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Three ways to boost your health before travelling

Your passport is up to date, the flight is booked, your suitcase is out and ready to be packed, but what about your pre-vacation health?

With building anticipation of an exciting trip, it can be easy to forget about prepping and protecting your health long before your departure date.

To help you stay healthy and have a safe trip, here are some wellness tips you can easily incorporate into your daily routine to boost your health:

1. Prioritize daily movement

With day trips, outdoor attractions, and new environments to explore, walking may be one of your main sources of local transportation. Which is why it is important to start moving more and focusing on increasing your physical fitness early. Even walking 10 minutes each morning can get your body into a healthy movement routine which can help avoid soreness, joint pain, and muscle tiredness while on vacation.

2. Eat a balanced diet

What is included in a well-balanced diet?
According to the Heart and Stroke Foundation, a balanced and heart-friendly diet includes:

  1. Eating diverse vegetables and fruits throughout your day.

  2. Choosing whole grain foods, such as brown or wild rice, quinoa, oatmeal, and whole grain crackers or bread.

  3. Eating protein daily but including various sources, such as nuts/seeds, legumes, tofu, fish, eggs, and lower fat dairy (i.e. Kefir, cheese, and yogurt).

  4. Making water your drink of choice to reduce your processed sugar intake from fruit juices, soft drinks, or flavoured coffees.

  5. Your gut health is directly related to your mood, energy level, and immune system. It is important, not just before a trip but year-round, to prioritize eating a balanced diet and ensuring your gut health and immune system is strong.

What should you limit? The Heart and Stroke Foundation recommends limiting highly or ultra-processed food, which tend to be drastically changed from their original food source and are missing essential nutrients our bodies need due to the processing. Some examples of highly processed foods include: Hot dogs, fast food, chips, white rice, and white bread.

Unsure of where to start? Start simple with swapping processed foods for whole food, ditching sugary drinks, or trying “Meatless Mondays” to switch up your weekly dinner routine.

3. Manage stress and sleep

Many studies show a direct link between our overall health and sleep habits. Did you know that even a slight decrease in your hours of high-quality sleep can impact concentration, influence a decline in mood, negatively impact your immune system, and cause impaired memory?

Stress is a leading contributor to loss of sleep, and leading up to a big trip, a small stressor can suddenly create a big impact on your rest. To protect your sleep and overall health, try limiting screen time before bed, avoid caffeine or alcohol in the evening, and practice relaxation techniques to help your body relax. Click here for more information on breaking the cycle of bad sleep caused by stress.

We’re here to support your wellness journey

Check your RTIP contract to better understand what wellness services and practitioners are available to you under your plan. As an RTIP member, you also have access to a variety of complimentary wellness partners and programs. Learn more about our Value-added Programs.

Looking for more information on your RTIP travel coverage? Make sure you visit our RTIP travel page.

To view your contact, follow these steps:

  • Visit

  • Click the Log In button at the top of the webpage

  • Select RTIP (for retired members) from the drop-down menu to log in and view your contract.

Don’t miss out! RTIP members have access to Edvantage where exciting travel deals are waiting! Check out the discounts and deals available for your next trip.

  1. “Healthy eating basics” Heart and Stroke Foundation of Canada.
  2. “10 Simple Ways To Start Eating Healthier This Year” Forbes.
  3. “Physical Health and Sleep” Sleep Foundation.
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