Travelling can reinvigorate our mind, body, and soul, but it can also do the opposite. Many travels, especially when venturing off the beaten path, can be stressful. It’s easy to become overwhelmed and feel intimidated when you’re miles away from life’s comforts at home. Here are a few important health tips that will keep you safe, healthy, and happy through all of your travels.

1. Plan well and travel light.

Do your research. This can apply to all aspects of your trip, and a little bit of preparation goes a long way. Know what you will need before you leave for your trip and make sure you’ve planned for all minimum necessities packed light so that the rest of the trip can allow for stress free exploration. Travel unburdens your soul, but make sure not to burden your body. You probably won’t need to bring the amount of stuff you think you’ll need. Shed the pounds of luggage that’ll cramp your muscles and body. Your back and shoulders will be so happy and your mind so relaxed.

2. Pay attention to personal hygiene and immunity.

Wash your hands or use hand sanitizer before you eat, after you use the bathroom, before you jump on the hotel bed, and wherever the situation calls for it.

Wipe down the germ zones. Numerous studies have shown that germs have favorite places such as airplanes (mainly armrests and tray tables) and hotel rooms (mainly telephones and remote controls, toilets and sinks). Carry a pack of baby wipes and wipe away those germs.

Take your vitamins. They provide an extra line of defense, especially at a time when we may not be eating a perfectly balanced, nutritious diet.

Pack a basic first aid kit that includes gloves, scissors, bandages, gauze and safety pins, antiseptics and something for allergies and insect bites. If you’re travelling by plane, purchase a plane-safe first aid kit.

It is important that you pay attention to hygiene, but try not to get paranoid and miss the fun. There is a balance of good and bad when travelling, so don’t let obsession creep into your everyday experience.

3. Eat healthy while travelling.

Many health-related issues can be fixed (or at least lessened) just by eating well. This can take some discipline while you’re out travelling, but if you want to enjoy your travel with full energy and without getting sick, plan on getting proper nutrition as often as possible. Make sure you pack or look for healthy travel snacks! It may not always be possible, but try to ensure that you make eating well a necessity, rather than a luxury. Eat fruits and vegetables, which are full of nutrients and help lower the risk of illness. Limit your portion sizes and foods high in fat, salt, and sugar.

4. Stay hydrated.

Water helps you to stay hydrated, flushes out your system, and will help you arrive at your destination feeling cleaner and clearer from the inside out. Take your own reusable travel bottle instead of purchasing disposable plastic bottles.

5. Get good sleep.

Whether you can carve out six, eight or ten hours for it, sleep is critical for our mental and physical health. It’s impossible to underestimate how important it is to get enough sleep while travelling. Your mind, body and spirit will thank you for a good night’s sleep and a short afternoon nap.

6. Smile.

A smile conveys more than words and is understood in every language. No matter how well you plan for your trip, there are likely to be a few hiccups along the way. How you handle the unplanned moments will set the tone for your trip. Instead of getting frustrated over cancelled flights, remembering that things can go out of our control, keep the smile on your face and work with the airline to find an alternative plan.

7. Get out and stay active.

Travelling gives you the opportunity to participate in the local scene, and walking can be a great way to take in a new town. See if there is a local bike or walking tour so that you can learn about local history as you go. And if your travel involves physical activity (scuba, skiing, snowshoeing, parasailing), even better! Whether you are surrounded by snow, rain, or are basking in the sun, ensure you incorporate some good ol’ fresh air into your holiday plans. Here are some ideas that will take care of your fitness while you are traveling and what is more fun is that you won’t even require any workout equipments.

Go for hikes. Along with the obvious benefits to your musculature and stamina, there is something soothing to the mind and soul that comes from communing with nature. As Sri Sri Ravi Shankar says, “Nature loves you ten times more than a mother loves her newborn.” After a scenic hike up to a breathtaking view, the relaxation that you enjoy is rejuvenating and healing.

Go for walks. Cleanse your heart, your skin, your lungs, and your emotions with as much fresh air and light as you can. It may sound like a no-brainer, but you’d be surprised by how easy it is to keep your metabolism moving and your mind in a state of Zen just by walking. The sun literally gives us life and much needed Vitamin D! Going out of your way to be surrounded by as much natural light as possible on your travels will rejuvenate your soul and energize your cells.

Play outdoors. If you’re not off climbing mountains and exploring vast cities on foot, make sure you build a little time into your day to break a sweat. Moderate exercise boosts our mood, our immunity, and makes us feel a little better about those extra calories we may consume.

Enjoy travel yoga. When it comes to keeping your mind, body and spirit finely tuned, there’s perhaps nothing that deals with all three quite as well as yoga. There are many ways yoga can ease your travel. Yoga can help you deal with long journey-related circulation problems, improve the quality of your sleep, and even help your soul bond with other travellers as you practice together. Most importantly, it will help you live in the present moment and enjoy your travel even more.

If the weather permits none of these, try to take a meal outside, or at least open your windows to lift spirits and freshen the indoors.

8. Be open and welcoming.

“The world is a book, and those who do not travel read only a page.” – Saint Augustine

Another soul-healing thing that makes travel so incredible is its ability to open our minds and hearts. Learning about other cultures and experiencing them first-hand removes prejudices and expands our horizons and view of the world. Take in the local wisdom and expand your knowledge.

9. Take some me time and go into solitude.

The whole world is here for you to enjoy, but when enjoying, don’t forget your Self. – Gurudev Sri Sri Ravi Shankar. Alone time is soothing for the soul. Clear your mind, go at your own pace, and even exercise without fear of judgement through some planned alone time, even if you’re travelling with family or friends. For many travellers, solo travel is a life-changing experience.

Meditate. Stress has many mental and emotional side effects, as well as physically taking a toll on one’s muscles, nerves, joints and even vital organs. Chill out! Take a deep breath and give your body and mind the support it needs. Many travellers across the world find it helpful to meditate to channel some peace into their tired muscles and joints.

Write travel journals. Writing reflective journals is a type of therapy that focuses on your internal experiences, thoughts and feelings, and gives you mental and emotional clarity, validates your experiences and helps you come to a deeper understanding of yourself. Take some time to write. Write about your adventures, your feelings and your hardships. Write to loved ones back home, or to travel buddies you met along the way. Start your own travel blog and share your experiences and travel tips.

“Exploration is really the essence of the human spirit.”- Frank Borman. There’s something about the thrilling travels and adventures, the open sky and road, that lends itself to the edification of the soul and self-discovery. With a little ingenuity and planning, we can not only feel great on our vacations, but feel better all the time, more rested, and more in tune with ourselves.

Travel safe and enjoy your travel this celebratory season!

As the summer season is almost here, it is time to head to a hill station to escape the heat and rejuvenate.

While holidays are all about travel-friendly and comfortable outfits, they also make us want to flaunt some spring-summer fashion trends and walk the streets in style.

If you are planning a vacation to any hill station this summer, try these fashion ideas.

Joggers with a stylish t-shirt

If you like comfortable yet fashionable clothes, then a stylish pair of joggers is a must-have piece of clothing in your wardrobe. Go for a jogger in a solid color like dark green or brown and pair it up with a loose printed graphic t-shirt in a light color. Wear a denim jacket over it and complete the look with casual white sneakers.

Maxi dress with a light cardigan

You can opt for an easy breezy colorful maxi dress while heading out in the morning for some sightseeing. This will offer you a classy yet laid-back look. You can pair your dress with a light cardigan or a cotton pullover in solid grey or black to protect yourself from the chilly winds. Complete your look with black suede-heeled sandals.

Full-sleeved top with skirt and stockings

If you want to stand out among the crowd during your vacation, go for a full-sleeved top in a bright color like blue or fuchsia pink and pair it up with a suede mini skirt. Wear black stockings to protect your legs from the cold. This look is super-chic yet cozy and comfortable. Complete the ensemble with neutral-colored boots and big silver hoops.

Wear an oversized sweatshirt with classic black leggings

This laid-back street style is on trend these days and will make you look sporty and casual. A sweatshirt will keep you warm in the cold while making you look stylish. Go for a pastel-colored sweatshirt and pair it with classic black fitted leggings or yoga pants. Add a pop of color to your look with sunglasses and vibrant sneakers.

A dress layered with a turtleneck

If you want to transform your summer dresses into a winter outfit, wear a nice stylish dark-colored turtleneck sweater underneath to look fashionable and yet stay warm in the hills. You can choose your favorite summer wrap dress and pair it with a black turtleneck sweater and thermal tights. Complete your look with classic black boots and a monochrome bag.

Prepare for the Instagram likes to roll in faster than the snow flurries.

Sometimes, winter can come in with a snowy roar. After a big storm, California’s Sierra Nevada is transformed into a powdery playground — much to the delight of skiers and snowboarders at Mammoth Mountain and across Tahoe. And in New York, busy city streets look like a winter wonderland after a fresh dusting of the white stuff. Once the flakes settle, there’s only one thing left to do: head outside and take pictures to remember the weather event forever.

Boston-based photographer Neal Kumar knows a thing or two about capturing the perfect winter snaps and is happy to share his tips for taking beautiful photos in the snow. The best part? He shoots his images on iPhone, so his recommendations apply to amateur and professional photographers alike. Here are a few of Kumar’s suggestions to help you take the best winter photos.

Remember, the early bird gets the worm.

“If possible, I recommend going out to shoot snow as early in the morning as you can. This increases the chances of catching streets and sidewalks covered in fresh snow before it is plowed or shoveled.”

Waking up early will also increase your chances of capturing the snow during the golden hour after sunrise. To get out the door faster, prepare your gear the night before and make sure your iPhone is fully charged. Using your device in the cold can cause the battery to temporarily drain, so bring a power bank if you plan to be out for several hours.

Use the Exposure Compensation Control.

“Sometimes it helps to decrease or darken the exposure on your shot if the image appears very bright in your camera from all the snow. You can always increase exposure or shadows later while editing, but it’s harder to save details that are overexposed.”

If you’re shooting on an iPhone 11 or iPhone 11 Pro or later, use the Exposure Compensation Control on your iPhone to set and lock the exposure. Tap the up arrow and then increase or decrease your exposure level – the settings will be saved until you close the Camera app. This feature is available with iOS 14 or later, so make sure your software is up-to-date.

Adjust the white balance.

“When editing your snow photos, play around with the white balance settings (temperature and tint). The snow should be white in color, and if it’s too yellow, then try turning down the temperature. You can also see if adjusting the tint helps make the color (or white balance) of the snow look more natural.”

Find a background with contrast.

“To make falling snow more noticeable in your photo, it helps to contrast the white snowfall against a dark background like a building or trees. This will highlight the white of the snowflakes and make them more prominent. Sometimes if the background is too bright, then the falling snow is harder to see against it.”

Composition is the key to capturing a great photo, so play with leading lines (e.g., a road that leads the viewer’s eye to the focal point of your image), symmetry, negative space, and the rule of thirds to make your scene stand out.

Shoot, shoot, and shoot some more.

“If it is actively snowing, then I recommend taking a couple of back-to-back versions of your shot. This is because the snowflakes can be in different patterns depending on when your shot is taken. Taking more shots also increases the chances you get bigger snowflakes in the shots that are closer to you for a different effect. I find that falling snow is sometimes more noticeable when shot on the zoom lens. You can also try shooting the same scene both at 1x and 2x, and then see which version you like better.”

Whether you’re planning a cross-country trip or just a quick weekend getaway, here are some road trips to keep in mind while making plans. Like any other type of travel, road trips can come with stressors and hurdles to navigate. These road trip tips will help you enjoy a safe and successful journey:

1. Prepare for your trip.
2. Bring healthy snacks.
3. Stay hydrated.
4. Plan your route.
5. Plan your rest stops.
6. Keep yourself alert.
7. Keep passengers entertained.
8. Stick to your budget.
9. Drive safely.

1. Road trip preparation.

Conduct car maintenance

To make your road trip as smooth and stress-free as possible, it’s important to take care of your vehicle. Before you hit the road, be sure to tackle these maintenance tips to ensure that your car is running smoothly:

• Change the oil, if needed, and perform a general maintenance inspection
• Top off your vehicle’s fluids
• Check the air conditioner/heater
• Inspect your tires
• Build a road trip toolkit, including jumper cables, emergency blankets, spare tire, and more

Get plenty of sleep before you drive

It’s recommended to get at least 7 hours of sleep for two consecutive nights before the road trip to build up your energy reserves. Start driving in the morning after a good night’s sleep, not after a long day of work (unless you plan to stop). Take regular breaks along the way to stay fresh and alert, stopping roughly every 100 miles or 2 hours.

2. Bring healthy snacks.

Carrying along a variety of vitamin-packed, healthy foods will allow you to get by on smaller snacks throughout the long drive while skipping the fast-food stops. Here are some healthy snack ideas that will help you feel full and nourished to take on the road ahead.

Road trip snack ideas

• Beef jerky
• Popcorn
• Protein bars
• Carrots
• Grapes
• Trail mix

3. Stay hydrated.

Keep the water supply well-stocked for maximum energy. The only possible downside is the potential to make more bathroom stops.

4. Plan your route.

It’s important to plan your route, either scenic or direct, by answering a few key questions first. How much time do you have to get there? How many miles can you comfortably drive? Will you stick to freeways or take the back roads? It’s helpful to start with Google Maps and browse the multiple routes that it will suggest. From there, you can filter to avoid highways or toll roads. Once you see the options and choose one, you can start to decide when, where, and how often to stop.

5. Plan your rest stops.

One of the most crucial tips for road trips is to get out of your car and stretch your legs every two hours or so. Plan these stops into your long drive, whether they fall during mealtimes or can be timed to let you check out interesting sites.

Where and when to stop for gas

The top 5 most expensive states to buy gas in are California, Washington, Hawaii, Oregon, and Nevada. The states with the cheapest gas prices are Mississippi, Louisiana, Arkansas, Alabama, and Texas. The cheapest day to get gas tends to be Mondays, while Wednesdays and Thursdays are the most expensive. Filling up your tank in the morning or at night might save you a few bucks due to the temperature affecting the gas stored at the pump.

Where to stop for food

It’s best to save money and time by buying food before the road trip at a grocery store to avoid the unhealthy choices at a gas station. If you prefer to buy food as you go, sample the local food at each stop.

6. Keep yourself alert.

Chew gum

The repetitive process increases circulation and alertness. Try various brands and flavors to keep your taste buds guessing.

Use energizing scents

During long-distance driving, keep a source of peppermint scent nearby. When you feel you need a boost, take a sniff.

Sit up straight

Ensure your seat is adjusted properly for your body and tilted for maximum blood flow. If you feel a driving “trance” coming on, sit up.

7. Keep passengers entertained.

Long drives, especially with kids, can often lead to bickering. That kind of aggravation leads to driver fatigue. Ensure children are entertained with books, puzzles, and other time-killing diversions. On the flip side, road trip games such as “Find the license plate” are great for keeping everyone engaged with one another.

Download apps for the long car trip

Downloading family-friendly and educational apps can help entertain the whole family without any cost to you. These apps include road trip bingo, fruit ninja, angry birds, heads up, and more.

Listen to audiobooks

Audiobooks help keep the brain active without creating a dangerous distraction. For more defensive driving tips, check out these nine. In addition to safe driving habits, your insurance policy is critical to protecting you while driving. Learn more about Nationwide’s auto insurance coverage, including our 24/7 Roadside Assistance option.

8. Stick to your budget.

Road trips don’t have to be as expensive as you think. Planning a budget for your trip can help keep costs under control. Important things to keep in mind for your budget include gas prices, entertainment, food, and housing accommodations.

9. Drive safely.

Most importantly, drive safely during your road trip. Stay within the speed limits, stay aware of your surroundings, and other drivers on the road. Check the weather before you start driving, and if there’s extremely bad weather passing through, plan accordingly.