Good Nutrition for Travelling

 

Summary

Having good nutrition can definitely help one experience a more enjoyable trip. Appropriate calories and nutrient intakes can maintain or increase energy level thus preventing fatigue, and provide protection from possible diseases caused by lowered immune function. Proper nutrition can also help to prevent and/or manage common travel-related problems. These include difficulty adjusting in new time zones (i.e., insomnia and jet lags), food-borne illnesses (i.e., traveler’s diarrhea), increased stress levels, dehydration, motion sickness, and problems in elimination or defecation.

 

Pre-travel: How to incorporate nutrition during planning

First, get familiarized with the travel duration and destination. If possible, bring your own food and healthy snacks, as well as a cooler bag to keep food cool. Bring nutrient-dense foods like cereal bars or granola bars, biscuits or crackers, dried fruit and nut mixtures, morning cereal, powdered or canned milk, sterilized milk or fruit juices, and water. These foods are light in weight and can be eaten or made quickly.

If it's not possible to bring such food, then plan out what restaurants and food outlets are on route to your destination. Take also in consideration your budget and other factors that would allow you to enjoy your food (i.e., ingredients, ambiance). It is important to research the cuisine of the destination to find suitable food options upon arrival and maximize the experience by tasting the local or indigenous cuisines.

Next, prepare your body for traveling. Studies show that traveling can have a negative impact on our immune system.1 Aside from getting enough sleep and being physically active, boost your immunity by consuming the right amount of calories and nutrients, including food items rich in natural antioxidants such as vitamins A, C, and E, and minerals selenium and zinc. It is also crucial to take in 7-9 glasses of water per day to maintain hydration and promote proper nutrient absorption.

 

On-board: Motion sickness and dehydration

One of the most common problems during traveling is motion sickness. It can make you feel nauseated and cause vomiting. To counteract this, get some fresh air, refrain from smoking, and consume light foods. Foods that are heavy, oily, or acidic are difficult to digest and can aggravate your condition. Rehydrating with sips of cold water or a carbonated drink is another way to relieve nausea. Teas like chamomile or ginger can also help to calm the stomach and reduce acidity.

During traveling, forced inactivity and boredom can also lead to overeating. Snack on low-calorie foods like nuts and seeds. Some nuts also include omega-3 fatty acids, which are anti-inflammatory and help to regulate stress hormones. Dried fruits are also abundant in antioxidants, which can help protect cells from the stress of travel while also providing fiber for good digestion.

Air travel causes gradual and unperceived dehydration due to increased loss of moisture attributed to low humidity.2 The best way to stay hydrated actually is to drink water. Water enhances mood, prevent headaches, and aids in digestion and appetite control. Sports drinks or oral rehydration products are encouraged due to positive effect of sodium replacement on fluid retention. Drinking alcohol, on the other hand, is not recommended as it causes dehydration and can disrupt your sleep cycle. As important as avoiding dehydration, you should also avoid overhydration as it can cause nausea and vomiting and excessive toilet breaks, which can affect your sleep.

 

Arrival: Jet-lags and traveler’s diarrhea

For a few days, jet lag might produce weariness, weakness, or malaise. If you're suffering from jet lag, one thing you may do is schedule your daily activities around the local time. Melatonin, which is naturally found in milk, oats, almonds, banana, mushroom, and corn, can help you sleep by increasing melatonin levels and decreasing body temperature.3 You can also consume tryptophan- and serotonin-rich food as these are converted into melatonin. The timing of meal is also important to consider in managing jet lags.4 Meals with proteins and saturated fats digest slowly while meals with starch and simple carbohydrates are easily digestible. Avoid eating high-fat, spicy, acidic, or heavy meals before bed time.

Another problem encountered during travel are the changes in bowel habits. This may be due to dehydration, lack of movement, and alteration of the type and volume of food intake, including fiber intake. To manage this, consider consuming additional fluids, and foods rich in fiber or foods with natural laxative properties.

Traveling to a foreign place can also cause the so-called “traveler’s diarrhea”, which can cause dehydration.5 To prevent this, practice good personal hygiene, and identify best and safe food locations by asking the locals. Drink cool fluids, such as water or juice, only from sealed bottles and avoid using tap water even for toothbrushing. Consumption of foods rich in prebiotics (i.e., fiber-rich) and probiotics are also beneficial in managing diarrhea.

 

Conclusion

Traveling, whether for work or leisure, presents many challenges that can compromise nutrition. Therefore, it is crucial to plan ahead to make the most out of the experience without worrying. Watch this video to learn more on how to manage common problems experienced during travels!