Our top tips for staying healthy while travelling

February 08, 2024

Embarking on a journey, whether for business, to visit family or to take a much-needed holiday, can be equal parts exciting and daunting when it comes to your health and wellness goals. Travel comes with fresh experiences and expanding comfort zones, but it may also come with unhealthy habits like junk food grabbed on the go and disrupted sleep patterns. Fret not! There are many practical tips to help you stay on the straight and narrow wellness path while letting loose and exploring new horizons.


Tip #1. Beat jet lag and bad sleep habits by getting in the zone 

You may have heard this tip before, but it cannot be stressed enough - adjusting to your new time zone by sleeping when the locals sleep - yes, even on the plane ride over - is a game changer. There’s nothing worse than losing precious days to jet lag on your holiday.

Set your watch or phone settings to your destination and then do as you would do before your regular bedtime - have a herbal tea, avoid blue light that disrupts the sleep hormone melatonin, listen to meditation or relaxation music, and use an eye mask to block out cabin light.


Tip #2. Take your greens on the go

Want to keep up your supplement regimen but don’t want to lug around a bag full of supplements? We hear you! Travel lightly by simplifying your supplements - try taking a super greens powder that covers your nutritional bases. This travel-friendly option supports healthy digestion, aids liver function and detoxification (especially after those holiday cocktails), and boosts your immunity. A high quality super greens powder will also provide you with more energy-boosting vitamins and minerals to keep you going on your holiday and plug those nutritional gaps when you’re not able to eat as healthy as you might like.

*Bonus tip: Look for a super greens powder that also contains prebiotics and probiotics for enhanced digestive support when eating new foods in foreign places.

Not convinced? Click here to read more about why everyone can benefit from a greens powder in our modern world.


Tip #3. Keep your body moving

Whether you’re doing a long-haul flight or a car trip, make sure to get up out of your seat or pull over the car on a regular basis, take a walk around and do some stretching. Being sedentary for long periods can wreak havoc on your body, causing achy muscles and joints, swelling, and even thrombosis in a very small number of cases. Moving can also help your immune system by supporting the flow of lymphatic fluid around the body, helping to remove toxins and cycle immunity-boosting white blood cells around the body.

Look for opportunities to walk and stretch: long walks to the departure gate, a stroll around duty-free or stretching your legs at a national park, waiting in line for the bathroom.

Check out these great stretches for long trips.


Tip #4. Smart snacking

When hunger hits on the road, it’s all too easy to succumb to the temptation of fast food and snacks. Opt for healthier alternatives like nuts, fruit, dark chocolate, and organic jerky. Protein bars can also be a great option, look for one with high protein of at least 14 grams with low carbohydrate (7 grams or less).

If you find yourself stuck for choices in transit, many fast food restaurants now offer nutritious options like salads, smoothies and protein-packed veggie bowls - tasty options that will keep you energised during your trip. If all else fails, have your travel pack of super greens powder ready to add to water to give you a convenient nutrient boost.


Tip #5. BYO H20

Maintaining proper hydration is crucial during travel, but it’s not always easy to find safe, filtered water. Carry an empty water bottle and fill it up at your hotel or the airport, where filtered water is likely to be more accessible. Staying hydrated helps combat fatigue, supports digestion and immunity, and keeps your skin glowing - especially during long flights.

*Bonus tip - remember to empty your water bottle before going through security; you can fill it up once you’re on the other side.


Tip #6. Strength train anywhere with resistance bands

The humble resistance band can provide a mighty effective workout when you know how to use them. Even better, they take up practically no space in your luggage, so you’ve still got precious room for extra clothes and souvenirs. Thankfully, there’s no end to engaging resistance band workouts on YouTube. Try booty bands like these ones, a pack of varying strengths of resistance bands or even handled bands.


Tip #7. Tea time for wellness

Individual herbal tea packs, like the ones made by Pukka and Higher Living, are a traveller’s secret weapon. Pack a variety of herbal blends like peppermint tea to alleviate bloating and aid digestion, unwind with bedtime blends for a peaceful sleep after sightseeing, and keep ginger tea on hand to settle any stomach discomfort that may hit when eating new foods. On a long flight? Ask the flight attendant for a cup of hot water and enjoy your own herbal tea.


Travel doesn’t have to derail your commitment to a healthy lifestyle. With a tiny bit of planning and these practical tips, you can nourish your body, maintain your wellbeing goals, and make the most of your adventures without compromising your health.