Travelling during Eid Al Fitr? Expert tips to stay energised, eat smart and keep moving
A little preparation goes a long way in keeping your energy levels high...
It's a time of love, joy, togetherness, and feasting. For some, it means travelling to reunite with family or explore new destinations together. That's the beauty of Eid.
However, between long flights, endless feasts, and packed itineraries, maintaining a healthy balance can be a challenge. We spoke to UAE-based physicians and dietitians, Indira Menon and Sharifa Khan, for expert tips on staying healthy while travelling during Eid.
Beat travel fatigue before it starts
Eid trips can often mean long-haul flights or road journeys, both of which can leave you feeling drained before the celebrations even begin. Travel fatigue can sneak up in the form of dehydration, sluggish digestion, muscle stiffness, and general exhaustion. The good news? A little preparation goes a long way in keeping your energy levels high. Here's how to stay refreshed from departure to destination:
Smart snacking: Fuel your energy levels wisely
Many travellers rely on airport food courts, gas stations, or airline meals-which often means processed, high-sugar, or high-sodium options.
To prevent energy crashes and bloating, bring your own healthy snacks:
· Protein bars, nuts, and trail mixes provide sustained energy and keep hunger at bay.
· Fruits like bananas, apples, and oranges offer natural sugars, fibre and hydration without spiking blood sugar levels.
· Greek yogurt or cheese sticks, if traveling with a cooler, add protein and gut-friendly probiotics for digestion support.
Stretching and movement: Keep blood flowing
Sitting for long periods-whether in a car, plane, or train-can cause muscle stiffness, swelling in the legs, and fatigue. Keeping your body moving during travel prevents circulation issues and helps you feel more alert upon arrival.
For road trips: Plan stops every two to three hours to stretch, walk, or do simple exercises like calf raises and shoulder rolls.
For flights:
· Walk up and down the aisle every 60-90 minutes when possible.
· Do seated stretches, such as rolling your ankles, extending your legs, or rotating your neck and shoulders.
· Try deep breathing exercises to increase oxygen flow and fight travel-induced stress.
· Compression socks can also help prevent leg swelling, especially on long flights.
Balance festive indulgence with smart eating
Eid feasts are rich in flavours and calories. Enjoy them carefully with these simple strategies:
Don’t skip meals before the feast: Fasting all day to ‘save space’ for a big dinner leads to overeating. Have a light meal beforehand.
Prioritise protein and fibre: Start with grilled meats, lentils, or salads to stay fuller and avoid overloading on sweets.
Go easy on the sugar and salt: Traditional Eid treats like baklava and maamoul are delicious but packed with sugar. Enjoy in moderation, and drink plenty of water to counterbalance sodium-heavy dishes.
Stay active, even on vacation
No doubt, holidays are all about relaxation, but movement is essential for keeping energy levels high. Try these travel-friendly activities:
Walk to explore: Whether you're in a new city or visiting family, opt for scenic walks instead of taxis.
Morning movement: A 15-minute stretch or light workout in your hotel room can set the tone for the day.
Post-meal strolls: Walking after a heavy Eid meal aids digestion and prevents sluggishness.
Plan for a restful sleep
The festive nights are filled with gatherings and celebrations, which often mean less sleep. Protect your rest by:
Managing jet lag: If traveling across time zones, gradually shift your sleep schedule a few days before departure.
Creating a wind-down routine: Even if sleeping late, limit screen time an hour before bed to improve sleep quality.
Power naps wisely: Short 20-minute naps can refresh you without interfering with nighttime sleep.
Travel immunity boosters
Travel can increase the exposure to germs. Stay healthy with:
Vitamin C and zinc: Support your immune system with fresh fruit or supplements.
Hand hygiene: Carry a travel-sized hand sanitizer to use after public transport or crowded gatherings.
Smart hydration: Herbal teas with ginger or mint can aid digestion and soothe travel fatigue.
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