Last Updated on the 10th of April, 2024
For us enjoying life means two things. First, getting out into nature and second, reframing our thoughts about everything we see and experience along the way. That’s why we love to explore the world as much as possible.
We all know that travelling is an incredible experience and we’ve all heard about the benefits of hitting the road. From broadening our horizons to getting real-life education, exploring the globe provides plenty of opportunities to become better human beings.
But there’s nothing worse than booking flights, making accommodation reservations, shopping for that perfect swimsuit and finally going on your long-awaited adventure and not feeling your best because your body and mind are tired due to a long flight or a lack of proper nutrition.
Yes, we know, that staying healthy without sacrificing travel experiences, especially for those travellers who are big food enthusiasts and even bigger wine lovers, isn’t that easy to practice.
Even if you are living out of the backpack halfway across the world or enjoying an all-inclusive holiday in a resort, where freshly baked pancakes drenched in maple syrup are a click of a button away, establishing healthy habits will only let you make the most of your time away.
Read More: 6 Reasons Why You Should Travel By Train At Least Once In Your Lifetime
10 Fantastic and easy tips on how to stay healthy while travelling
It doesn’t matter where are you going; your body needs time to adjust to the new schedule, so don’t attempt to jump on public transport to find your way around a new city all while taking in different accents, foods and ways of living.
If you are travelling to an unfamiliar place, either the high mountains of New Mexico or the icy terrain of Alaska, being exposed to a different climate can take a toll on your body and mind. Take it slow and let your body and mind adjust to a new environment.
There are a few things we learned from exploring the world for the past 18 years, and we are sharing them with our readers in today’s posts.
#1. Stay hydrated
Drinking enough water is extremely vital for your overall health and especially important if you are travelling during the summer months or heading for a higher altitude. During hot and humid weather conditions, you lose more water by sweating.
And by going on a hiking adventure in the mountains, where oxygen levels are lower, your body responds by breathing in and out deeper and faster, in a process causing you to lose water through reputation.
Always carry a reusable and refillable water bottle or a quality filtered water bottle with you at all times. Not drinking enough water can often cause headaches and even lethargy.
In addition to drinking lots of water, you can also supplement your diet by eating a variety of water-rich foods. Cucumbers, tomatoes, spinach and broccoli are among the veggies that contain the highest water content. You can also eat heaps of watermelons, strawberries and cantaloupe throughout the day.
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#2. Get a good night’s sleep
Whether you are travelling full-time or part-time, anyone knows what effects lack of sleep can have on your body and mind. It makes you foggy and grumpy. Lack of sleep makes you forgetful and impairs judgments.
Having a good night’s sleep is vital for anyone who travels, it’s how your body can perform throughout the day. Just thinking about all the physical activities from carrying luggage to crossing timezones and walking around to see famous tourist attractions, can leave you exhausted.
Listen to your body and nap for an hour or two if you feel like it. Let your body repair itself. Try to stick to a similar sleep routine to what you had at home. Of course, you are on holiday and don’t have to get up at 5.30 if that’s what you did during your working week, but stay relatively close to it.
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#3. Eat breakfast
Travelling is fun, but changes in routine can easily upset your digestive system, so make sure you don’t skip breakfast and then hungrily wait for lunch or make bad food choices. Eating breakfast and fueling your body with proper nutrition is the best way to begin your day, especially when you are travelling.
If you are staying in a hostel or Airbnb, cook your breakfast. It doesn’t have to be anything complicated, get fresh bread from a local bakery, add eggs and fresh fruit; breakfast gives you the energy to start your day right.
If you are planning on sleeping in a hotel, make sure they serve a good breakfast. Some hotels offer complimentary breakfast, and sometimes you have to settle an additional bill.
Either way, most hotels serve continental breakfast, and this allows you to fill up on Whole grain toast with nut butter, a plain yoghurt with berries or oatmeal. These foods will provide much-needed energy bursts and keep you full for hours all while letting you explore a new city with ease.
Read More: Your Ultimate Guide To Planning The Best Ericeira Vacation In Portugal
#4. Bring lots of healthy snacks
Sometimes when we travel, we end up eating and drinking more than usual, but exploring new countries doesn’t have to compromise your healthy lifestyle. Whether you are travelling in a car or on a plane, bring lots of healthy snacks on your trip, this way you’ll avoid buying unhealthy snacks at the gas station or overpriced airport shops.
In addition to protein bars, healthy crackers, rice cakes, nuts, kale chips, popcorn and dried fruit to keep you going in between meals you can also bring homemade sandwiches or veggie wraps. Just make sure you avoid smelly stuff like fish, cooked onions, fermented foods and strong-smelling cheeses.
Solid foods can be transported in checked bags and in a carry-on, and we always bring along a bag of almonds as they are very nutritious and keep us feeling good. Before you pack any food items in your bag, make sure you check the rules for travelling with food. While you can take pretty much anything on the plane, the requirements and restrictions are mostly due to the size, especially if it’s something you can pour, spread or spill.
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#5. Avoid stress by planning ahead
From the moment you book your flight, getting ready to set out on a dream holiday can stir up stress and anxiety. From packing your suitcase and getting organised to getting to the airport on time, there are lot to be done before you can even leave the house. Not to mention all of the unexpected situations you need to be prepared for. Such as getting stuck in traffic, and awful long lanes at security checkpoints at the airport.
Nothing causes stress like waiting until the last minute to pack the essentials or find your departure gate. That’s why it’s always a good idea to be prepared. To ease your travel experience and the screening process, you need to know what you are allowed to pack in your carry-on. From baby food to bottled water, several items require additional screening and can cause unexpected delays.
If airports and flying cause you stress and anxiety, arrive earlier and give yourself enough time to go through security. You can even sign up for the TSA Pre-Check program to ease your way through and then find a quiet spot somewhere in the airport before you get going again.
Read More: Your Essential Guide To Planning The Best Edinburgh Holiday In Scotland
#6. Move and be active
Just because you are going on a holiday and taking a break from your usual routine, doesn’t mean you can’t stay active or exercise. Make a rule to do something productive every day.
You can start your day by swimming in the ocean or pool. You can do a gym workout at the resort you are staying at or be more adventurous and try surfing and paddleboarding. You can take part in beach volleyball or go skiing. Your options are limitless.
This way, you can have heaps of fun learn new things and burn the extra calories you are consuming. Make sure you pack comfortable shoes and appropriate clothing you can be active in. If you are staying near the mountains, bring hiking shoes with a good grip and if you are spending time near the ocean, bring your swimsuit.
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#7. Treat yourself once in a while
Remember how Anthony Bourdain once said, “Your body isn’t a temple, it’s an amusement park, enjoy the ride.”
Achieving a healthy and balanced life while on the go can be challenging, because trying new foods and eating your body weight in Belgian waffles, is one of the most fantastic travelling experiences ever. Who would want to miss out on Frances’s famous wines and cheeses or traditional Portuguese pastries? You can’t go to Italy and not try pizzas and binge on different flavours of gelatos.
If you find yourself devouring five freshly baked croissants followed by more pastries at your all-you-can-eat resort breakfast, make sure you rent a bike or go for a walk afterwards.
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#8. Do a mental check-in
Travelling and engaging in exciting and new activities day after day can quickly take a toll on your body mentally, physically and emotionally. While most travel experiences involve high levels of excitement, some of them can also trigger anxiety and fear. Being away from home can also make some travellers homesick.
Only have a day to see Paris or 24 hours to explore New York? Many people are often very excited to stuff in as many must-see sights as possible and leave no room for relaxation and downtime. If you are a creature of habit, running around without a set routine from one restaurant to another can leave you stressed and tired.
Pay attention to how you feel and don’t hesitate to take some time off from sightseeing. Go for a gentle walk, take a bath and unwind with herbal tea. Get in touch with your family and let them know how you feel.
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#9. Protect your skin
Wearing sun protection with an SPF and replying to it frequently to avoid over-exposure to too strong sunlight is significant while on holiday. Sunburns are painful, and sunstroke doesn’t feel nice at all; that’s why taking precautions and protecting yourself, and your family ( especially little ones) should be your second nature.
The closer you get to the educator, the more sun protection you need. In addition to sunscreen, you can wear a wide-brimmed hat, long-sleeved lightweight clothing and UV-protective sunglasses. Make sure you pack ocean-friendly and coral reef-safe sunscreen. This way, you’ll protect marine life and your skin too; you wouldn’t want to put harsh chemicals on your or your kids’ skin.
If you are travelling to an exotic destination, you need to pack insect repellant too. To avoid bug bites and mosquito-borne illnesses, malaria and dengue among the few, be a smart traveller and consider packing insect-repellent clothing or spray. This way you’ll avoid itchy bites.
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#10. Learn about food safety
Once you leave home and travel outside of your country, you need to keep in mind a few essential food safety tips. Exploring a new place and eating exotic foods are all very exciting yet coming in contact with bacteria your bodies are unfamiliar with, can make you ill very fast. Before you go, research your destination about food safety and clean water supply, ice including.
Your best defence against foodborne illnesses is to use common sense and to stick to the “Cook it, wash it, peel it or forget it” mantra. Make sure you avoid raw foods and consume dishes that are piping hot. Don’t drink tap water and always peel your fruits. Avoid unpasteurized dairy products and don’t buy food from street stalls, especially if it doesn’t look clean and well-kept.
Practise good personal hygiene – wash your hands with hot water and soap, wipe down tables and try to make smart choices about drinks and food to keep yourself well and avoid traveller’s diarrhoea or food poisoning.
Read More: Some Of The Best Things To Do in Tartu: The Free, The Fun and The Tasty
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Now, over to you!
What are your tips for staying healthy on the road?
Let us know in the comments below!
OUR CROSSINGS 
Great tips Aiva and hopefully people can travel the world more freely and safely in the near future. Take care 😊
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Thank you very much. I still have plenty of posts to write about our Irish adventures, but I wanted to challenge myself and write a travel post that adds value to my fellow readers and followers. Hopefully, we can start travelling again sometime next year. I would love to go to Latvia to see my family and friends. Have a good day and thanks for reading. Aiva
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Yes this will come in handy
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Thank you very much, Eva. It’s easy for healthy lifestyles to go to the wayside when you’re travelling, especially if you’re on vacation. But it really is possible to have a good time, enjoy local cuisine and get in some exercise without depriving yourself of a true vacation. Thanks for reading and have a good day. Aiva
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It often happens that I don’t drink enough water while traveling…🙄 but I do treat myself on goodies most of the time 😉
Great tips Aiva!
Happy travels! As soon as they open the borders 🤪
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Thank you very much. Gaining a few pounds over the course of a one-week vacation because you don’t want to bother with watching what you eat or trying to exercise isn’t detrimental to your overall health, but it might leave you feeling irritable and low on energy. I ate way too many sweets and desserts on our last trip around Ireland and didn’t feel my best. You live and learn! Thanks for stopping by and have a good day. Aiva
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Usually in our vacations I can eat whatever I want and how much I want because we’re walking kilometers everyday and I burn most of the calories🤪😉 Always curious in exploring 😉
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All great suggestions Aiva. Too often, people work like fiends to get ready for a vacation and then collapse in relaxation when the vacation starts. That is exactly when your body says, OK, time for me now and you get sick. Consistently eating a healthy, well balance diet is key to staying well. Travelers also need to know about the area they are traveling to: 1) what areas are safe and what areas are dangerous 2) what shots or immunizations they need. 3) health warnings for the area 4) safety of the drinking water. 4) local government restrictions Going unprepared is usually a sure fire way to get into trouble. For instance, there is no way I would travel to China or the U.S. right now. The first because of the anti-West (Canadian) sentiment in China, the second because of the state of turmoil from their handling of Covid, BLM, upcoming election, etc. Places we used to think were safe may no longer be safe. There is so much turmoil in the world, until we start to get some good news and people start to look out for each other. Stay well Aiva. Allan
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I always thought that staying healthy while travelling only applies to when we go abroad. How wrong I was. Travelling around Ireland for two weeks made me learn a few lessons the hard way. We ate way too many take-outs, got sunburnt, forgot to pack a first-aid kit and crammed a little bit too much in our road trip itinerary! We had a fantastic trip, yet we arrived home tired and irritated and it took us a while to get back to our normal selves.
I love your point about checking out local government restrictions and health warnings for the area. It’s a must for anyone looking to travel safely in the future. You wouldn’t wanna travel to Californi, Oregon and Washington right now while the wildfires are destroying towns and burning down forests. We always check out our target country before we go. Is there massive political unrest because it’s an election year? Are there almost daily, ongoing terrorist bombings or kidnappings? We’ll just have to cross that region off the list and go someplace else.
Thanks for reading, Allan and sharing your tips! Take care and have a good day. Aiva
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Staying hydrated is so important! I find when travelling a lot of us (me included!) forget the importance of water. Lovely post and thank you for sharing ❤️
🌿 Marissa Belle × marsybun.com 🌿
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Thanks for stopping by! We all know that travelling is amazing, well at least it was post-Covid, but it can also be stressful and detrimental to our health when we’re constantly on the go. I am always eager to see everything and often end up burned out. Still earning to take one day at the time. Take care x Aiva
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Great advise Aiva! Lovely photographs! Take good care and happy travels!
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Thanks so much, Francisco. We haven’t done much travelling this year, but fortunately, there are plenty of travel-related subjects that don’t involve travelling I can write about. Thanks for stopping by and have a good day. It’s finally nice and sunny in Sligo today. Aiva
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Great to hear it is sunny in Sligo, sunny here too but better weather, not so hot but still the temps are up there in the high twenties…we are only doing short trips around our Comunitat Valenciana…take good care Aiva and all the best,
Francisco
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All great tips for travelling. Unless I’m going somewhere warm, I usually forget to take sunscreen with me, especially when travelling with just a carry-on. Usually I come to regret this. I’m so looking forward to travelling again. Hopefully sometime soon. Take care.
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Even thou we’ve been travelling for nearly two decades, there are still lots of things I need to improve and learn about. Not building in enough travel time is a mistake I always seem to make so whenever we start travelling again, I have to remember to leave some wiggle room for myself. Thanks for reading and take care. I hope all is well. Aiva
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We take some multi vitamins with us and go through probiotics a week or so leading up to the trip.
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That is great advice, especially about probiotics. Before we travelled to Morocco, we made sure that our health is in peak condition. We cut out sugar, process food and ate tons of fresh veg, probiotics and drunk buckets of freshly squeezed juices. Thanks for stopping by and have a good day. Aiva
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Great tips! I especially love the ones about checking in with yourself and how you feel as sometimes when we travel we get so caught up on excitement and novelty that we forget some basic things (getting some rest, wearing sunscreen, etc)! Thanks a lot for sharing 😊 For me traveling is always the perfect way to get my 10 000 daily steps!
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Hi, Juliette, how are you doing today? I hope all is well. I usually walk everywhere whenever we travel too, but after a few days on the road, I usually slip and forget to drink water and get proper sleep. I am still learning to cope with holiday burnout because it can truly make or break the quality of travels. We need to remember that taking a day off from the sightseeing and doing nothings is Ok too. Thanks for stopping by and have a good day. Aiva
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I’m well thank you, I hope you are too, thanks for asking! 😊 I have only recently started to try and take some time off sightseeing whenever I travel just to relax a bit more, it is so important!
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Great tips. Thanks for sharing. Just can’t wait to go for long, refreshing journey once the lockdown is over. Have a lovely day & take care! 😊
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Hi, Indi, how are you? Same here- I am dreaming about that day when we’ll be able to go someplace nice to relax and rejuvenate. But until that happens, we are pretty happy to explore Ireland. I hope all is well. Ericeira just started preschool, and I am excited for seasons to change. Gotta love autumn xx Aiva
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I only tend to drink water when it’s really hot and lapse back into bad habits as the temperatures fall. This year I’ll try to keep it going 🙂 🙂
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Hi, Jo, how are you? I am still working on that happy medium while on vacation and try not to beat up myself whenever I need to take the time off from sightseeing. The journey to and from our chosen destination matters too Sometimes, I get so wrapped up in reaching my destination, in completing each step, that I forget to experience the stops along the way. Thanks for reading and have a good day. Aiva
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I follow all of your steps while on the road, but I’ll also add packing layers for wherever you go to, especially in the winter. Layers keep you warm and prevent you from getting sick, so all the more reason to do so! Curious: where was that photo taken in #6? Looks colorful and gorgeous!
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Hi, Rebbecca! Choosing your travel clothes and packing layers is so important too! In fact, using layers to their fullest is what sets a smart packer apart from a packing nightmare. Photo number six was taken in Old Town of Nice. It’s made up of tall tenement houses lined up along narrow and shadowed streets and the ground floors are occupied by restaurants, shops, and the galleries of local artists. I loved everything about it. Thanks for stopping by and have a good day. I hope all is well. Aiva
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Number 8 is resonating with me here – definitely guilty of trying to cram EVERYTHING into the trip. Mini city breaks are the worst – I go, go, go and then get home and collapse! (I’ll admit that being retired, I can indulge myself when I get home – I don’t have to psyche myself for work…). On longer trips, I still keep going and going but try to have a few days at the end where we do absolutely nothing but sit, read and eat! And we’re dreadful about water – regularly forget to carry it….. I just need more practice… roll on post Covid hols!!!
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Same here, Marie. Whenever I get to go away on a weekend break all by myself I am so eager to see everything, that I barely have time to eat and sleep. Sure, I’d like to milk my trip for all it’s worth by booking a red-eye flight and then scheduling a full day’s worth of activities on day one, despite a time difference. But it’s so hard to cut out activities and sights to see! I find that making a list of all the things I wanna do and then putting that list in priority order helps big time. Thanks for stopping by and have a good day. Can’t wait for post-Covid holidays! Aiva xxx
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First off, all of these tips are fantastic. Especially staying hydrated! Makes me miss traveling so much! Secondly, I wanted to let you know that I really enjoy your blog and I nominated you for the Liebster Award. 🙂 You can read more about it here: https://goodomans.wordpress.com/2020/09/16/the-liebster-award/
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Thanks so much for stopping by and for nominating Our Crossings for the Liebster Award, that’s so amazing. Just writing and thinking about travelling makes me is too. But with yet another lockdown looming over our heads right here in Ireland, I don’t see how we are gonna get anywhere anytime soon. Have a good day. Aiva
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These are great tips, I learned quickly as a flight attendant to not eat the fast food in the airports. Every once in awhile it happens but it causes so many issues once in air and after. I take a lot of veggies with me when I am working and I think people forget that they are allowed to bring food with them in airports just no liquids. Veggies keep you hydrated and keep you from feeling bloated.
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Hi, Jessica and thanks for your tips. I always pack plenty of healthy snacks whenever I travel, because it can be challenging to find decent food at the airports. And it saves me a lot of time too. I don’t need an extra half an hour at an airport to rush through the stores in search of food.
The longer the trip, the more you’ll be affected by an inadequate diet. Budget travellers often eat more carbohydrates and less protein to stretch their travel dollars and this is the root of many health problems. It always pays off to have at least one well-balanced meal a day.
Thanks for stopping by and have a good day. Aiva
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Great tips. Under most circumstances, I start the heavy hydration process on the plane – lots of water!
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I take my holidays very seriously and that’s why I usually prepare for them in advance. I get a good nights sleep, eat super healthy and get packing done a few days before our flight/drive is due. This way I don’t need to worry about the small and have more time to enjoy the whole experince. Thanks for stopping by and have a good day. Aiva
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We have a trip planned for next Spring. I am keeping my fingers crossed that we will be able to go. I’ll make sure to put your suggestions on my list! Take care – Happy travels!
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How exciting is that! I’ll keep my fingers crossed for you. I really hope that by the time spring arrives, we’ll be allowed to travel too, at least to Europe to see our family and friends. As from yesterday, Dublin is back in lockdown. Travelling to and from the capital is not advised so there’s not much we can do then to stay in Sligo by the coast. Have a good day and thanks for stopping by. Aiva
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Number one is the best tip especially here in Arizona. We always need to have water on us, sunglasses, and hats during the summer months if we travel out and are going to be exploring outdoors. Also we made sure to always have little travel games with us when the kids were little so we could play games when they needed some fun time while in a new place that was unfamiliar. The games were like bringing a bit of home life with us where ever we went to help calm anxiety and boredom. Love your photos, you and your family are beautiful.
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The knowledgeable traveller is mindful of the body’s water requirements. Air travel and travel in general create an increased need for hydration. Not only do travellers experience physiological changes related to an increase in altitude and cabin pressure, but they are also exposed to low moisture levels. I always try to drink lots of water while on a vacation; it’s an effective energy booster.
As we usually travel with our little one in tow, games and books are so important. I always make up little surprise bags with toys, healthy sweets, travel-size colouring books to use during those moments of near breakdown- they always buy me an extra thirty minutes or so when I pull them out and surprise Ericeira.
Thanks so much for your lovely comment. I hope all well with you and your family. Take care. Aiva
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Perfect list of a safe, very relaxing unforgettable travel. 2020 is a year to truly treat one self with the simply joys and blessings of life. Thank you. Stay safe and regards to your family.
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Thank you very much. This niggling feeling that we should have more, travel more, do more is a very common, modern affliction. Limiting our time on social media and embracing the little things that often don’t cost us a penny is one of the ways to gain happiness and is one of the ways to stop wanting more. We’ve been going for walks, reading books or having hot baths. spending time with positive people and getting plenty of sleep kelps too. Thanks for reading and take care. Aiva
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Thanks Aiva.
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This is such an important post. As someone who tends to get sick often (probably because I forget to drink enough water and stay up quite late, haha) and also loves to travel, I often fear that I’ll fall sick while exploring and that really feels like the worst time to be down. I love all these tips – they are simple enough to follow without hassle but they do make a big difference.
Thank you for sharing, Aiva! I hope you have a lovely day 🙂
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Hi, Arshia, how are you doing? Even when we travel around Ireland, I always make sure to have a Flexi schedule with plenty of healthy food and rest. Exploring the world is so much fun but you have to be in the right state of mind to make the most of your experience. Thanks for stopping by and have a good day. Aiva
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Encouraging people to rely on natural sources is the best way to help them avoid diseases. Nice work by printing this article.
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Thanks so much. Getting enough sleep and eating nutritiously are just a few things everyone can do to stay healthy while travelling. Thanks for stopping by and have a good day. Aiva
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In the era of Covid, it’s important to keep moving when you can. Being sedentary in an indoor venue like a hotel lobby makes you more vulnerable to spreading germs. I’ve also found masks can be a health issue if they allow air to escape easily. Make sure they are fit tightly.
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Staying healthy while travelling can be challenging and that’s why I wanted to share a few tips everyone can practice while on a holiday. And then the COVID pandemic stuck. Travel increases your chance of getting and spreading COVID-19. Staying home is the best way to protect yourself and others from COVID-19. We are trying to be as active as possible, going for short walks and spending as much time outdoors as we can. Thanks for stopping by and have a good day. I hope all is well. We are still on a very strict level five lockdown here in Ireland. Aiva 🙂
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I’ve been watching your webcam from Dublin and I see what you mean.
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