Summer holidays traditionally mean family time. This may mean going to the sea for a few weeks or taking a trip to the mountains. It can also be a great time to visit out-of-town relatives or you may have one or two summer weddings lined up. And this also means going on a road trip or two. But road trips, while they may sound fun, can often turn into a nightmare, especially if you have small children. Kids can get bored easily or become tired of sitting still for so long. This can lead to temper tantrums, fights between siblings, and crazed parents who vow to never go on a road trip again! However, a good supply of travel snacks, plus a few great tips, could make the whole experience much more pleasurable.
Long road trips can put a great deal of stress on both the passenger and driver. Prolonged periods of sitting have also been linked to weight problems, high blood pressure, obesity, heart issues, diabetes, chronic leg pain, swelling of the lower extremities, and varicose veins. Moreover, sitting still for too long can also lead to psychological issues.
Stressors of any kind will have an impact on your adrenal glands. This is because once the stress is perceived, your brain signals to the adrenals glands, via the hypothalamic-pituitary-adrenal (HPA) axis, to produce more of the stress hormone cortisol in order to cope. Although the increase in cortisol production does not cause any harm in the short-term, long-term stress and therefore consistently high cortisol levels can have potentially devastating consequences on your health. Your adrenals, as well as other organs of the body, may become compromised. By making the correct choices and using a little foresight, you can actually do quite a lot to mitigate these effects. One such measure is to take the proper precautions when setting off on a road trip.
By taking certain steps to mitigate any potential stressors, both physical and psychological, you can do a lot prevent the negative effects of stress. First and foremost, eating correctly is incredibly important. Your body needs the vitamins and minerals found in food to heal, support certain processes, and fight infection.
The following tips and travel snacks can help.
Sitting behind a steering wheel for hours on end can wreak havoc on your back, legs, neck, and concentration. Road trips can take hours and even days. Although you would like to get to your destination in the shortest time possible, the occasional break may just help get you and your family there safely. It also allows everyone to blow off a little steam, stretch, and walk around and explore—within reason, of course.
Sitting for long periods of time tends to slow down your digestive process. So, by moving around a little you can improve your digestion and also your blood circulation, and you may even prevent painful leg cramps.
These days on road trips, most passengers spend the whole time tapping away on their phones, scrolling through social media, or listening to their favorite music with headphones. This is bad for a number of reasons:
So, what should you do instead? Engage! Strike up a conversation, comment on the scenery, switch on the radio and sing along (even if badly), play some car games like “I spy with my little eye.” There are plenty of ways to meaningfully engage. Besides, it will not only help pass the time but will provide you with some much-needed human interaction.
On road trips, people often try to drink as little water as possible to avoid the need for pit stops. However, by doing so you increase your chances of becoming dehydrated. When dehydration sets in, you may confuse thirst for hunger. But in this case, eating will only leave you feeling bloated, sluggish, and tired, as your body attempts to retain water. Typical signs of water retention include swelling of the lower extremities, especially when you’re in a seated position for a long time.
By staying hydrated, your body won’t experience those imaginary hunger pangs, you’ll boost your digestion, and the risk of water retention will be minimized.
Besides causing dehydration and slowing down your digestion, sitting for long periods without getting enough fluids can also make you constipated. Fiber-rich foods—but only along with an adequate intake of water—can help sort out the problem.
In addition, natural probiotics, such as those found in organic yogurt, can help by balancing your intestinal flora. Drinks like kefir and kombucha are great sources of natural probiotics.
No long road trip is complete without travel snacks. However, by travel snacks we don’t mean candy, chips, doughnuts, or other sugary or carbohydrate-filled treats. Although they may take the edge off your appetite, carbs and sugars are quickly converted to glucose, resulting in a so-called sugar rush. This can also play havoc with your pancreas, adrenals, and other organs in the process. So which travel snacks are the healthiest options? Fortunately, there are loads to choose from!
Healthy travel snack options to consider, amongst others, include:
Berries are high in free radical-fighting antioxidants that protect your cells, fight inflammation, and help reduce your risk of contracting a disease. These delicious travel snacks are an excellent source of fiber—thereby aiding with the digestion process and reducing your appetite—and may also improve both your blood sugar and insulin levels and provide many important vitamins and minerals. This includes vitamin C, which is essential for your body to effectively deal with stress.
Studies suggest that certain berries, such as strawberries and raspberries, can help lower cholesterol levels if you are suffering from metabolic syndrome or obesity. Berries can also look after your heart health. Some studies have shown that berries may protect your skin by stopping the production of enzymes associated with the breakdown of collagen and subsequent skin damage.
Organic lean beef jerky and hard-boiled eggs are excellent travel snacks. Eggs are a valuable source of protein, vitamins A, D, and E, a few B vitamins, and also zinc, copper, and iron.
Beef jerky, in addition being a good source of protein, also contains fat. Your body needs protein to produce amino acids, which in turn, produce the enzymes your body requires for the proper function of all its circuits and for building new tissue. Your brain relies on fat to function properly and fat can also reduce your risk of inflammation.
Whole fruits are a staple when it comes to travel snacks. They are low in calories, fat, and sodium, and contain a variety of vitamins and minerals, including vitamin C, folic acid, and potassium. Not to mention, whole fruits are a great source of dietary fiber.
Folic acid is essential for the formation of new red blood cells and fiber is crucial to bowel function. Whole fruits can also reduce cholesterol levels which may promote heart health. Certain fruits also contain potassium, which can lower your blood pressure, reduce your chances of developing kidney stones, and promote bone health. In addition to the above-mentioned health benefits, whole fruits are relatively low in calories and their large water content can help hydrate your body.
Why not try a tub of homemade hummus—traditionally made with chickpeas, sesame seed paste (tahini), garlic, lemon juice, and spices—paired with vegetable sticks, such as carrots, celery, or rice crackers.
Another healthy combination snack to consider is guacamole combined with vegetable sticks. Avocados are a rich source of B vitamins and monounsaturated fats, which are required for correct neurotransmitter function as well as general brain health. The potassium in avocados helps control blood pressure.
Trail mix is a combination of dried fruit, nuts, and seeds. This tasty combo is low on the glycemic index and contains plenty of antioxidants, protein, fiber, vitamins, and minerals, all of which support your heart, adrenal glands, and general wellbeing.
Oatmeal cookies are a great option. Oatmeal is nutritionally dense, containing soluble fiber, various minerals, vitamins, and antioxidants. Oats can also aid in weight loss, help control blood sugar levels, and reduces your risk of developing heart issues. Just remember, cookies—especially store-bought cookies—usually contain sugar, so you may need to limit your intake, particularly if you struggle with maintaining your blood sugar levels.
Dried fruit, such as apricots, can be a quick and easy snack. However, do remember that the sugar content in dried fruit is much higher than in fresh fruit.
Salad rolls made with whole wheat or rye bread, filled with a variety of crunchy ingredients, such as lettuce, tomato, cucumber, radish, and topped off with cheese or cold cuts can make a nutritious and filling snack.
Road trips can be a stressful experience for both the driver and passengers. With a little forward planning and good choices—including the right travel snacks—you can prevent the potentially negative impact that road trips can have on the physical and mental health of both you and your family.
Water retention is quite common on road trips. While healthy travel snacks may help with the issue, you also need to consider other factors. Amongst these are stopping regularly to get some exercise so that your blood flow improves, as well as regularly hydrating.
