Healthy Travel

Healthy Travel

It’s that time of year when many of us are planning a getaway.  Long haul flights or even short haul can take a toll on your body, but with a few strategic steps, you can arrive at your destination feeling refreshed and healthy. Here’s how:

Before the Flight

  1. Hydration: Start hydrating 24 hours before your flight. Drink plenty of water and avoid alcohol and caffeine, which can dehydrate you.

  2. Healthy Eating: Eat a balanced meal rich in fruits, vegetables, lean proteins, and whole grains. Avoid heavy, greasy foods that can cause discomfort during the flight.

  3. Supplements: Consider taking a multivitamin or immune-boosting supplements such as vitamin C or zinc or antioxidants.  See my favourites below.

During the Flight

  1. Stay Hydrated: Drink water regularly. Aim for at least one cup of water per hour. Bring a reusable water bottle and refill it after passing security.

  2. Move Around: Every hour, take a walk up and down the aisle to keep your circulation flowing and reduce the risk of deep vein thrombosis (DVT). Stretch your legs and do simple in-seat exercises like ankle circles and knee lifts.

  3. Sleep Smart: Use a neck pillow, eye mask, and earplugs or noise-cancelling headphones to help you sleep. Try to sleep according to your destination’s time zone to help adjust your body clock.

  4. Skin Care: The dry cabin air can dehydrate your skin. Apply a good moisturizer before and during the flight and consider a hydrating mist for a quick refresh.

Best Food and Supplements for the Flight

  1. Healthy Snacks: Pack your own snacks like nuts, fruits, packs of olives, nut butter sticks, vegetable sticks, coconut chunks, vegetable crips and seed crackers. Avoid salty snacks which can cause bloating.

  2. Protein: Bring protein-rich snacks such as small cheese blocks, or protein bars ( I like Fatt on the Natural dispensary) to keep you full and energized.

  3. Electrolytes: Consider an electrolyte supplement to maintain hydration levels. Tablets or powders that can be dissolved in water are convenient.
    Electrolite Supplement

  4. Immune Support: Vitamin C, elderberry gummies, or immune-boosting teas can help protect against the germs you might encounter on the plane. .

After the Flight

  1. Rehydrate: Continue to drink water and herbal teas to rehydrate your body.

  2. Light Meal: Eat a light, balanced meal to help your body recover. Include fresh fruits and vegetables to boost your vitamin intake.

  3. Rest: Allow yourself time to rest and adjust to the new time zone. Gentle exercise like walking or stretching can also help you recover.  Yoga with Adrienne post flight yoga –

Recommended Supplements

  1. Antioxidant Complex by Biocare to combat radiation associated with flying –

  2. Magnesium: Helps with muscle relaxation and can aid sleep. Consider 200-400 mg before sleep.

  3. Probiotics: Supports gut health, which can be disrupted during travel. Look for a high-quality probiotic with multiple strains. I like Optibac Travel Abroad –

  4. Melatonin: Helps regulate sleep patterns, especially useful if you are crossing multiple time zones. A dose of 1-3 mg before bed can aid in adjusting your body clock.

  5. Enterosgel in case of upset stomach

  6. Australian Bush Essence Skin and Space Mist

  7. Australian Bush Essence Travel essence –

Staying healthy during a long-haul flight is all about preparation and making smart choices. Hydrate, move around, eat wisely, and support your body with the right supplements.

Safe and happy travels!


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It is my passion to support people in understanding what is at the root of the health conditions that they are facing. Functional medicine hand in hand with nutritional therapy helps me unearth the reasons for ill health and the obstacles that have been preventing recovery.

I wholeheartedly believe we are a blend of our histories; our food and lifestyle choices and our genetics – in fact, we are unique walking recipes ourselves. Finding the ingredients to help you make the best version of yourself is part of my work, so you can establish a loving friendship with your body and find balance in your life.