Preconception Health While Traveling – Your Go-To Guide

Embarking on your preconception journey is an exciting and emotional experience. Yet, if busy personal and professional schedules mean you’re on the road a lot, you probably know this fact: prioritizing reproductive health while traveling can be a challenge, whether that’s making time for healthy habits like eating well or exercising, being mindful about environmental exposure, tracking ovulation cycles, getting enough sleep, or managing stress.

When it comes to reproductive health, the key is working smarter, not harder. It’s impossible to control everything during your preconception journey, but this guide will help you stay on track with your health goals and prepare for preconception while you’re on the go.

Read More: Seeking Lifestyle Tips for Preconception? Start Here

On-the-Go Nutrition Tips for Reproductive Health

A healthy diet is important for everyone, but individuals focusing on reproductive health should be mindful of how certain foods can impact their preconception wellness. When you and your partner are focusing on your reproductive health, make sure you’re getting a balanced diet:

• Plenty of fruits and vegetables
• Whole grains
• Lean meats
• Dairy products with calcium
• Foods high in folic acid
• Lots of water (carry a water bottle to stay hydrated)

Everybody is different, but thinking about eating and hydrating for preconception health is just as important as limiting those that can negatively impact your reproductive health. Avoiding caffeine and alcohol when possible can support your reproductive health, as these substances can impact egg and sperm quality.

When you’re traveling, eating well and hydrating can be a challenge. To make your health habits a little easier, try meal prepping for your trip, building extra time in your schedule to seek out a healthy to-go option, or researching restaurants’ menus beforehand are all ways you can be thoughtful about your nutrition while you’re on the road

Preconception Fitness Tips on the Road

It’s no secret that regular exercise is important for overall health, but its benefits extend to reproductive health, too. Consistent movement during the preconception journey can improve reproductive health, help with weight maintenance, support hormone balance, enhance emotional well-being, and more.

We know that finding time and energy to workout, especially while traveling, can be tough. Yet, getting your steps in or completing a quick strength circuit on the road doesn’t have to be complicated. Below are some tips on staying active while traveling:

• Build in time for exercise when you plan your trip
• Seek out hotels that have exercise rooms or are near workout centers and classes
• Pack clothes that you can workout in
• Use the airport space to move in, like doing a long walk around the terminals
• Find ways to walk, run, or bike to your destinations while traveling

Read More: Want to Explore the Connection Between Preconception and Exercise Further? Start Here

Preconception Travel: Limiting Environmental Risks

Traveling can get you out of your comfort zone and your regular routine. While you can’t control every exposure or environmental factor in life, you can be mindful about the environmental risks that can impact preconception health. Below are toxins, risks, or elements to avoid during your preconception journey, if you can help it:

• Toxic substances (lead, mercury, pesticides, paint thinners)
• Ionizing radiation (X-ray machines)
• Secondhand smoke from others’ cigars, pipes, or cigarettes
• Household cleaners with strong odors, paint, and hobby glue
• Raw fish, raw meat, or unpasteurized milk can cause bacterial diseases
• Cat litter boxes
• Heat from hot tubs or saunas

You can’t control everything about your environment during the preconception journey, but being mindful of your surroundings while you’re on the go can help your reproductive health more than you might realize.

Time Zones & Ovulation Tracking: What to Know

A big part of preconception health is learning your body and how to read the right signs, and that applies to both men and women. Both partners should understand reproductive terms, systems, and how time zones impact preconception health in order to support each other during this time.

Did you know that time zones can impact both men and women’s circadian rhythms, which can affect hormones and preconception health? Tracking female ovulation and paying attention to other reproductive health signs can help you learn your body and assess your needs during your preconception journey — especially when travel disrupts schedules, sleep quality, and routine.

Read More: Learn More About Biological Reproductive Cycles

Preconception Self-Care: Stress & Sleep While Traveling

Quality sleep and stress management are important for anyone, but these factors are especially significant for preconception health in both men and women. A lack of sleep or unchecked, long-term stress can negatively impact both your reproductive wellness and overall well-being, including your mood, energy levels, and mental health.

Everyone has different needs and coping mechanisms, but practicing meditation, yoga, mindfulness exercises, and focusing on creating a healthy sleep space are all ways to stress less and rest your body and mind more. With the right knowledge and practice, you can focus on sleep hygiene and keeping stress levels at bay — even during travel.

Read More: How to Practice a Positive Mindset During Preconception

Kaneka Ubiquinol^® & Preconception Health

A number of lifestyle factors can impact reproductive health, and adding a daily Kaneka Ubiquinol^® supplement to your routine can be a smart choice for your preconception journey. Both men and women can support their preconception health and protect their reproductive cells with a ubiquinol supplement.^1,2 For men, ubiquinol promotes sperm motility, enhances sperm count, and promotes sperm quality.^3,4 For women, ubiquinol supports the cellular energy processes required to maintain oocyte and egg health.^2,5,6

Traveling can make sticking to your healthy habits feel impossible, but rest assured: you can stay committed to your preconception health goals while traveling with the right habits, knowledge, and some support from a Kaneka Ubiquinol® supplement. With a lifestyle that includes balanced nutrition, regular exercise, quality sleep, stress management, and smart supplementation, you can promote your preconception health and feel confident, no matter what trip you go on next.

Read More: Explore How Antioxidants Support Preconception Health

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1. Alleva R, Scararmucci A, Mantero F, Bompadre S, Leoni L, Littarru GP. The protective role of ubiquinol-10 against formation of lipid hydroperoxides in human seminal fluid. Molecular Aspects of Medicine, 1997 18(1):221-228.
2. Zhu Z, Xu W, Liu L. Ovarian aging: mechanisms and intervention strategies. Medical Review 2022 Nov;2(6):590–610.
3. Cakiroglu B, Eyyupoglu SE, Gozukucuk R, Uyanik BS. Ubiquinol effect on sperm parameters in subfertile men who have astheno-teratozoospermia with normal sperm concentration. Nephrourol Mon. 2014 May 10;6(3):e16870.
4. hakur AS, Littarru GP, Funahashi I, Painkara US, Dange NS, Chauhan P. Effect of ubiquinol therapy on sperm parameters and serum testosterone levels in oligoasthenozoospermic infertile men. J Clin Diagn Res. 2015 Sep; 9(9): BC01–BC03.
5. Ben-Meir A et al. Coenzyme Q10 restores oocyte mitochondrial function and fertility during reproductive aging. Aging Cell. 2015a Oct;14(5):887-95.
6. Zhang M, ShiYang X, Zhang Y, Miao Y, Chen Y, Cui Z, Xiong B. Coenzyme Q10 ameliorates the quality of postovulatory aged oocytes by suppressing DNA damage and apoptosis. Free Radic Biol Med. 2019 Nov 1;143:84-94.regular