How to Keep Healthy When Travelling


This is a tough one for most of us.

Although my life is dedicated to ‘healthy living’, I find keeping healthy while travelling to be quite the challenge.

Airports are danger zones when it comes to health. Everywhere you look there seems to be another fast food chain (AND tempting when you are hungry and tired!) with very limited fresh food options.
It is not easy!

The trick is: Preparation

I am travelling to go overseas next week for work and I am already preparing!


Here are my top 10 tips that I would like to share with you…


1. Carry with you a stainless steel water bottle for your water! 

STAY HYDRATED throughout the flight and continue the next day to avoid dehydration and fluid retention. Aim for around 2 liters during flight.


2. Be smart with your snacks

Plane food can be very high in salt/sodium. It is ok to eat it on occasion but always good to carry some yummy snacks with you too. Here are some of my faves

  • Raw/Tamari almonds and seeds filled into fresh dates
  • Sliced apples/rice cakes with almond/natural peanut butter.
  • My Sugar-Free Protein Balls
  • Natural popcorn
  • Package up some natural protein powder (whey/rice/pea) and ask the nearest juice bar to blend it up for you (with milk/water/ice) – This is a good little trick 😉
  • Cut up vegies (cucumber and carrots) with hummus
  • Homemade nori rolls; nori seaweed filled with hummus and sliced vegies.
  • Raw nuts and seeds – I love almonds, walnuts and pumpkin seeds.
  • Homemade granola to munch on.
  • If you are a chocolate kind of person- bring some dark choc with you. 70-85%. Very comforting. Although I suggest only taking with you 3-4 pieces. As mentioned- people tend
    to over eat on flights.

*Sugar alternatives: I carry stevia powder/liquid with me to put into my herbal
tea/yoghurt/smoothies while I travel. This can help you to avoid adding the
nasty artificial sweeteners/sugars they offer.

* I also carry Vital Greens sachets  with me for a bit of a nutrient boost.


3. Herbal Teas

Bring your tea bags along and ask your lovely flight attendant for some boiling water.

  • Ginger: aids digestion and great immune booster.
  • Peppermint: aids digestion.
  • Chamomile: calmer.
  • Lemon and ginger: cleanser and immune booster.
  • Chai: anti-inflammatory.


4. Supplements

  • B VITAMIN complex: helps with energy, stamina, recovery and stress management. Seems to help with jetlag.
  • Australian Bush flower essence travel essence: it enables a person to arrive at their
    destination feeling balanced and ready to go. (Can buy from most health stores
    in Australia). If you are living out of Australia ask your nearest naturopath
    to formulate a herbal essence.
  • Zinc: to keep 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).
  • Ask your doctor/nutritionist to recommend a good brand.


5. A book!

To keep you busy and inspired.

I notice people tend to over eat on flights because they are simply bored…

Find other ways to keep busy and inspired, like reading, doing crossword puzzles or catching up on work emails.


6. Face mist for hydration

I spray rose water on my face every hour to keep my skin hydrated and glowing. Removes impurities and helps keep you looking and feeling refreshed. (Can get from most pharmacies). I love Evohe mist too.


7. 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. Great 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.


8. Pranayama/diaphragmatic breathing

Breathing with your diaphragm signals to your brain that everything is OK. Therefore practicing this kind of breathing can help you balance your nervous system. It helps to activate your parasympathetic nervous system- the rest and repair part. Most of us are sympathetic dominant (fight and flight) 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.

Learn how to:  Diaphragmatic breathing


9. Walk and stretch

Aim to walk up and down the plane aisles and stretch wherever you can at least every 2-3 hours to keep your blood flowing and to help with mind clarity.

10. Meditate.

No need for any kind of complicated meditation. You can just do a simple version by using your breath.

Learn how here

Affirmation of the week: I choose to make healthy choices. 



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