How to Stay Healthy While Traveling

Traveling is an incredible experience—new sights, unique cultures, authentic food (ever had sushi in Japan?! Life changing). But let’s be honest: it can also be tough on your body. From jet lag to questionable food choices (ever had tagine from a street vendor in Morocco? It can also be life-changing 😖). Whether you’re on a quick weekend getaway or a long-haul trip, keeping your health in check should be a top priority. With our straightforward tips, you can stay fit and feel great, even on the go. 

How to Stay Healthy While Traveling

1. Stay Hydrated: The Simplest (and Most Overlooked) Way to Stay Healthy While Traveling

The number one mistake travelers make? Forgetting to drink enough water. Between flights, sightseeing, and the excitement of being in a new place, it’s easy to skip hydration. But staying hydrated is one of the simplest ways to stay healthy while traveling. Dehydration can cause fatigue, headaches, and even digestive issues—none of which are fun when you’re trying to enjoy your trip. You’re already exposing your body to so many new variables, help yourself out by at least keeping hydrated. 

Here are a few hydration tips:

• Carry a reusable water bottle - You can fill it up after airport security or anytime you’re out and about. Having a reusable water bottle is also more eco-friendly and budget-friendly than buying water bottles on-the-go. Wondering where it’s safe to drink tap water: see here.

• Be mindful on planes - Air travel is notorious for causing dehydration. The air inside the cabin is incredibly dry, so make sure to sip water regularly during your flight.

• Moderate caffeine and alcohol consumption - We get it; you’re on vacay mode. We don’t blame you for wanting to enjoy a glass of wine or a coffee on a terrace somewhere beautiful. Please by all means! The key here is to balance caffeine and alcohol with plenty of water to reduce jet lag effects. 

2. Eat Well, Even When You’re on the Go

It can be tempting to indulge in all the local treats (and you absolutely should), but you also want to keep your diet somewhat balanced to stay healthy while traveling. Eating nothing but fried tapas or croissants for days on end is a quick way to feel sluggish and run-down. Ever wonder why every breakfast buffet has prunes…

Here’s how to strike a balance:

• Plan ahead for snacks - Pack healthy snacks like raw nuts and fruit. They’re great for avoiding those last-minute “grab whatever’s available” moments, which often lead to less-than-ideal choices.

• Treat yourself mindfully - Hear me out; not every meal has to be at a restaurant. Some of my most memorable treats have been from local markets. Try the exotic fruit! Not only will you be supporting local farmers, but you’ll also get the fresh nutrition you need to fuel your adventures. (Rinse the outside or peel the fruit first.)

3. Get Moving: Staying Active to Stay Healthy While Traveling

Exercise is probably the last thing you want to think about when you’re on vacation, but staying active is key to staying healthy while traveling. The good news? You don’t need to stick to a rigid workout routine. Just find simple ways to move your body, and you’ll feel better for it.

Some easy ways to stay active on the road:

• Walk everywhere - Explore on foot whenever possible. Walking is a great way to stay active while also seeing more of your destination– there are free and paid walking tours all over the world. I’ve done a few free Sandeman’s walking tours where you just tip the tour guide.

• Take the stairs - It’s tempting to always wait for an elevator or an escalator but if you are mobile enough, use your legs. You might get to see amazing staircases or unique constructions (ever been to Pompidou?).

• Stretch - Gym or no gym, stretching is something you can do anywhere. Look up a short workout or yoga session on YouTube or by your favorite influencer. 10 minutes can always be squeezed in.

4. Protect Your Immune System

Airplanes, crowded tourist spots, and public transportation all expose you to other people and the illnesses they might carry. Avoid the avoidable by doing the following:

Here’s how:

• Wash your hands with soap often - Keep your hands clean, especially before eating or touching your face. Hand sanitizer is not a replacement for hand washing but it's a good top up if you have it. In a bind? Wet wipes can help you with sticky situations and with wiping down your seat, tray, and armrests. 

• Stay up to date on your vaccinations - Make sure you’re up to date on recommended vaccinations for your destination and for life (Tetanus! BTW you need a new one every 10 years). If you’re a frequent traveler, consider using an app like Joona to digitize your medical records and keep track of your health info on the go. Joona lets you store vaccination info, doctor’s reports, and more, so you’ll always have your health history at your fingertips.

5. Manage Stress and Practice Self-Care

Traveling can be exhilarating, but it can also be stressful—delayed flights, language barriers, and lost luggage can take a toll on your holiday vibe. To stay sane while traveling, make time for self-care and relaxation, even amidst the chaos.

Here’s how:

• Practice breathwork - Whether it’s through meditation or simply taking a few deep breaths in moments of stress, it can help ground you. Getting some oxygen to the brain is always a good thing.

• Schedule downtime - Don’t overplan. Allow time to explore, rest, think and lounge. I bet you worked endlessly to get to that holiday, allow yourself the time to regenerate. Can you tell I have been living in Europe for a bit? Embrace the culture!

Final Thoughts

Staying healthy while traveling doesn’t have to be complicated or restrictive. It’s all about making mindful choices that keep your body fueled, rested, and ready for adventure. By staying hydrated, eating a variety of foods, moving your body, and keeping sane under chaos, you’ll set yourself up for a memorable trip. And remember, your health info is just a tap away with apps like Joona, making your travels even smoother. So go ahead, explore the world, and feel great while doing it! Safe travels!

5 Essential Apps for Frequent Travelers

Whether you're a seasoned globe-trotter or just starting to rack up those frequent flyer miles, traveling comes with its own set of challenges. From figuring out where to stay, how to get around, and keeping all your important documents organized, it can feel like you need a personal assistant just for your bucket list. Lucky for us, there’s an app for just about everything these days. Here’s a list of essential apps that every frequent traveler should have on their phone. They’ll make your life so much easier so you can focus on enjoying the beautiful scenery in front of you. 

5 Essential Apps for Frequent Travelers

1. Google Maps – For Navigating Anywhere Like a Pro

This one’s a no-brainer. Google Maps is the queen of navigation apps. It doesn’t matter if you’re in a bustling city or a quiet countryside, this app will get you where you need to go. And it’s not just for directions. You can use Google Maps to find nearby restaurants, ATMs, pharmacies, or even check how busy a spot is in real-time. You can also download maps offline so that even when you’re deep in a Wi-Fi desert, you’ll still be able to find your way to that hidden gem of a restaurant.

Pro tip: I use Google Maps not just to figure out how to get back to my hotel after getting lost, but also to save my favorite places. You can create lists on your account and save places directly on your map. One of my favorite things to do is wander around a city and save spots I encounter along my walk. Maybe that cute wine bar isn’t the best fit for breakfast, but you can come back to it for pre-dinner (if you save it to remember where it was). Some of my lists include “coffee shops,” “Christmas markets,” wellness spots,” and “art & culture.” 

2. Skyscanner – For Finding the Best Flights at the Best Prices

Looking for budget-friendly flights? Skyscanner is your go-to app. It’s perfect for comparing airlines, flight times, and prices. This is the app I used exclusively to find the best flights back in my nomadic days. You can set alerts to track price drops, and if your dates are flexible, it’ll show you the cheapest times to fly. Skyscanner also offers options for hotels and car rentals, making it a great all-in-one travel tool for budget-conscious adventurers.

Pro tip: If you’re up for an adventure or have an extensive bucket list, try setting your search to “Anytime, Everywhere.” When you search this way, you can see flights to all areas of the world from your airport of choice, and the best dates to travel to said destinations. Through this feature, I was able to snag deals like a 5 euro direct flight from Paris to Venice and a 20 euro round trip flight from Barcelona to Marrakech. 

3. PackPoint – For Packing Like a Pro

You’re heading out on a trip and staring at your suitcase, wondering if you’re forgetting something important. Enter PackPoint, the app that builds custom packing lists based on where you're going, how long you’re staying, and what activities you’ll be doing. It even takes the weather into account, so you won’t accidentally pack shorts for your winter trip to Iceland. PackPoint also helps you pack light and avoid the dreaded "I’ve brought too much stuff" feeling.

Bonus: Taking it a step further and actually moving abroad? Check out our blog post “How To Pack For a Move Abroad (Without Losing The Things You Love)” where we give you our best moving packing tips, carefully curated by an expert expat. 

4. Joona – For All Your Healthcare Needs on the Go

Now, let’s talk about health. Because even when you’re off on a grand adventure, keeping track of your healthcare needs is essential. Joona is a must-have app for frequent travelers who want to keep all their medical information at their fingertips. With Joona, you can digitize your healthcare records, including blood tests, prescriptions, vaccinations, and doctor’s reports. If you’re traveling to a country with different healthcare systems or languages, Joona has you covered. No more lugging around a folder full of papers or scrambling to remember which vaccines you’ve had. With Joona, your health info is always secure and accessible—making it one less thing to worry about while you’re exploring the world.

Pro Tip: Forgot your antihistamine medication at home? Keep a copy of your go to medication on the Joona so you can show a pharmacist anywhere. Nothing is worse than having allergies while trying to enjoy blooming spring days.

5. Google Translate – Because Not Everyone Speaks Your Language

Google Translate is a lifesaver when you’re in a country where you don’t speak the language (which is probably most countries). It’s got a cool camera function where you can point your phone at signs, menus, or even a street poster, and it’ll translate it for you instantly. Plus, you can download language packs to use offline, so even if you’re out of range, you can still ask where’s the bathroom or could I order some water? 

Pro tip: Use Google translate for proper pronunciation. This is essential when you’re ordering food - the line between beverage and fish in French is thin. Not a happy mix up.

Final Thoughts

From organizing your trip details to keeping your health records up to date with Joona, these essential apps for frequent travelers cover just about everything you need when you’re on the go. So, next time you're planning an adventure, make sure your phone is stocked with these handy tools. Safe travels and may your never-ending bucket list fill you with more exciting adventures!

How To Pack For a Move Abroad (Without Losing The Things You Love)

Packing for a big move abroad can feel like solving a puzzle where none of the pieces fit. When you're moving to a new country, it’s tempting to bring your entire life with you. But here's the deal—packing smart for an international move isn’t just about taking less stuff; it’s about making intentional choices so you can focus on what truly matters (and avoid paying for extra baggage at the airport).

If you’ve read my blog post on How to Effectively Prepare for a Move Abroad, you know that decluttering is key. Now, let’s take it a step further and talk about how to pack for a move abroad. I want to help you avoid the stress of deciding what to take while ensuring you don’t lose the things that make your new place feel like home. Let’s dive in: 

How to Pack for a Move Abroad (Without Losing the Things You Love)

1. Clothing: Start with the “Keep, Donate, Toss” method

Before you even think about what’s going in your suitcase, do a ruthless purge. The goal is to pack intentionally for a move abroad, so less is more. Start by sorting your clothing (plus shoes and accessories) into three categories: keep, donate, or toss. 

Ask yourself some hard-hitting questions as you go: 

• Have I worn this in the past year? 

• Do I really need 10 pairs of jeans? 

• Will this sweater ever be comfortable? 

• Is yellow really my color? 

• Will I actually wear these shoes or do I just like the idea of them?

Be ruthless, because the less you take, the easier your move will be. Plus, you’re about to embark on an exciting new chapter; you don’t want to bring all that baggage. (See what I did there?!)

2. Household items: Take what’s hard to replace (and leave what’s easy to buy)

When you’re packing for a move abroad, it can be tough to figure out which household items to bring and which to leave behind. The rule of thumb? If you can easily replace it at your destination, it’s better to leave it behind. Moving appliances, towels, or extra sets of dishes can be more of a hassle than it’s worth. Most everyday household items can be bought once you’re settled, often at a lower cost than shipping them. Don’t even get me started on the whole energy conversion hassle if you are moving across the Atlantic. 

But here’s where it gets tricky: some household items might not be practical, but they hold value for you. Moving abroad is a chance to start fresh, but we also get that moving abroad with your grandmother’s antique tea cup collection might not be so practical. See #4.

3. Sentimental value: Don’t feel guilty about bringing the things that mean something to you

When you’re getting ready to pack for a move abroad, you’ll hear a lot about detaching from material possessions. And yes, for most things, this is a great idea! But we’re still human, and some items carry sentimental value that goes beyond logic or practicality.

That stuffed animal you’ve had since childhood? Or the photo album from your last family reunion? These things might not be useful, but they’re emotionally important. So, bring them. The key here is moderation—don’t bring the entire attic’s worth of childhood mementos. Do allow yourself to bring a few things that make you feel connected to your past that are, hopefully, not fragile. These items can help your new place feel like home when you’re still finding your village.

4. Sentimental, but not essential: Store it, don’t pack it

Not everything with sentimental value needs to make the move, especially if you're tight on space. If you have larger sentimental items (think: your childhood rocking chair, family heirlooms, or a collection of vinyl records), consider leaving them with family or placing them in a storage unit. You don’t need to take every single memory with you on this new journey, but you also don’t have to let go of them entirely.

This is where storage units (or a trusted relative’s garage) can be your best friend. That way, your sentimental belongings are safe and waiting for you if and when you want to access them, but they won’t weigh down your current move. Once you’re more settled into your new home, and if you feel like this new city or country could be a long-term place for you, then you can think about shipping these items to you. But they’re not needed in the beginning. 

5. Simplify your healthcare paperwork with Joona

Moving to another country can be stressful enough without worrying about your medical records and paperwork. Whether it’s vaccinations, prescriptions, or past health reports, managing all those documents can feel overwhelming—especially when different countries have different healthcare systems. This is where Joona comes in.

Joona helps you digitize and organize your healthcare information in one place. Instead of sifting through papers and worrying about what you forgot to bring, you can store everything—from blood tests to vaccination records—in the app. Joona ensures your important health data is at your fingertips, making your healthcare transition abroad simpler and stress-free.

Imagine arriving at a doctor’s appointment in your new city, and with a few taps, you can pull up your medical history—all digitized, secure, and ready to go. It’s a small step that can make a big difference when settling into your new life abroad. Plus, it saves you from hauling folders of documents across the world.

6. Digitize the memories you can

One of the best ways to minimize your load when packing for a move abroad is by digitizing items that can be transformed into electronic form. We’ve already talked about how you should scan important documents and paperwork (and save them digitally with Joona, if you want to be extra prepared!). But what about personal items?

Photos, for example, can take up a lot of space—both in albums and in frames. If you’re moving abroad, consider scanning your favorite pictures so you can keep them with you digitally while saving physical copies for when you’re more settled. You can always reprint them once you’re abroad, or create a new photo wall in your new home. Same goes for any documents you feel emotionally attached to but don’t necessarily need to keep in hard copy.

7. Let go of guilt around things you’re “supposed” to bring

There’s often pressure when moving to bring certain items just because they’re expensive or you feel guilty for not using them. Maybe you bought a fancy chair that has mostly just collected dust because, frankly, it’s nice to look at but not so comfortable or you got something as a gift and you are ashamed to get rid of it. When you pack for a move abroad you need to free yourself from that guilt. Just because you have something doesn’t mean it’s worth lugging around the world if it doesn’t serve you anymore.

If the item doesn’t add value to your life—or if you’re bringing it only because of guilt—it’s okay to let it go. Sell it, donate it, or give it to someone who will appreciate it. Moving abroad is an opportunity to blame the transport company for those paperweights that are just not your style. Be free!

Final Thoughts

Packing for a move abroad is all about making thoughtful decisions so you bring only the things that matter, while cutting down on the excess that clutters your physical and mental space. As you prepare for your move, think about what will make you feel at home, what’s truly irreplaceable, and what you can let go of.

Remember, it’s okay to hold onto items you’ve invested in, whether financially or emotionally. After all, packing for a move abroad is about living with intention—and sometimes that intention includes a favorite book collection or that cozy sweater you’ve had forever. But in order to make space for these sentimental items, something’s gotta give. Declutter and digitize when you can.

And if you haven’t yet, make sure to check out How to Effectively Prepare for a Move Abroad to ensure you’re completely ready for this next big adventure: from culture shock to making new friends.

Bon voyage!

How to Effectively Prepare for a Move Abroad

Moving abroad is exciting, but let's be honest—it’s also a little overwhelming. From paperwork to packing, it can feel like you're juggling a million things at once. I’ve been there, so I’m here to help you make your move smoother, and maybe even a little less stressful. So, here’s your practical guide to effectively prepare for a move abroad, without losing your stuff.

How to Effectively Prepare for a Move Abroad

1. Declutter like Marie Kondo

The first rule of moving abroad: you don’t need everything. As tempting as it is to pack every “just-in-case” item, resist the urge. The more stuff you take, the more you’ll have to deal with later. Shipping costs can add up fast, and do you really want to lug around five pairs of boots when you’re moving to a tropical climate?

To prepare for a move abroad, start with a ruthless declutter session. If you haven’t used something in six months, it probably doesn’t need to make the journey with you. Donate, sell, or give things away to friends and family. Not only will it lighten your load, but it’s also a refreshing way to start a new chapter.

2. Research the paperwork and visa process early (like, now)

Each country has its own bureaucratic maze of visa requirements, permits, and forms. Some of these processes can take months, so it’s worth starting your research well in advance of your move. Whether you’re applying for a work visa, student visa, or something else entirely, make sure you know what documents you’ll need (there will be many).

Also, be ready for a little frustration—some countries love red tape. To prepare for a move abroad, keep a folder (or a digital equivalent) of all important documents like your passport, visa applications and any correspondence with officials. This will save you from scrambling when you need to reference them later.

3. Digitize your health records—seriously, it’ll save you

Moving abroad means figuring out healthcare in a whole new system. Depending on where you're headed, you may need to bring records of past vaccinations, health checkups, and other medical information. If you’re like me and don’t like carrying around binders of documents, digitizing your health information is an absolute game-changer.

Enter Joona. This app is your one-stop shop for storing and managing your medical history. Joona lets you log all your blood tests, doctor’s reports, vaccinations, and more in one place—digitally. No more panicking at the airport when you realize you forgot that one form from your doctor’s office. It’s all organized, accessible and ready when you need it. Plus, it keeps everything out of sight for when you don’t. Joona is your most effective way to prepare for a move abroad (one or many!). 

4. Learn the local language—or at least the basics

Sure, you might be moving to a place where English is spoken widely, but learning a few key phrases in the local language will go a long way. You don’t have to be fluent, but knowing how to say "hello," "thank you," "sorry," and "where’s the bathroom?" will make a big difference in your day-to-day interactions.

Plus, locals appreciate it when you make the effort to learn their language, even if your accent is terrible. It shows respect and can open up opportunities for deeper connections. Download an app like Duolingo or Babbel, or better yet, find a local language tutor to help you get started. This last one is also a great way to make new friends!

5. Sort out your banking and finances ahead of time

Setting up banking in a foreign country can be a bit of a headache. You might not be able to open a bank account until you’ve settled in, and international transfer fees can be costly if you're relying on your home country’s account for too long.

Look into opening an international bank account or a multi-currency account before you move. You can also explore apps like Wise (formerly TransferWise) for transferring money with lower fees. Don’t forget to notify your home bank about your move, so your account doesn’t get flagged for “suspicious activity” while you’re abroad.

6. Join expat communities online

One of the best ways to make your move abroad easier is to tap into the expat community. Chances are, there are Facebook groups, Reddit forums, or local meetups dedicated to people in your exact situation. These communities are gold mines for tips on everything from finding the best grocery stores to understanding local customs. Plus, it’s always comforting to connect with people who’ve been through the same experience.

Joining these groups early can help you navigate your move and ease the culture shock. Who knows, you might even make some friends before you land.

7. Prepare for culture shock (it’s real!)

Even if you’re moving to a country you’ve visited before, living there is a whole different ball game. When you prepare for a move abroad, don’t forget to prepare for culture shock. Culture shock is real, and it can hit you when you least expect it. You might find that little things—like how people drive, how shops operate, or even how early they eat dinner—can throw you off. 

Be patient with yourself as you adjust to your new surroundings. Some days might be tough, but keep an open mind and remember that you moved abroad for an adventure. Embrace the differences and soon they’ll start to feel like part of your new routine.

Final Thoughts

Moving abroad is a big leap, but it doesn’t have to be overwhelming. With the right planning and mindset, you can make your transition as smooth as possible. Declutter, get your paperwork in order, digitize your health records with Joona, and embrace the unknown. In no time, you’ll be settled into your new life abroad, wondering why you didn’t do this sooner.

Good luck—and remember, the adventure is just beginning!

5 Things I Wish I Had Known When Prepping For a Baby

Prepping for a baby has become a project manager’s dream. There are lists to make, reviews to read and purchases to be made. The best and worst part is that you have 9 months to do it. So, here are the things I wish I had known when prepping for a baby (aka my first time parent learnings).

5 things I wish I had known when prepping for a baby

The more stuff you get the more you have to store

Social media makes you believe you need a ton of things to take care of a baby. While many gadgets might be useful, there is something to keep in mind: the more you buy the more you will have to store. Part of having a newborn is the stuff that comes with it, but going overboard might mean you will be spending a great deal of time organizing, storing and rearranging as more things come in.

Borrow when you can

Babies decide what they like and, if they decide they don’t like something, nothing you do will change their mind. When prepping for a baby, I recommend you borrow the fancy carrier, baby hammock or bouncer if you can. Not only might you be able to save money if you can borrow it for an extended period of time, but you may also avoid buying something that your child will just not use. Borrowing vs buying is one of the key things I wish I had known when prepping for a baby - you’ll save so much space and money!

Buy electronics only when you need them

Nowadays, you can get anything delivered to your door within a few days. Take advantage of this by not buying electronics you might need until you actually need them. That way, if they break or don't work, you are more likely to be within the item’s warranty and will have an easier time getting it fixed or replaced.

Having more than 14 sets of clothes is excessive

Buying clothes is one of the most exciting aspects of prepping for a baby. However, speaking as someone who ended up with 44 newborn pajamas, 30 were definitely not needed. Most people do laundry at least once a week and, with a baby, maybe even more often due to blow outs (i.e. poop explosions) or some other lovely bodily fluid coming out. Save yourself the wardrobe space and the future storage space by capping the clothes for each size to 14. I would even go for less but baby clothes are cute!

Organize some help

Whether money is tight or not, getting and accepting help is difficult for previously strong independent women of the birthing variety. But, whether it's against your nature or not, trust me, have some family, friends, neighbors on standby to help with food prep or grocery shopping or pick up something at the pharmacy or hold the baby while you wash your hair and let the water pass over you like it once did before you became a parent.

When prepping for a baby, getting the nursery ready is the fun part. Keeping everything organized is not. As the old adage says, less is more. That’s where Joona comes in. You can log all your blood tests, doctor’s reports and vaccinations in one place, digitally. Ready for when you will need it, out of sight for when you don't. 

Subscribe to our waitlist at joonaapp.com and follow us on Instagram to stay informed about Joona’s launch, new product features, and for more tips and resources to help you through this exciting time.