Finally, the summer vacation you planned and dreamed of in the thick of a gray, cold Ohio winter is here! Whether your vacation involves traveling or you’ve made staycation plans, staying healthy and well will help you make the most of the time away from the daily hustle.
We talked with Ann Sage, DO, OhioHealth Physicians Group chief of primary care, about how to enjoy your vacation and take care of your body and mind. She offers these six tips for staying healthy on vacation.
1. Get moving
Even if your priority is total R&R, try to get at least 30 minutes of physical activity each day. What’s the best way to shake off the constraints of work schedules and months of cold Ohio weather? “Get outdoors,” recommends Dr. Sage. Whether you’re at the beach, visiting a new city or grandparents, you don’t have to look far to find outdoor activities while on vacation. The easiest option? Walk when you can, exploring the beach, local parks and attractions.
If you’re staying close to home, try something new. “Pickleball is something anyone can do,” says Dr. Sage. “My family loves it.” Columbus Recreations and Parks has over 100 courts for the growing, affordable sport.
2. Eat good-for-you stuff
When relaxation and fun are your goals, it’s easy to let healthy eating habits slide. And travel can make it more difficult to find good food choices. Thinking ahead and packing healthy snacks help, says Dr. Sage. When hunger hits at an airport or a gas station, you can usually walk past racks of candy and chips. “They’re offering more healthy food options for travelers,” she says. “You can eat well on vacation by looking for real foods, like fruit, cheese sticks and nuts. You don’t have to be locked into eating junk.”
If eating out is a must, make balance your guide. For instance, if a big dinner is on the menu, sneak in veggies to offset indulgences and opt for a lighter lunch.
3. Stay hydrated
Make water your best friend, whether you’re relaxing by the pool and especially if you’re on the move. Dr. Sage recommends drinking a big glass of water to start your day. From there, staying hydrated can be as easy as carrying a water bottle and making sure you need to refill it at least a couple of times during the day. Don’t like water? “Reach for something that’s water-based, like flavored water,” she says. If sodas are your go-to, use moderation and treat yourself to one daily.
4. Don’t let sun and bugs ruin your fun
Enjoying the outdoors is awesome but comes with some hazards, too. Sunburns, scrapes, skin rashes and bug bites can put a damper on the fun. So, keep a prevention and fix-it kit handy. Include sunscreen and bug spray to help keep burns and bites at bay. When an “oopsy” happens, antibiotic cream and adhesive bandages will treat minor cuts and scrapes. Soothe a mild-to-moderate sunburn with aloe spray and hydrocortisone cream. If motion sickness is a problem, have Dramamine on hand too.
5. Get your ZZZZs
When summer vacation fun tops your priority list, make room up top for sleep, too. “Sleeping is so important,” says Dr. Sage. It’s tempting to ditch your good sleep routine to go, see and do as much as possible. But fatigue will catch up, leaving you too tired to enjoy the rest of your vacation. When you know you have a big day or night ahead, sneak in a nap and get back to getting a good eight-hour snooze the next night.
6. Chill out
Sure, vacations are all about relaxation and fun, but stressors like travel delays, long lines and tired kids (and parents) get thrown in the mix, too. Dr. Sage says managing stress on vacation starts with the right mindset. “Realize that your expectations aren’t always going to be met,” she says. When flights get canceled or highway construction has traffic at a standstill, remember that “you can only control what you can control.”
Talk with your kids before the six-hour drive to grandma’s or the two-hour wait in the airport before a three-hour flight. Brainstorm about ways to fill the time. “Figure out what works best for your kids and family,” Dr. Sage says. “Remember, it doesn’t have to be perfect.”
As much as possible, get off screens. Leave work and email at home or designate a short amount of time for them each day if necessary. “Have conversations. Be present with who you’re with,” Dr. Sage says. “Remember how amazing it is that you’re on vacation.”
