Health & Lifestyle + Healthy Travel + Travel Tips

10 Ways to Stay Healthy When Travelling

21 June 2018
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I’ve always loved travelling. There’s something so invigorating about visiting new countries and experiencing new cultures. If you follow me on Instagram, you’ll see that I was fortunate enough to visit India and Italy recently. These countries are so rich in history, culture and, of course, food.

As a nutritionist, my life is dedicated to healthy living. Although, when I’m travelling, it can be quite challenging to follow the routine I have at home. Take the airport, for example. Everywhere you look, there are fast food chains, pubs and pre-packaged foods sitting in fridges. Suffice to say there aren’t many fresh and healthy options. Over the last few years, I’ve realised that preparation really is key to staying on track. Here are some of my tried-and-tested tips that help me stay healthy, no matter where I am.


My 10 tips to stay healthy when travelling

  1. Stay hydrated: This has to be my number one tip. I simply can’t express how important it is to stay hydrated when you’re travelling. This helps you avoid dehydration and fluid retention. Carry a stainless steel water bottle with you and ensure it’s filled


  1. Be smart with your snacks: Plane food can be very high in salt and while it’s okay to eat it on occasion,  I like to carry some good-quality snacks with me. Some of my favourites are tamari almonds, fresh dates, sliced apple with almond butter, my sugar-free protein balls, natural popcorn and raw nuts. I also like to take sugar alternatives such as stevia powder or liquid to put into my herbal tea, yoghurt or smoothies.


  1. Take herbal tea: Bring your tea bags along and ask your flight attendant for some boiling water. Some herbal teas that I find very soothing and relaxing are:
  • Ginger: It aids digestion and is a great immune booster.
  • Peppermint: Is lovely to taste, very soothing for the body and aids digestion.
  • Chamomile: This always makes me feel calm and ready for a sleep.
  • Lemon and ginger: This is great for cleansing and boosting your immune system.
  • Chai: With its combination of spices, chai is anti-inflammatory and is a lovely treat.


  1. Supplement: I absolutely recommend supplementing under the guidance of a medical practitioner. Here are some of the vitamins I take with me on holidays:
  • B vitamin complex: helps with energy, stamina, recovery, stress management and it seems to help with jetlag.
  • Australian Bush flower essence: it enables you to feel balanced and energised
  • Zinc: is keeps your immune system strong.
  • Adrenal support: if you have the tendency to be anxious when travelling, I recommend Adrenal support (supplementation that usually includes Withania and Siberian ginseng).


  1. Take a book: This keeps you busy and inspired. I notice people tend to overeat on flights out of boredom. Find other ways to keep busy and inspired by reading, doing crossword puzzles or catching up on work.


  1. Use a face mist for hydration: I spray rose water on my face every hour to keep my skin hydrated and glowing. It also impurities and helps keep you looking and feeling refreshed.


  1. Use lavender oil: I dab a bit of lavender oil on my temples every couple of hours. Lavender essential oil has a calming scent, which makes it an excellent tonic for the nerves. It’s for migraines, headaches, anxiety, depression, nervous tension and emotional stress. The refreshing aroma removes nervous exhaustion and restlessness and increases mental activity. Lavender essential oil also induces sleep.


  1. Try diaphragmatic breathing: Breathing with your diaphragm signals to your brain that everything is okay. Practising this kind of breathing can help you balance your nervous system. It helps to activate your parasympathetic nervous system, which is your rest and repair mechanism. Most of us are sympathetic dominant [the fight or flight mode] because we tend to breathe in a shallow style with our chests, which, in my opinion, is the cause of many of our health and hormonal complications.


  1. Walk and stretch: Aim to walk up and down the plane aisles and stretch at least every two to three hours. This keeps your blood flowing and helps to clear the mind.


  1. Meditate: There’s no need for any kind of complicated meditation. You can just do a simple version by focusing on your breath.


I have plenty more health, diet and lifestyle tips in my 8-week Program.

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