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Staying healthy on the road is a tough ask especially with all those late nights, long journeys, cheap booze and dodgy food taken into account. If you’re on a two week holiday, your body can take the hit but try living like that for 3+ months and you’ll end up with more than a few extra pounds to carry along with your new memories.

staying healthy when traveling
Stretch every day folks, you can be like this guy

No one wants to get run down, contract diseases or balloon up so it’s important we take care of ourselves on the road! Here are 5 top tips to stay healthy when you travel:


1)   Echinacea:

I gotta thank my mum for my obsession for Echinacea. This herbal pill is used to boost your immune system, make you heal faster and generally keep you feeling tip-top. Any sense of illness, take a couple of these every day for a few days and you’ll remain fighting fit.


2)   Multivitamins:

No backpack should be considered packed until it’s got enough of these bad boys to see you through to the end of your trip. Getting your 5 fruit and veg a day is tough when you’re backpacking so this can at least fool your body into thinking your maintaining a vaguely healthy diet. Take these every day!


3)   Stretching in the morning and after long journeys:

The hardest tip of all to adhere to, but an absolute lifesaver if you can. 21 hour trains may save you a nights accommodation fee but you’re body doesn’t feel that benefit. Your muscles contract and spasm. Your spine gets bent every whichway. After every long journey, go through a standard sports warm up routine and reap the rewards of those loose hamstrings around the globe.


4)   Medikit with antihistamines, Imodium, iodine and pain killers:

I try not to scare people with tall tales about illnesses on the road but what I do advocate is a little forethought. You or someone in your hostel is gonna get hurt (probably something minor, fret not)  so bring some painkillers to help you out. Also, iodine to clean any cuts is great when you’re staying in less than hygienic places. The antihistamines deal with any rash and allergies a treat.


5)   Cigarettes and alcohol:

The one you were hoping not to read. Booze on the road is an all too regular occurrence, and with cigarettes overseas being a fraction of the price back home – it’s tough to kick the habit. For the booze, try to lay off the beers boys and if you can ration yourselves to a couple of nights a week, your body (not to mention your wallet, will love you for it). Cigarettes – traveling can be stressful but don’t start smoking more because it’s so affordable. Try your hand with electric cigarettes and give your lungs a deserved rest, E Cigarettes from Electric Zebra are all the rage at the mo.


5 quick tips to keep you afloat folks. I hope you’re listening hard! Happy travels!

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  42. Thanks! I just cam across your blog and I am so happy! Commenting here at first since I recently thought about this and I do carry my own herbal remedies with me. A good tip for us ladies is to take granberry supplements and get rid of urinal thread infections!

    Anyway, this health topic is very good indeed! I was thinking about this, and also this aging thingy. I am almost 40 and have travelled soem amounts and was thinking about my travel habbits when I was younger, and how things have changed now. Diagnosed with arthritis and hypothyroidism already… Body cannot take the amount stress and physical activities (yes, travelling is also a stress factor in a way) anymore and it is hugely important for example to strech and exercise, we just should remember it. And also rest once in a while. Good night sleep was totally understatement when I was younger and traveling.

    Does anyone know people who are travellers who are diagnosed with some medical conditions and have to take meds every day and write about it? How do they do the controlls in different countries when they are not monitored by “their own doctors”? How do they deal with it? Have not done my search on the topic yet, but hope to find some stories. Cheers!

  43. Love that you addressed this. I love to stay healthy including running and lifting which can pretty much go out the window when traveling. For this reason I love to focus on high intensity interval body workouts when I travel. Take 25 min every other day and you can stay in pretty great shape. Vitamins are great as a supplement but be sure not to totally rely on them as a substitute for any food with nutritional value haha

  44. Is this man have his intestines? So amazing to see people doing such thing. It’s very unusual!
    Maybe he is just a healthy man, that is why he can do some flex..

  45. Awesome tips! Sometimes all it takes is a little change to be healthier on the road.

  46. Wow! How’d this man fold himself like that?! That’s amazing! Well, thanks for the great tips here. I should start eating healthy foods from now on.

  47. Stretching after a 15 hour bus ride is absolutely amazing.

    Whether or not it’s good for you (conflicting opinions from Dr’s) having a good old crack of the back is also top notch after a long journey, frees you up like nothing on earth, if not sounding a bit like you’re about to snap your spine, much to the alarm of fellow passengers 😉

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