My Top Healthy Travel Tips

I dunno about you but my favourite thing in the world is traveling. I love airports, experiencing new cultures, and exploring new destinations. It’s exhilarating and exciting but it can also be stressful leaving your routine behind and experiencing things like travel sickness, indigestion, and insomnia.

The thing is travel can take its toll on your health especially if you are a frequent flyer and don’t support your body properly. But there are ways to make travel easier on your body don’t you worry. Read my top travel tips below!


Before and on the road

  • Bring snacks! I love protein balls, quinoa or brown rice cakes with hummus or nut butter, almond butter packs, raw nuts and seeds, chopped veggies… you never know when that hangry may strike!

  • Get plenty of sleep leading up to your trip! I have a hard time sleeping on the plane and it takes a bit of time to find my sleep schedule again in a new place so I always try to bank as many hours as possible before the travel day! Magnesium, L-Theanine, and valerian are my favourite sleepy time supplements!

  • Invest in a stainless steel water bottle! Fill er up after security and before you board the plane and ask the flight attendants to refill it regularly on your flight. I like to add a water filter stick like santevia to reduce any chemicals and increase alkalinity. I also love Liquid IV for a boost of electrolytes; awesome to stay hydrated and boost your mineral status.

  • Avoid excess salt, carbs, and sugar to reduce bloating and cravings on your flight.

  • Take vitamin C to boost your immunity! Eat plenty of colourful fruits and veggies to increase your status or take a supplement.

  • Avoid caffeine and alcohol. These are super dehydrating and you don’t need to add more fuel to the fire as flying is already dehydrating enough. Also, they stimulate the nervous system and the adrenals, which disrupts your circadian rhythm, sleep, and energy levels. Not a great combo for flying!

  • Bring antibacterial wipes! The plane is teeming with bacteria so if you want to avoid getting sick I would suggest at least wiping off your armrest and table.

  • Always carry digestive enzymes in your purse! You never know what you may come into contact with whilst traveling! These will assist in breaking down your food and reduce bloating and gas (you don’t wanna be that person am I right?).

  • Take chlorella and spirulina to help reduce and product the body from radiation exposure. They also support toxin detoxification and strengthen the immune system!

  • Chill with lavender. Does traveling make you anxious? Inhale lavender essential oil or apply topically to calm your nerves and relax the body. I love adding it to my pillow before bed!

  • if you are on a long flight and plan on sleeping sip on some reishi from Four Sigmatic or take in capsule form to promote sleepiness. It’s calming for the adrenals and boosts the immune system too!

  • Use anti blue light blocking glasses! These help support your natural melatonin production and reduce jet lag, as well as migraines! Plus these babies look awesome and make you look even smarter ;)

  • Ask to be patted down instead of going through the security scanner. Especially if you are a frequent flyer this will help minimize your radiation exposure over time. I mean, cause why not? It’s probably worth the extra 5 minutes…

  • Digestive supporting essential oils! I bring DigestZen by Doterra as well as peppermint and lemon essential oil. I love to add it to my water for extra flavor, support digestion, and to help prevent and reduce bloating and indigestion.

  • Fasting. If you experience bloating, diarrhea, constipation, bloating, or indigestion on or after flights you may want to try fasting. In Ayurvedic medicine, flying is seen as drying and airing for the digestive system which can result in bloating and gas. This is why it is recommended to avoid eating in the air or to stick to warming grounding foods like soup, stew, cooked veggies, or tea.

  • Choose an aisle seat if you have trouble sleeping on the plane, I find it easier to sleep using the window as a head rest and this also allows more privacy. But be sure to get up regularly from your seat and walk around and even get some stretching in! I like to do some stretches at the back of the plan to get my blood flow moving. To choose the best seat use Seat Guru which indicates the best and worse seats on your aircraft.

    At your destination:

  • Supplement with probiotics! Many people experience IBS like symptoms while on the road so taking a probiotic can help reduce digestive upset, boost your immune function, and promote regularity on the road.

  • Take melatonin before bed (1-10mg), but make sure you do about 2 hours before because it takes time to be absorbed and work in the body! Melatonin production is essential for sleep and it also helps regulate the circadian rhythm and reduce jet lag! Many of us don’t secrete enough melatonin due to electronic exposure which suppresses its production.

  • Double up on the veggies! Instead of a bun ask for lettuce, instead of fries ask for roasted veggies or salad. The more vegetables you can include the better, your energy and digestion will thank you!

  • Ground yoself! Flying screws up your body’s circadian rhythm and creates inflammation in the body. The best way to reconnect to the earth’s natural magnetic frequencies is to basically touch it.. go barefoot in the sand, in the grass, in the dirt.. whatever, get messy! And it actually feels SO GOOD! Don’t believe me? Try it! It’s also fantastic to calm the nervous system if you feel frantic or overwhelmed.

  • Take triphala for constipation. It’s a gentle laxative and colon cleanser and rich in vitamin C! If you feel like you have trouble going to the bathroom on trips this could be a helpful natural supplement for you to try. You can also include fiber rich foods, magnesium, and exercise into your routine!

  • Exercise. Especially after a long trip it’s important to get your blood flowing! Sitting for long periods of time can reduce circulation and lead to problems like blood clots and deep vein thrombosis. Exercise also helps regulate your circadian rhythm but it doesn’t have to be cross fit or marathon training… a simple walk is all it takes!

What do you think? Is traveling healthy difficult?

Leave your comments below!

Laurence Annez