3. Leafy greens are the key. Leafy greens contain vitamins A, C and K, which work to combat inflammation within your body. Kale, spinach and collard greens are particularly nutrient-dense in these compounds.
4. Lots of seeds and nuts. Nuts and seeds such as black walnuts, chia seeds and flaxseed are packed full of Omega-3 fatty acids, which are known to combat inflammation. These ingredients are also great ways to reset your body and keep your immune system strong during the holiday season.

4 Habits To Create

According to Dr. Ali Cadili, a surgeon at West Virginia University Medicine, practicing certain habits can help you stay healthy and sickness-free this travel holiday season.

1. Exercise daily. There really is no alternative or shortcut to regular physical exercise. Ideally, incorporate elements of both weight lifting and cardio. Start small and be consistent; tie it to a time of day or activity that will stimulate you to follow through and do it. This will not only reset your metabolism, and overall health, but it will also boost your physical appearance, mood and confidence. The goal is not bursts of activity but rather deliberate intentional changes or switches which become habits over time.

1. Reset your eating habits. One of the best ways to reset your health is by making one change at a time, like trying to reduce processed foods and refined sugars. An example would be switching out sodas for water or tea, or picking a steak and vegetable dish at a restaurant instead of fried chicken and fries.
2. Minimize stress. Stressful situations are inevitable, but our internal reaction to them is something we can control. View it as nothing personal, rather just another issue that needs to be tackled. Break down large issues into smaller manageable tasks, which will also give you a sense of control. Try to not get too worried about elements of the problem which you cannot control or modify—simply learn to accept them as reality.
3. Consistent sleep. The key is to maintain a consistent sleep schedule. Listen to your body, and if you feel more tired and drained, rest more; if you feel like a short (30-minute) nap during the day, take it.