This post may contain affiliate links that help support my business in creating content like this. If you make a purchase using one of these links, I may receive compensation at no extra cost to you. Read my disclosure for more information.

A couple of weeks ago I did a poll on Instagram stories about topics to cover, and this question of how I maintain my health while traveling came up a few times. The truth is, it’s taken the hard way to learn the best way to take care of myself. I typically clock in around 9-10 months of traveling a year and, after two years of doing this, my body broke down.

How I Maintain My Health While Traveling

It was in September of 2016, we were in Italy traveling for a few weeks. I had noticed my acid reflux was really bad and then it got to the point where I couldn’t keep down my meals after eating as “GERDS” had kicked in. It was frustrating not to be able to enjoy dining out on my vacation with my husband and to be in constant pain. When I returned home, I was determined to get my body back into balance and took part in an Ayurvedic program for several months. It really changed how I perceived eating and travel, and what it requires to be healthy through it all.

So through these lessons, here is how I maintain my health while traveling.

How I Maintain My Health While Traveling

I think twice about everything that I eat.
The number one tip I can give is that you can control exactly how you feel by what you eat. I know my trigger foods — like red wine, dark chocolate, nightshades, and corn. I almost completely avoid these foods when I travel. The other tips I’ve learned along the way are to never finish my plate or order less — I love to try foods so I will order two appetizers for my meal. It’s not to say that I don’t have guilty pleasures but when I do, I do it in small quantities. The weeks that I feel extra good, I will most likely have more of the “not so great” meals than other weeks. I like to check in with my body and get a gauge for where I am at.

I don’t let myself get “hangry.”
It’s a rare occasion that I get past the point of hunger these days. It’s something I am really proud of, as I’ve been working on this for a long time. I know I am miserable to be around when I get to the point where I’m hangry, so about a year ago, I sat down and wrote up a solution for it. My best answer was carrying around a box of RX Bars as they are high in protein and cut my hunger immediately. I literally order them in stock from Amazon and always have one around. When we move past the point of being hungry, it completely sets the day off course and allows our bodies to become tired and weak.

I travel with a personal pharmacy — my form of illness prevention. 
Literally — I take about 8 different supplements each day and never leave the house without them. I think this has been the most vital for maintaining my health. I can’t recommend to you guys what to take as I am not a physician, so I can just state what I take. I never skip Vitamin C or Zinc for my immune system, I use Turmeric for inflammation, Ashwagandha for stress, fish oil, Vitamin B for mood, and daily probiotics.

Fitness is everything.
When I travel, I find that I am actually more active then when I am at home. I love hiking and exploring cities by foot, so I find I get more exercise just in the natural course of a day. I won’t go out of my way to workout on a day that I know I’ll be on my feet all day. When I land in country and the day I fly out, I make my best effort to get into the gym for at least 45 minutes. Other trips where I am more sedentary, like lets say at a resort, I will be at the gym every day. I’ve noticed over the past year of diligent time at the gym, it has changed my mood, my health, and my confidence.

Sleep is my cure all.
Let’s be honest here for a second, I am a miserable person without sleep. I know that, my husband knows that, and even my friends know that. I find it the most challenging on campaign trips as we are out all day shooting and then come in around 10pm and have a few hours of work afterwards. I try to set an alarm to remind myself it’s time to go to bed so that I don’t wake up miserable the next day. I know I need a minimum of 6 hours sleep to be functional.

Hopefully this was helpful for those who asked about how I maintain my health while traveling. I am always open for new solutions and would love to hear your guy’s thoughts on this!

Save this post for later on Pinterest:

PS — Are You Booking a Trip Soon? Use My Booking Checklist!

These are the sites I use most to book my own trips. Using the links below is a great way to support Bon Traveler’s travel journalism at no extra cost to you. If you need help organizing your itinerary, get my free travel itinerary template here.

1. Book Your Flights

I use Skyscanner to find the best flights. It searches 100s of airlines and websites across the globe to ensure you’re not missing out on any route options or deals.

2. Book Your Accommodations

I use for hotels and guest houses. They have the biggest inventory and consistently offer the best rates.

3. Book Your Tours & Experiences

I use Viator or Get Your Guide to find the best tours and experiences. They are my favorite tour search engines. I always check both as their inventory varies depending on the destination.

4. Book Your Rental Car

Self-driving is the best way to explore most destinations. I use Discover Cars for our rental cars, select full coverage insurance, and opt for a reputable company like Alamo, Hertz, or Sixt.

5. Don’t Forget Airport Lounge Access

I use Priority Pass to gain access to 1,400+ VIP lounges and airport experiences worldwide. The Priority Pass app is the first thing I check when I have a layover. I’ve been a member for over a decade, and having a comfortable place to relax before and between flights makes air travel so much more enjoyable.

6. Don’t Forget Travel Insurance

I never leave the country without travel insurance. It provides comprehensive protection in case anything goes wrong (ie. illness, injury, theft, and cancelations, etc.). I use it frequently for my travels to stay protected.

My favorite companies that offer the best coverage and rates are:



  1. Good tips!! I struggle with my health all the time now and these are definitely tips I follow as well to try and stay ahead of the game.

  2. These are really helpful tips. I find the hardest part of staying healthy while traveling is being out of my routine and being less in control of my diet. Thanks for sharing how you handle it!

Write A Comment