No matter the season, when holidays approach, if you’re anything like me, you may be daydreaming about warmer weather and adventures. Maybe you’re gearing up for a cross-continental journey with friends. Or planning to explore someplace. Wherever the destination, travel disrupts usual routines, particularly eating and exercise. This shake-up poses unique challenges for individuals who are recovering from an eating disorder. It is also a reminder of the importance of flexibility in eating and exercise routines. And a chance for all of us to practice fueling our bodies appropriately while on the go.
Eating structured, regular meals is an important part of recovery. Flexibility and diet variety are critical pieces of the puzzle. This includes going with the flow when plans change. Unexpected delays? No problem. Limited food choices available? Let’s make it work.
As you dust off your suitcase, here are four principles to keep in mind:
1. Adaptation
Travel often comes along with unpredictable schedules and dining options. Even the smoothest travel itineraries may involve jet lag and adjusting to time differences. These factors can interrupt hunger, eating, and sleep patterns. To anticipate these challenges, you might:
- pack extra snacks ahead of time,
- research dining options at the airport you are flying out of,
- set up grocery delivery for the day you arrive at the lake house you’re staying in, or
- make restaurant reservations in advance.
Learning to navigate these obstacles will help you put your focus where it ought to be: on enjoying your journey.
Equally or possibly more important than challenging the rigidity that can come with disordered eating and eating disorders, get ready to think on your feet to ensure that you’re eating a sufficient amount on the go. You can “cope ahead” by generating examples of high-risk situations. What will you do if language barriers mean that dish arrives at your table looking slightly different than what you thought you had ordered? Then, work the steps of problem-solving. Finally, consider how to channel a mindset that helps you roll with the unexpected, rather than resist or avoid it.
2. Cultural immersion
One of the most exciting (and sometimes intimidating!) parts of traveling to a new place is encountering unfamiliar foods or eating customs. Challenging yourself to say “yes” to new flavors and ingredients that may not be part of your usual diet is a way to learn more about different regions of the world and broaden your palate. Using your hands more than utensils, sitting on the floor at a table to eat, or dawdling over a relaxed meal with no rush to the next activity likely creates memorable experiences, offers insights into a different culture, and encourages reflection on what gets taken for granted or becomes highly automatic in our daily lives.
3. Connection
Sharing meals with locals and fellow travelers can be a great way to forge new social connections. Wherever you find yourself, be sure to seek out communal dining experiences and engage in conversations about food with people from different backgrounds.
4. Movement
In some cases, travel can prompt more physical activity than we’re used to, leading to fatigue or soreness. Be sure to build in time to rest and recharge as you navigate your busy itinerary, and consider how you might be able to incorporate more regular activity into your day-to-day upon returning home. If you are walking, biking, or hiking from Point A to Point B, you may be expending more energy than typical. Be sure to listen to your body’s needs during meal and snack times so that you have enough energy for the next adventure.
In other cases, vacation is an opportunity to reduce exercise – that’s okay, and may even be therapeutic! As we’ve written previously, exercise does a body good … except when it doesn’t. If you are locked into an unhealthy exercise routine, a change of scenery is sometimes the best way to begin breaking it. Lay by the pool with a book. Sit around the campfire with friends and family. Stroll leisurely through new neighborhoods. Let your muscles recover. Remember: your body is still working even in these moments, and needs rest from strenuous activity just as much as you do.
With that, I am wishing you, as you hold these principles in mind, a season full of travel adventures!
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