How To Get Ready Holistically Before an International Trip

International Trip
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  • Schedule physical check-ups, including blood work and urine tests, endoscopy, vision and hearing tests, and dental check-ups
  • Incorporate mindfulness practices such as meditation or yoga for stress relief. 
  • Adjust your sleep schedule to match the destination’s time zone for a smoother transition. 
  • Research healthy food options and limit caffeine and alcohol to avoid dehydration. 
  • Pack mindfully and bring essentials for relaxation, such as essential oils, noise-canceling headphones, and a book. 

When it comes to traveling, many tend to focus more on the logistics and what to pack instead of their overall well-being. However, it is important to remember that when traveling internationally, getting ready holistically should be just as important as packing your passport. Taking care of your physical, mental, and emotional health before an international trip is crucial for a smooth and enjoyable experience. Here’s how you can do that.

Schedule Physical Check-Ups

Before traveling abroad, visiting your doctor for a physical check-up is essential. Not only can they provide you with necessary vaccinations, but they can also detect any underlying medical issues that may cause problems while traveling. Here are some tests you should consider getting:

Blood Work & Urine Tests

Blood work and urine tests can help detect any potential diseases or deficiencies that may cause issues during your trip. Urine tests are crucial for detecting urinary tract infections, which can be easily transmitted in different countries.

Blood tests can measure hemoglobin levels, white blood cells, and cholesterol levels, among other factors. Your doctor will be able to provide you with the necessary tests to get an overall picture of your health.


Depending on the country you are visiting, an endoscopy may be necessary to detect any internal medical conditions. This procedure is a type of test that looks inside your body using a thin, flexible tube called an endoscope.

An efficient endoscopy service gives your doctor a better understanding of what’s going on in your digestive system and can help detect any gastrointestinal issues that may crop up during your trip.

Vision & Hearing Tests

Getting your vision and hearing checked before an international trip can be beneficial in case of any unexpected issues while you’re overseas. Most people don’t realize the importance of having a baseline for their vision and hearing since these senses can deteriorate over time due to age or illness. Having a baseline allows you to have a reference point for ensuring your vision and hearing are in good shape.

Dental Check-up

A dental check-up is also vital before traveling abroad. Make sure to visit a qualified dentist and have them look for any cavities or problems that may arise while you’re away. They can also perform X-rays, cleanings, and fillings to make sure your mouth is healthy before you travel.

woman getting her teeth and braces checked by dentist

Practice Mindfulness

International travel can be stressful, especially if you are visiting an unfamiliar place or culture. Before you leave, start incorporating mindfulness practices such as meditation or yoga into your daily routine. 

Adding just a few minutes of deep breathing and stretching can work wonders for reducing stress levels and boosting overall mood. This is because mindfulness practices help you to stay calm, focused, and in the present moment.

If possible, adjusting your sleep schedule to match your destination’s time zone a week before your trip can help make the transition smoother. This can involve going to bed and waking up earlier or later, depending on where you are headed.

Plan for Nutritious Eating

Eating healthy while traveling can be challenging, especially when you are seeking to try new cuisines. However, incorporating nutritious foods into your diet can significantly improve your experience.

Before you travel, research local restaurants that offer healthy food options or grocery stores where you can buy healthy snacks for your trip. Additionally, make sure to drink enough water and limit your alcohol and caffeine intake to avoid dehydration.

healthy food packed with utensils and green smoothie on the side

Pack Mindfully

Packing for an international trip can be overwhelming, but it’s important to remember that less is often better. Try to pack clothes that can be worn in multiple ways and invest in a comfortable and versatile pair of shoes.

Consider bringing some essential oils, noise-canceling headphones, and a book that can help you unwind and relax during your trip. Packing mindfully can significantly reduce the stress of traveling and help you be more present and enjoy the experience fully.

Preparing holistically before an international trip can help you have a more enjoyable and memorable experience. Starting with a physical check-up, practicing mindfulness, adjusting your sleep schedule, planning for healthy eating, and packing mindfully can significantly improve your overall well-being while traveling. Remember, traveling should be an opportunity to recharge and relax, and taking care of your holistic health can help you make the most of your journey.

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