In an ideal world, staying healthy while traveling would look a lot like living amongst the garden of eden. You would be able to reach out the window of your hotel and pluck grapes and strawberries right from the vines with your tongue. Healthy, freshly prepared food would be available whenever and wherever it pleased you — in perfectly portioned quantities, and you would never overeat or undereat because you’re so intuitively in touch with your body that you’re able to feed it the exact nutrients it needs, in the exact amounts. Succulent fruits and crisp vegetables, in a variety of delectable and irresistible colors, would be essentially free for all beings who wished for it, rich or poor. Oh, and you would walk or bike everywhere and never take that convenient taxi, because our every act is done out of consciousness for our corporeal home as well as our earthy dwelling — our body and earth, that is.
Unfortunately, the reality of travel is not quite so. We willingly sacrifice sleep (and, if you consider yourself an adventurer, relaxation) in the name of exploration. We’ve all been caught at the train station, with only McDonalds as our option for the meal for the day, or indulged in savory/sweet delights that give us memories of a culture that will last forever. We experience stress over schedules and missed flights, traffic jams and crowded public areas. Oftentimes, we spent money and time we don’t have to enjoy the most out of our one, singular, beautiful life.
Travel’s propensity to heal our mental health is so worth the hassle, effort and (often times grating) growth opportunities, but many times, these benefits come at the expense of our health. To indulge while traveling is to experience the best parts of this planet, but if it leaves us feeling haggard and sluggish, how long can you keep it up? Stamina, especially for the solo female traveler, is vital asset and does not come easily. You can try things such as cooking in your accommodation’s kitchen, if it’s available, or going on hikes regularly — but if these things aren’t your idea of a great vacation, have no fear!
The earth has gifted us with amazing things that we have termed ‘superfoods.’ As the name describes, these foods are naturally occurring and contain properties that greatly impact our health… and usually in small quantities, as well! They are like the earth’s finest vitamin supplements, and the best part is, you don’t need to visit your local health food store in order to procure them. Here are several superfoods that you can use to feel better while traveling, no matter which distant corner of the world you may inhabit at the time or which method you use to get there.
Electrolytes — For Feeling Run Down
We know electrolytes are important, but aside from fancy sports drinks, what are they good for? Electrolytes are salts that serve as the way your body transfers electricity amongst your cells and nerves, making them responsible for just about everything a body does, and they easily become depleted when you sweat or expend energy. Most of the time, you receive all the electrolytes you need from your food (unless you are consistently running marathons or hiking up mountainsides), but if you are feeling particularly run-down after a long day of exploring, experiencing leg cramps or get food poisoning, it’s easy to re-up on your electrolytes. Eat a savory meal (with plenty of water to rehydrate yourself), or if you’re in a tropical location, seek out fresh coconut water (which is renown for its high electrolyte content) or fruit juice. Really, anything with high calcium or potassium contents (like dairy or bananas) will do the trick. Of course, there’s always Gatorade (or the local variation of it) at convenience stores for a quick shot of replenishment. If your electrolytes are consistently a problem, then it’s a good idea to invest in powdered electrolyte supplements that you can take on planes, pack in backpacked and pour into a water bottle whenever you need.
Low-Carb Snacks — For Sugar Crashes And Sustained Energy
If you find yourself feeling drained, cranky and hungry, you can find carbohydrates to blame. Most convenience foods are loaded up with simple carbs and sugars, which taste great to our palates due to their high energy content, and give us a great boost of energy for an hour or so afterwards — but when our body runs through this quickly-used form of energy, it’s left craving more. The solution to the big carbohydrate problem is to plan ahead. Know what to foods to avoid (breads, potatoes, sugary fruits, sodas, desserts) and what foods you can always default to (Above-ground vegetables, leafy greens, meat, dairy and nuts). Always keep some form of low-carb snack with you so that you aren’t tempted by the cases of pastries and cakes that sit inevitably on every street corner. Dried meats, such as biltong, and mixed nuts are great for these purposes and don’t need to be refrigerated — and in a fix, a cup of creamy coffee (sans sugar, or with stevia if its available) can do wonders for boosting your mood and staving off hangry episodes.
Nuts, in particular, are integral solutions to both issues of cravings and energy depletion. The high fat and protein content means that you’ll stay fuller for longer; and they come in such a wide variety and in flavors that will prevent you from getting bored with the same old, tired snack. Peanuts are always widely available in stores, but if you can find them, walnuts are our favorite. They are extremely high in omega-3 fatty acids and improve your risk of preventing heart disease, reduce inflammation that leads to diseases and can improve brain and lung function. Walnuts are way more than a simple snack!
Green Tea — When You Need A Boost Of… Anything
There are some days when you simply need some help to feel 100%. That’s totally understandable — and when you need it, green tea is there to support you. Green tea, as apposed to black, red or white tea, is a superhero when it comes to all the benefits it provides. Most obviously, it contains a small bit of caffeine; not enough to give you the jitters or dehydrate you, but enough to put a smile on your face and a spring in your step. A small cup of green tea is also chock-full of polyphenols and antioxidants to make you feel happy and bright — and not to mention the anticancer and anti-degenerative disease benefits that those also provide. Even more, green tea stimulates your digestion to burn fat and flush out your system. So, if you’re feeling stopped up (as tends to happen to many travelers), turned to green tea for a helping hand. It’s available, almost universally, in any grocery store and travels extremely well. All you need is a tea bag, and most places are more than happy to provide the hot water.
Chia Seeds — Prevent Illness and Feel Fuller
Chia seeds are tiny, tasteless black seeds that, for their size, are truly amazing. They originated from Central America (coincidentally where another superfood on this list, cacao, also found its roots) and is widely known for its nearly medicinal power. These amazing, tiny black seeds are extremely rich in fiber, protein and vitamins and several different vitamins like zinc, B 1-3 and omega-3’s; but that’s not even the coolest thing about them. Their fiber content is comprised almost entirely of soluble fiber, so when they are mixed with liquids, they expand and turn into a jelly-like substance. This means that they expand in your stomach and make you feel full, even if you didn’t eat very much. They’re great as a regular staple in your diet, but if you’re in a situation where there’s just not enough healthy food options to fill you up, you can sprinkle some chia seeds in your yogurt, eggs or water and the problem is essentially solved. Their omega-3 content and fiber feeds your gut flora and ensures that you have a healthy digestion and immune system, effectively preventing illnesses that might keep you from enjoying your travel to the fullest. Pour your chia in a ziplock bag to use whenever you might need it!
Ginger — Blast Through Nausea and Ease Digestion
Mmm… Does fresh flavor get any better than ginger? Besides being the peppery, zesty addition to many of our favorite cuisines from around the world, ginger is also incredibly healthy. It is a rhizome, or root, that acts as the nutrient storehouse for the ginger plant. It’s been used to make healthful recipes and is a fresh ingredient for smoothies, but what makes it so healthful? Ginger is a master at stimulating digestion, so if you indulge in one-too-many heavy, sweet delights, you’ll be feeling light as a feather again in no time. After all, if you metabolism is streamlined, it leaves so much more energy and brain to utilize instead! It works in reverse, too. If you are battling bouts of nausea, from seasickness or food poisoning (or the many reasons in between), a cup of fresh-brewed ginger tea will bring you back into balance. There’s nothing worse than feeling sick while traveling, so if you’ve come down with something, make a quick stop to your local supermarket for some ginger. It’s generally available in every part of the world, either in fresh or dried forms.
Aloe Vera — Nutrient Powerhouse and Sunburn Solution
Aloe is that wonder plant that you’ve always heard about, but never knew how to use. Aloe vera is a superfood in many ways, but it isn’t only used for foods — it has many medicinal and topical uses as well. You’ve likely seen the word emblazoned on the side of shampoo bottles and sunburn lotions; this is because it both controls the growth of bacteria (making it great for wounds and damaged skin) and shields skin from UV rays, all while softening/conditioning our bodies. When ingested (it is taken in it’s gel form, usually in a drink or with smoothies) you get a boost of vitamins, while at the same time, soothing and calming down your digestion, This wonderful plant’s leaves are available fresh in countries that are in hot environment — either dry, or coastal. You might even be able to go outside and pick some yourself! If not, aloe vera is widely available in the health food sections of large grocery stores.
If it’s not available in its fresh forms, you might be able to find something else that greatly benefits your skin: collagen peptides. These are the regular collagen that comprised your skin and keeps it springy and youthful, but hydrolyzed so that it’s far easier for your body to absorb. Collagen supplements do a lot more than that, though: they can potentially keep your risk of heart disease and bone density loss low, both of which are of increasing concern for women. Collagen peptides might be difficult to find while abroad, so stock up while at home.
Cacao — Antioxidant, Antidepressant, Anti-Everything
Cacao is one of those ingredients that everyone is delighted to learn is a superfood — but probably not cacao in the way you’re thinking about it. Chocolate as we know it is so laden with sugar and creamy that it cannot even be called remotely healthy, but chocolate in its raw, plant form — cacao — is infinitely more so. It was called the ‘food of the gods’ by those who discovered it (the Olmecs and Aztecs and Mayans of ancient Mexico) and was often used by holy men during sacrifices and other ceremonies. Even today you can partake in Cacao ceremonies, if you travel to Central and South America, but a more modern way of benefitting from cacao’s 300+ compounds is to ingest it — I know, twist your arm, right? Well, raw cacao tends to be more bitter than sweet, but it still has amazing benefits such as being high in magnesium, sulfur and antioxidants. It had the ability to be a powerful antidepressant, which once again, doesn’t surprise us! Cacao can be found in most grocery store (be careful not to buy the sweetened variety, with tons of sugar) but many travel destinations boast a boutique chocolate culture, which gives you a fantastic excuse to try all the artisanal flavors.
Finding these superfoods while abroad might be a sinch if you speak the local language, but trying to decipher health information in a language you’re not familiar with can be a nightmare. For this, Google Translate is key — by downloading the app, available for iPhones or Androids, you can point your smartphone’s camera at any label and have it translated into almost any language, instantaneously. As a back up, do you research beforehand and go to the grocery story (or pharmacy, or healthy store, or farmer’s market) with a list of the translated words for the items you need. More often than not, store associates will be more than happy to find the superfoods that will keep you fit, healthy and happy wherever in the world you end up!
