Healthy Travel Tips from Costa Rica

traveling yogi Jul 28, 2021

Who loves to travel? 

Especially after a year of being grounded! As we slowly emerge from our Covid cocoons, here are some tips to keep you healthy, happy, and free from suffering while expanding your wings and soaring into new adventures.

I’ve been on the road quite a bit myself this year, mostly traveling in my fully packed car. Today is Day 1 of 35 in Costa Rica. I've packed my essentials into a 45-pound suitcase. Still too much, but I have yet to learn the art of packing lightly. 

I've always loved the stimulation of traveling – taking in new environments, new cultures, new foods, new languages. To stay healthy and happy along the way, my priority is placed on getting a good night of sleep and keeping my digestion running smoothly. That’s where the wisdom of yoga and Ayurveda come in.  

Over the years, I have cultivated an effective tool kit to stay grounded and relaxed, whether at home or on the road. No matter where I am on the planet, I keep my daily routine, and I incorporate strategies, foods and remedies that keep my body, mind and soul in balance.


Stay hydrated. This is my number one travel tip. It’s so easy to get dehydrated while traveling.  In my experience, dehydration leads to feeling ungrounded, spaced out, grumpy. Dehydration also upsets digestion. I always travel with my water bottle. Ayurveda recommends room temperature and/or warm water rather than cold beverages for sound digestion. I start each day with warm lemon water by adding a  drop of food-grade lemon essential oil, then continue with plain water throughout the day.

Travel with nourishing superfood.  There is nothing worse than being hungry while traveling, and there is nothing worse than being somewhere like an airport terminal or gas station convenience store with no healthy food choices. I love to try new foods wherever I am, but I always bring along my Power Shake to get my daily dose of greens. It’s a convenient powder that delivers the nutrition of 6 superfood salads by just adding water. I also pack some fresh fruit, nuts, supplements, and a little dark chocolate to enhance my mood! Check out my FB LIVE from Houston Airport on-the-go. 


Traveling can easily upset digestion. These are some ways to support gut health:

  • Ginger tea. Pack along these herbal tea bags and sip throughout the day and after a heavy meal to calm any tummy upset or nausea.
  • Triphala Take this Ayurvedic remedy in a capsule with warm water before bed for smooth digestion.
  • BiomeMedic Help flush toxins, support “good” bacteria, and protect your gut with pre and probiotics. I add this daily dose of digestive care to my routine all year.
  • Take a break from IndulgenceIt’s wonderful to indulge in new foods and social meals, but if you’re traveling for more than a few days I suggest giving your body a day off each week. Skip meals, drink lots of water and stick to fresh fruits and veggies only. This is where my green shake comes in as I “fast” on just 3 green drinks for the day adding just a few pieces of fruit. Not only will it give your belly a break, it allows more time for rest and recreation. 


Do you find it hard to sleep in new places? These are the strategies I use to sleep soundly when I'm traveling:

  • Eat light at night Enjoy your denser calories (fats, proteins, carbs, desserts) in the middle of the day and stick with lighter meals at night, preferably no later than 7 pm. Giving your body a few hours to digest before bed leads to deeper sleep.
  • Use an eye maskBlocking out light and bringing a light pressure to your eye lids will help your nervous system to drop into relaxation (parasympathetic mode).
  • Get upside down. When traveling you may find it difficult to wind down. Nothing is better than getting your feet up above your heart. Lay on the floor and put them on the couch or bed. Lay in your bed and put your feet up the wall. Getting your feet up in any way possible will settle your energy down. Here's my short video lesson for Legs up the Couch


No matter where I am, I follow the same morning and evening routine. This helps me feel at home at all times. These habits will keep you grounded and centered anywhere on the planet:

  • Wake up at roughly the same time of the day.
  • Drink 2 cups of warm water first thing in the morning.
  • Center yourself with a morning meditation. Even five minutes counts.
  • Enjoy sipping your morning tea or coffee in a state of gratitude and enjoy the view. 
  • Do ten minutes of movement before breakfast.  
  • Wash the day away with a hot shower before bed.
  • Massage your feet with lavender oil relieving stress and fatigue.
  • Get to bed by 10 PM and wake with the sun!


Moving your spine in all directions every day will help your body feel comfortable and strong. Whether your travel includes lots of plane or car time, or lots of walking, some gentle movement in the morning or supine poses in the evening will refresh, invigorate, and keep your body from getting stiff or sore.  For Yoga-on-the-Go check out my free Yoga on YouTube from your smart phone – Nancy Ruby’s YogaMotion. See you there!


Have you ever felt the need for a vacation from your vacation? Yes, we all have when we go, go, go to get all the gusto. However, if you give yourself the time and space to relax and renew, you can return home feeling refreshed. Avoid making too many plans. Leave some space in your schedule to enjoy the art of doing nothing. On the other hand, if you do too much of nothing, except over-indulge in food and alcohol, you may get home feeling fat and lazy. Since your vacation is a time for self-care, be sure to add exercise (a walk, swim, and yes, yoga) that often gets pushed to the back burner during your busy home routine. Let your holiday be a reboot of healthy habits. Rest, recreate and recalibrate your nervous system. Return home feeling fresh and renewed. 

Happy Travels!


50% Complete

Wellness News for you!

Receive ancient wisdom for living well today.