Pregnancy travel tips: How to feel good when you’re expecting baby
written by Clarissa Hauber, edited by Maya Bach, MPH, RDN
As some of you know, I spent a lot of time traveling this summer. And while I feel incredibly fortunate to have the opportunity to work from anywhere, getting to and from different destinations was sometimes stressful.
It took 15+ hours to get from Des Moines to Miami a few weeks ago, for example! (This was partially my fault for not paying attention to our layover time in Charlotte).
Delayed flights, missed connections, and a broken wheel on my beloved carry-on were among the few stressors. For those who are pregnant or planning for pregnancy, keeping stress levels as low as possible is essential to support your body and developing baby.
So I decided to take my learnings from my latest travels and weave them into relevant pregnancy travel tips for you.
Here are five tips to help you feel good while you travel during your vegan pregnancy. Happy travels!
1. Bring a water bottle
Hydration is vital for carrying essential nutrients to your growing baby. And if you plan on moving a lot on vacation or sitting out on a hot beach, you should aim to consume more water than you would at home – at least 96 ounces a day. Consider a water bottle that is easy to clean and has a handle strap to help make it easy to carry.
My favorite travel-friendly water bottle: Cactaki 32oz. Fun fact - my sister gifted these to her bridesmaids at her wedding! The bottles are light and feel soft.
2. Opt for the aisle seat
Because of the low humidity in-flight, traveling via plane can rapidly dehydrate your body. During pregnancy, your fluid needs increase, so staying hydrated is essential, especially in dry environments. Sitting in an aisle seat gives you easier access to the restroom in-flight (without disturbing anyone). Also, if you’re experiencing pregnancy swelling, getting up and walking at regular intervals in the aisle, when it’s safe to do so, may help alleviate swollen feet and ankles. Note that flying is generally considered safe before week 36 of pregnancy, but still be sure to check with your healthcare provider before doing so.
Check out these cute vegan travel-friendly compression socks for your next flight.
3. Bring sleep aid tools
When you're not sleeping in your bed, getting good sleep - or at least trying to - can be a struggle. We've all been there: adjusting to a new time zone and feeling groggy! Talk to your healthcare provider before you leave, as an over-the-counter pregnancy-safe sleep aid like Unisom SleepTabs may be a helpful addition to help you adjust to a new time zone. Also, I cannot travel without one sleep essential - a white noise machine. Is it bulky? Yes. Is it worth it? Absolutely. The calming white noise helps to block out unwanted noise, and I find it super soothing.
Shop my long-time favorite white noise machine here.
4. Pack simple snacks
While it might be challenging to stick to the same food routine you have at home, it's still important to nourish your body with food throughout the day, especially if you notice pregnancy has boosted your appetite. Like lack of sleep, hunger can set you up for an uncomfortable and unhappy rest of your day. And if you have pregnancy-induced nausea while on the road? Eating small, frequent meals can help reduce feeling nauseous. Therefore, try to keep some easy snacks at arm's reach - examples include GoMacro bars, whole fruit, roasted edamame, popcorn, and even a single-serve container of hummus and crackers.
For a simple and hearty trail mix to take with you anywhere: Combine dry roasted almonds and cashews or any other nut of choice with dark chocolate chips, dried fruit of choice, and storebought granola or cereal bits.
5. Limit or avoid buffets
Incorrect food handling, cross-contamination, and certain foods, like mixed dishes, are all food safety factors to consider when pregnant. While temping at times, eating at a buffet may expose you to harmful bacteria that can increase your risk of getting food poisoning. During pregnancy, your immune system is mildly compromised, and your body is less resistant to infection. In severe cases, while rare, food poisoning may lead to preterm birth, miscarriage, or stillbirth. So while it might seem like a bargain to dine out at an all-you-can-eat buffet, it might not be the safest option for you or your growing baby.
If you can't avoid a buffet, be sure to wash your hands, look for thoroughly cooked meals, and consider skipping premade salads and soups.
6. Pick a pregnancy-friendly travel destination (and accommodation!)
Outside of seeing family or work trips that require you to visit a specific destination, consider choosing a city or country with easy access to medical care if the need arises. For example, staying in a remote part of Costa Rica offers a different level of support v.s. London, for example. When we went to Berlin in May with my sister, then three months pregnant, we stayed in an Airbnb close to transportation, a local hospital, and within walking distance of a pharmacy. We also ensured it had reliable wifi and AC (not a guarantee in Europe, we discovered it a few years ago in Lisbon). The one thing we overlooked? The apartment was on the fourth floor, and the building didn't have an elevator - noted for next time!
Bottom line
Remember, despite the craziness of travel these days, a positive travel experience is possible during pregnancy. While easier said than done, be kind to yourself and take the opportunity to relax, explore, and unwind. Plan ahead, prepare and pack the tools you need to feel supported. Before deciding on a destination and travel timeline, please consult with your healthcare provider before departure. It's helpful to have your healthcare team on the same page!
Sources:
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