travelers at dulles airport

Staying healthy when traveling isn't easy, but it all begins with what we eat and drink.

12 Ways to Stay Healthy While Traveling

Crummy in-flight air, lost sleep, food on the run—all elements that throw your metabolism into a tailspin when traveling. And that’s just on the way to your destination.

I recently chatted with personal trainer Katherine Quinn of KQ Fitness and Dr. Christopher Ogilvie, a naturopath with the Integrative Health Center, about staying healthy on the road.

Quinn and Ogilvie, both based in Northern Virginia, are spearheading The Better Body Challenge. The idea is to change lives through total fitness in 15 weeks, from now through June 18.

The program isn’t gimmicky, but rather a consistent approach to smart fitness and solid food choices—and the ties to travel are plentiful, especially when it comes to exercise.

Their tips for staying healthy on the road and in the air:

1. Rejuvenate during downtime. “I would start while you’re still sitting on the plane,” says Quinn. “I always find that I’m squirrely during those last 15 minutes of the flight.”

Quinn says to begin by taking deep breaths. “Release your neck by gently nodding your head forward and back, then tilting side to side—ear toward shoulder,” she says. “Turn your head to a 10 o’clock angle, place your left hand behind your head, and with your face toward the inside of your elbow, gently stretch down, as if you were looking into the breast pocket of your shirt.”

You should repeat the steps on the other side. “Hold each stretch 15 to 30 seconds, and breathe slowly throughout,” she says.

“Next, glute squeezes! This is fantastic for anyone with lower-back problems, and no one needs to know you’re doing them. Simply squeeze your gluteal muscles and hold for 5 to 10 seconds, and repeat 10 times,” Quinn says.

2. Stretch. Off the plane and waiting for baggage? Quinn suggests raising your arms overhead, clasping your fingers together, turning your palms up and leaning to one side for a fantastic full body stretch. Hold 15 seconds and then repeat on the other side.

“Standing-twisting spinal stretches will help release your lower back. Lift your right knee, grab it with your left hand, and gently pull across toward the left side of your body,” she says.

From there, Quinn recommends reaching back with your right hand and turning your head away from the bent knee. Repeat on the other side, and definitely hold on to a rail or wall if balance is an issue.

She says to open up your chest and shoulder muscles by clasping your hands behind your back and pulling your fingers down toward the floor. Stretch out your upper back by gently pulling your arms across your chest, one at a time.

3. Reach for Protein. “Each meal should be anchored by a protein,” says Ogilvie. “Protein supports lean body mass, improved immune function and blood sugar regulation, all of which are vital to staying healthy while flying. Turkey, chicken and fish are perfect examples. For the vegetarian, try a combination of nuts, seeds, nut butters or beans. Pizzas and pastas, although tasty, are overloaded with processed carbohydrates that will only depress the immune system.”

4. Strive for Balance. Ogilvie says to combine healthy protein with some other immune-boosters such as a salad with a healthy dressing or whole grain sandwich with fruit and vegetables. These provide the body with the phytochemicals that allow it to detoxify and maintain strong immune health.

5. Choose Healthful Snacks. Nuts and seeds are a great snack with good protein and healthy oils, explains Ogilvie. “Trader Joe’s sells convenient travel size packets of almonds that would be perfect for any traveler. Another option is to buy some Ziplock baggies and make your own. Add nuts, seeds, dried fruit and some healthy dark chocolate if you’d like. Throw a couple in your carry-on and go. Healthy snacking will delay hunger until you can find a healthful meal,” he says.

6. Stay Hydrated. “Flying is very dehydrating and can deprive the body’s cells of vital nutrients,” says Ogilvie. “I recommend [drinking] 64 to 96 ounces of water per day, depending on body size.”  

7. Say No to In-Flight Booze. Ogilvie notes that, normally, beer and wine are very healthful when consumed in moderation. “While flying, though, alcohol can add to the already dehydrating experience,” he says. “So, if you’re going to consume alcohol, drink plenty of water and have the beer or wine after a meal to mediate its effects.”

8. Take Vitamin C and Other Supplements. If used properly, vitamins and supplements can help you knock out the rudiments of a cold or other illnesses—but remember to consult your physician before taking any supplement. The day before traveling, Ogilvie suggests increasing your intake of vitamin C.

“For adults, vitamin C should be taken in 1,000 mg doses and only one at a time. Taking 1000 mg, individually, of vitamin C three times throughout the day, before, during and right after travel, is an excellent way to keep colds and flu away,” he says.

What about products such as Airborne and EmergenC? Ogilvie says that both contain 1,000 mg of vitamin C and are easy to travel with. Just add water. “Be careful, taking an entire day’s worth of vitamin C all at once will send you to the bathroom—so spread out the dosages. Citrus fruits such as oranges, lemons and limes are an even better way to get the benefits of vitamin C naturally. In addition to vitamin C, research shows that products containing Zinc and Echinacea can be beneficial as well,” he says.

And here’s a bonus you already know: Staying healthy on the road begins in the home. Here are Ogilvie’s tips:   

9. Eat real food—limit processed foods.

10. Include veggies and fruits in two or three meals per day.

11. Eat a limited amount of grains, and make sure they’re whole grains.

12. Walk for 30 to 45 minutes each day—“and breath, meditate or pray five minutes each day,” says the good doctor.

Michael McCarthy is editor in chief and content director for Washington Flyer Magazine & Media. He can be reached at mmccarthy@tmgcustommedia