How was your long Memorial Day weekend? My hubby and I had a lot of fun barbequing and entertaining new and old friends. I hope you had lots of fun too. Now that June is here and we are well on the path to summer, is it time for your vacation?

Along with the excitement of the trip comes the dread of a long flight (if you’re traveling across country or abroad that is). The body undergoes a high degree of physical stress while traveling. Whether it be sitting for long periods of time (like on a long flight), sleeping in different beds, or using different pillows, your body can be left in knots after you return from vacation.

Why not follow these simple tips so you’ll enjoy your travel time and arrive feeling refreshed.

To help alleviate jet lag, get plenty of sleep before you begin your trip. Keep well hydrated before, during, and after your flight. Change your phone or watch to the new time as soon as you arrive at your destination. And adjust your sleeping and eating schedule to the new time zone immediately.

While in flight, get up from your seat and walk up and down the aisle at least once an hour. If you’re pregnant, request an aisle seat so that you can get up easily.

Drink at least eight ounces of water every hour and avoid alcohol, caffeinated beverages, and salty foods. Pack some healthy snacks of fruit, unsalted nuts and vegetables to munch on.

Keep the space under the seat in front of you empty so you can exercise your feet and ankles occasionally.

If you experience tension in the shoulders and neck, try this do-it-yourself massage technique. This self massage is also great to do while you’re sitting at your office desk:

Reach across with your right hand, resting the palm on top of the left shoulder (with fingers on your back) and with the knuckle of your thumb pressing against neck muscles. Slowly rotate your head and neck, pressing neck muscles against thumb knuckle. Keeping hand in same place, press into your back muscle (between your shoulder blade and spine) with fingertips and rotate your left shoulder blade.

If you’re planning to do a lot of walking on your vacation and your feet have a tendency to ache after all the sightseeing, bring a tennis ball or golf ball with you and try this on your feet.

With your shoes off, start with a golf ball on the ground while seated on or standing. Roll your foot forward and backward slowly; apply enough pressure to feel a pulling but not enough that you are in too much pain; then roll your foot side to side. Next place your heel on the ball to make circular motions; finally cross your leg over the left ankle and take the ball and roll it up and down the arch of your foot; repeat with the left foot

Another tip (if you don’t have a ball) is to fill an empty water bottle with water and place it in the freezer. Once the water is frozen roll your foot forward and backward slowly on the bottle.

I hope these tips help you enjoy your vacation time even more.  Please let me know if you tried one of these tips will you?