Travel is one of life’s great joys. Getting to your destination, on the other hand, can often feel like one of its biggest headaches. If you’re anything like me, then you love the anticipatory thrill of booking a flight, scouring Google maps, and fine-tuning an itinerary to match train times with opening times—but, when it comes to that long-awaited travel day, it’s easy to lament every stress-fueled minute. Spent in transit, we can feel antsy, cramped, dehydrated, stiff, bloated, or sluggish… and that’s without adding kids to the ticket. Even still, when adventure calls, most of us long to answer it. So how do we travel well without sacrificing the healthy habits that keep us in top form?
I moved abroad with my family seven months ago. Leading up to that, plus in the time since, I’ve had many travel days serve as valuable lessons for traveling more mindfully. Sure, it would be nice to have a private jet on call (though, maybe not for the environment) or a personal assistant carting an Erewhon-supplied stock of supplements behind me, but for those of us who are simply trying to feel our best, there are some healthy travel day habits I’ve learned that help curb that schlepping feeling.
Your Morning Routine Matters
I don’t have statistics for this, but I stand behind the sentiment. How you begin your travel day (or even end the night before it) directly correlates to the experience you’ll have. Nothing good comes from being frazzled—or leaving packing until the last minute. Carving out enough time to go through a morning routine before you leave for the airport, or head out on a road trip, does wonders for your mental fortitude. You want to feel confident embracing the stressors you’re bound to face.
Begin your travel day with intention by:
- Meditating or journaling right when you wake to ground in your body and keep you focused on what you desire from your trip. Don’t let stress steal your priorities.
- Stretching or moving your body for 5–10 minutes to wake up your circulation. I like quick standing routines that I can squeeze in without having to unroll my yoga mat.
- Hydrating early with a glass of water or electrolyte-infused drink. Slower, smaller sips more frequently tend to hydrate better than downing a bottle in the TSA line.
- Eating a nourishing breakfast that includes protein, fiber, and healthy fats. If you can give your body one less meal eaten on the road, do it. The energy of a home-cooked meal will always feel more stabilizing than one eaten beneath an airport’s fluorescent lights.
Move Throughout the Journey
No matter where you’re headed, you’ll be seated while you get there. Those long hours of bent knees, cramped arms, and a tight lower back may not be avoidable, but they can be minimized through consistent reminders to stay active and move.
- Set a stretch timer for every 1-2 hours that reminds you to roll your wrists, flex your ankles, and shrug your shoulders a few times. Add in a few belly breaths for good measure!
- Do a face yoga routine mid-flight that you’ve saved on your phone. There are many that don’t require you to touch your face or use tools.
- In line for the bathroom? Do some standing quad stretches or toe raises that don’t take up much space.
- Pack a small massage or lacrosse ball that you can roll under your feet, beneath your shoulder blades, or under your thighs to increase blood flow and relieve tension. Cork ones are lightweight and great for travel.
Fuel Your Body Properly
Hydration, hydration, hydration. Staying hydrated is important every day, but especially while traveling. Your body’s digestion will most likely be thrown off, making it more susceptible to headaches, blood sugar swings, or both.
- Drink water consistently rather than chugging it all at once. Again, I’ll rave about electrolyte packets here—they really help level up my water intake and diminish post-flight headaches.
- Limit caffeine and alcohol, as both contribute to dehydration. If I’m feeling celebratory, I’ll allow myself one glass of the driest wine available sipped between water before getting on a plane, and always consumed with food.
- Minimize mindless grazing in favor of eating balanced meals with grounding, fiber-rich foods. Especially if changing multiple time zones, I’ve found my body is better able to reset if I land on the hungrier side and am able to regulate with a full meal at the appropriate time, rather than feeling half-satiated after snacking on chips throughout the night.
- But, do have emergency snacks on hand that are nutrient-dense in case you feel your energy lagging. Nuts, clean protein bars, jerky sticks, even slices of hard cheese are all great in a pinch. Clementines are also my favorite flight-friendly food—easy to pack and the smell can be reviving after a 7+ hour flight.
Rejuvenating Self-Care Essentials
Beyond the above, I’ve found a few additional hacks that can make a world of difference when sticking to healthy habits. As someone who skews anxious, despite how many flights I’ve taken or places I’ve traveled, I’ll take any chance I can to normalize my surroundings. These help put my body at ease.
- Treat your skin right, with either a facial before you leave or travel-sized favorites of hand cream, face mist, eye cream, and moisturizer to use mid-travel. Stop by the department store counter (or duty-free section) for samples of luxe brands too—perfectly proportioned for a flight.
- Invest in blue light-blocking red glasses. Seeing red, literally, helps to decrease cortisol levels and boost the body’s natural production of melatonin, better shifting circadian rhythms. Wear them as soon as you get to the airport, or whenever an app like Timeshifter advises to avoid blue light.
- Oil inside your nose to prevent unwanted germs from entering airways. Sesame oil, olive oil, even Neosporin, can all work here—with the added benefit of keeping your nostrils lubricated and comfortable.
- Wear compression socks to avoid puffiness, leg cramps, and any painful swelling that may accumulate after extended sitting.
- Create a mini aromatherapy moment by soaking a few cotton balls in your favorite essential oil. Put these in a small ziplock bag and open to inhale as needed—like when that inevitable, unwelcome smell drifts over from the seat in front of you.
- Regulate with homeopathic remedies. As a certified homeopath, I’m a big fan of these non-toxic, naturally-derived remedies that stimulate your body’s own vital force and help it achieve homeostasis. Though you’ll typically want a remedy that matches your specific symptoms, I like taking one dose of Oscillococcinum before and after travel as a preventative, energetic boost.
- Get lounge access. OK, maybe this isn’t an essential, but it sure is nice to have. Even if you aren’t at a silver-triple-million-mile airline status level, there are still other ways to find lounge access. Check your credit card benefits. Consider enrolling in Priority Pass. Or, do a bit of internet research and find out which lounges at your departing airport may offer day-of guest passes. If about to board a long-haul flight, it pays to spend a few hours in comfortable chairs, change into pajamas in a spacious bathroom, and have free, unlimited hot food.
Remember: Sometimes the journey is part of a destination’s allure. In our modern age, it’s a marvel that we are able to travel as often—and as far—as we can. Despite the hiccups and sacrifices we may need to make along the way, hopefully with a few of these healthy habits in tow, our sense of wellness won’t get left behind.