Pack Your Bags: How Traveling Can Improve Your Hormone Health
Traveling can be an incredible experience that allows you to explore new places, meet new people, and broaden your horizons. I’ve been an avid traveler for the last 5 years and each time I go somewhere new I feel rejuvenated and reinvigorated. I am currently planning a group trip to go on with women from my community to be able to finally meet some of you in person. (I’ll tell you more about how you can join the group trip & help me design it yourself at the end of this article) While at first I wanted to go on this trip for the simple reason of being able to connect with people from my community, it got me thinking about how travel could impact hormonal health. I started to reflect on how every time I went traveling I ended up not only feeling mentally better, but as though my physical health would also improve.
Being so invested in learning as much as possible about hormonal health and the interactions reproductive hormones have on every aspect of our lives, I started to do some research. I found that travel can actually have incredible effects on hormonal health for several reasons!
It may seem a little far fetched, but the evidence is there! Here are some of the ways that travel can positively impact your hormones, and why it's worth considering packing your bags & traveling the world!
1. Traveling reduces stress
Mental health and hormones go hand in hand. A lot of people only think of stress as a mental affliction. In reality, stress is a biological reaction in the body. When you're stressed, your body produces the stress hormone cortisol. While we need cortisol, having too much of it can interfere with the production of estrogen and progesterone. Your body will prioritize making cortisol over your reproductive hormones and this can lead to hormonal imbalances, worsened PMS, more severe PCOS and more. Not to mention, those suffering from hormonal imbalances often have a more difficult time dealing with stress. Reducing stress can have an incredible impact on healthier, happier hormones!
So how does travel fit into this? According to a 2013 study, 89% of those surveyed reported significant drops of stress after only a day or two being on their trip. By taking a break from your normal routine and immersing yourself in a new environment, you can lower your cortisol levels and allow your reproductive hormones to function more effectively.
2. You’ll likely be more active
Physical activity is essential for hormonal health. Especially low impact physical activity such as walking can have incredible benefits for your cortisol levels, thyroid function, insulin regulation and reproductive hormones.
Walking city streets, hiking national parks and exploring new places will likely lead you to increase your physical activity. I know that every time I travel somewhere new I am shocked to see how many steps I’ve taken in the day. It seems so effortless too because I’m distracted by all of the incredible sights and sounds.
3. Increased vitamin D
Sunlight is a natural source of vitamin D, which is essential for healthy hormone production. When you're traveling, you're likely to spend more time outdoors, which can increase your exposure to sunlight and boost your vitamin D levels. This can have a positive impact on your menstrual cycle, as vitamin D is known to regulate the production of certain hormones. Those with menstrual related issues such as PCOS and endometriosis have been found to have lower vitamin D levels. Making sure to get enough vitamin D through spending time outdoors has been shown to reduce symptoms and help manage the conditions!
4. Exposure to new foods
When you travel, you're likely to encounter a variety of new foods and cuisines. This can be great for your hormones, as certain foods are known to support healthy hormone production. For example, foods that are high in omega-3 fatty acids, such as salmon and avocado, can help regulate estrogen levels, while foods that are high in zinc, such as oysters and pumpkin seeds, can support healthy progesterone levels. Exposure to new types of cuisines can also broaden your recipe repertoire, making hormone healthy meals more enjoyable and exciting in the long run!
5. Travel promotes mental resilience
According to Adam Galinsky, a professor at Columbia Business School, immersing yourself in foreign cultures can enhance your cognitive flexibility and creativity. You are exposed to new perspectives, have to adapt to situations and can feel more motivated and inspired. This can have a positive impact on your mental resilience, which can in turn benefit your hormones.
Not only can taking a break from your normal routine and work life actually make you more productive, it can help to reduce feelings of depression and anxiety, which can interfere with healthy hormone production. The inspiration, motivation, creativity and mental resilience that you gain from traveling can lead you to feel more in control of your lifestyle so you can make positive changes and stay encouraged to maintain healthy hormones!
Of course, sometimes travel can be a little hard on your hormones. Time changes, being out of your routine, and indulging can impact your hormones so here are some quick tips to make sure you nourish your hormones and reap the positive benefits of travel while avoiding any negative impacts it may have:
1. Stay Hydrated
Travel, especially air travel can be pretty dehydrating. If you are traveling to a hot country or getting more physical activity than you are used to you will require even more hydration. Prioritize water and hydrating herbal teas as well as making sure to get enough electrolytes so your body is actually able to absorb the fluids you are drinking. Just a pinch of high quality Prioritize water and hydrating herbal teas as well as making sure to get enough electrolytes so your body is actually able to
absorb the fluids you are drinking. Just a pinch of high quality sea salt or himalayan pink salt in your water can give you a nice dose of electrolytes. You may also want to avoid coffee as it can increase dehydration and disrupt your hormones.
2. Protect Your Gut
I’m sure you have heard of some stories about or have experienced digestive upset or constipation while traveling due to trying new foods and dehydration. Being backed up can disrupt your hormones because pooping is one of your body’s way of getting rid of toxins and excess hormones. Make sure to stay really hydrated while traveling and pack some helpful supplements to take with you. Fiber, probiotics, and digestive enzymes can be super helpful to make sure your GI tract stays on track!
3. Support Your Sleep
Time changes and disruption to your normal schedule can disrupt your sleep. Restful sleep is essential for your hormones. So some ways you can support sleep is to start adjusting in advance. If you’re traveling to a different time zone, you can adjust your sleep schedule in increments so it isn’t too much of a shock on your system. For instance if there will be a 3 hour time difference, a few weeks before your trip you can push back or forward (depending on which direction you're traveling in) your sleep schedule 30 minutes every few days to help your body to adjust to the difference.
Getting quality sleep is also essential! Bring an eye mask and earplugs so you can get rest on the plane without the distractions. Take magnesium at night to encourage a more restful sleep. And if you think you might really struggle falling asleep, pack some melatonin, passion flower or valerian root supplements to help you get to bed!
All in all, if you are well prepared traveling can have many benefits for your reproductive hormones. By reducing stress, getting more physical activity, exposing yourself to new foods and cultures, and increasing your vitamin D levels, you can support healthy hormone production and balance. So why not consider planning your next adventure today?
I would love to travel with you! I am planning a group trip for the end of 2023 where we can get all the incredible benefits of traveling! I will also be holding workshops during the trip so it will not only be filled with adventure and excitement, but also be informative and expansive!
If you’re interested in traveling with me, fill out this survey to tell me about your dream destination fill out this survey to tell me about your dream destination so we can design an incredible adventure together!
Limited spots available!
