How I prioritize health and wellness while traveling
All of my sustainable tips, tricks, and hacks for sticking to a routine while on the move
Travel can easily disrupt a routine, but I’ve found that sticking to my habits, even while away, helps me feel better both mentally and physically. Over the years, I’ve picked up essential tricks for staying healthy on the go, and today, I’m sharing them with you! Here are my top hacks for feeling your best during the flight, throughout your trip, and as you transition back to everyday life post-vacay (because we all know re-entry is tough on mental health).
Before the flight
I try to fit in a workout before a long-haul flight. Especially if it’s an afternoon or night flight. A light workout and a stretch session before guarantees that I won’t end up as stiff as a board. Plus, if I’m about to get on a red eye flight, I want to ensure I am as exhausted as possible so I can potentially sleep.
I give myself ample time to pack so I’m not stressed out. You’ll never catch me packing the day of a flight. I typically start packing or making a list at least a few days before so I don’t start out my trip on the wrong foot — stressed and anxious!
I always pack my supplements and a mini pharmacy. I bring this travel supplement case with everything I take daily, plus Travelan for eating foods my stomach isn’t used to. And I never travel without a small bag of necessities — Imodium, Tylenol, Zofran (unbelievable anti-nausea medication), the works. The one time I didn’t do this, I got the worst food poisoning of my life in Egypt and was nauseous for days without my Zofran, and I’ve learned my lesson.
I pack my own snacks for the flight. I always bring a mix of high-protein, fresh, and sweet snacks: mini beef sticks or string cheese, almonds, a clementine or some grapes, and a Hu chocolate bar. Not only does this keep me fueled and prevents me from binge eating Biscoffs, but it also saves me from spending $40 on peanut M&Ms, Pringles, and other BS at the airport, because I cannot control myself inside of a Hudson News. If I am in desperate need of food on a flight, I’ll order one of their cheese and crackers snack plate so I get some delicious protein in.
On the flight
Long haul flights (and flights in general) can be brutal on my body, so I do what I can to set myself up for success.
I wear compression socks + prioritize in flight movement. Circulation matters! I wear these compression socks and book an aisle seat so I can get up and walk around as much as I want.
I stay hydrated!! I bring this big empty 32oz water bottle through security and fill it at the water fountain (I use a carabiner to attach it to my bag so it doesn’t take up precious carry on real estate). I make it a rule to drink at least 8 ounces of water per hour while flying. I also travel with these electrolyte packets, which I am addicted to. They are the best tasting ones out there, and the only organic ones I’ve been able to find! Booking the aisle seat also guarantees I can get up to pee as much as I want without disturbing my neighbors, so I have no excuse not to chug.
I load up on immune system support. Let’s face it — planes are filled with germs and disgusting. I take these immunity pills twice a day every day, and knock on wood, but I haven’t had a cold since I started taking them 14 months ago. I do my best to wipe down all surfaces with the alcohol wipes airlines hand out. I also always wear a mask on planes — the two times I got COVID, I swear I picked it up on a flight, so now I don’t take chances.
I stick to a sleep strategy. For red eyes, I don’t mess around. I always have my sleep mask, earplugs, neck pillow, and Bose noise-canceling headphones. If I need a little extra help, melatonin and Camino gummies can help do the trick. And even if I can’t fully fall sleep, I don’t stress about it — just closing my eyes and resting makes the flight go by faster. I’ve heard Timeshifter is great for beating jet lag, but if I’m honest, I never really suffer from noticeable jet lag. I think it’s because I honestly don’t sleep well on flights and just rest my eyes most of the time, so by the time I’ve landed and done a full day of exploring, I pass out that night from exhaustion and then feel great and back to normal the next day. I also never really drink caffeine or alcohol, but they both can contribute to jet lag, so if you do drink alcohol, I highly recommend you don’t drink on flights! The altitude can make you drunker quicker and give you the worst hangovers.
During the trip
Once I land, I focus on keeping my routine as intact as possible while still enjoying whichever place I am in.
I prioritize booking hotels with gyms. I always try to book a hotel with a gym or at least a hotel in a walkable area. If I can’t find a place that delivers on these requirements, I’ll pack these ankle weights and resistance bands since they take up virtually no space in my suitcase but can easily be used in hotel rooms for a quick yet effective workout. If you want to get your ass kicked for free in less than 15 minutes with minimal equipment, I recommend checking out Nicole’s YouTube mat pilates videos!
I prioritize morning movement. I try to move my body first thing in the morning, whether it’s a sunrise beach walk, a brisk hike I find on AllTrails, a run around the city tracked on Strava, or a quick hotel gym session. It doesn’t need to be much — I find that just 30 minutes or so of movement makes a difference in how I feel for the rest of the day.
I prioritize smart eating habits. Historically, I haven’t done this super well :) :), but this year, I am trying to stick to one heavier indulgent meal per day while traveling and balance the rest with lighter, nutrient-dense options. This way, I can enjoy new foods without feeling sluggish. I also love a big walk after dinner to help digest before sleep — there’s nothing better than a night walk through the city to end the day.